Pull-ups on the horizontal bar 30 days. What exercises can be performed on the crossbar. Proper pull-up technique

Pulling up on the horizontal bar is one of the main exercises for strengthening the muscles of the back and the entire shoulder girdle. Only the strongest can pull up 30 or more times, and today we will tell you how to do it.

Pulling up on the crossbar is included in the compulsory school curriculum and this is no coincidence. Each young man should pull himself up without jerking at least 12 - 15 times, only then can he be considered physically developed. But there are people who, for various reasons, cannot pull themselves up even once, believe me, there is nothing wrong with that.

How to learn to pull up on the horizontal bar from scratch in a week

For those who do not know how to learn how to pull themselves up on the horizontal bar from scratch, we will reveal the secret of two fairly productive methods. All it takes is desire. You should exercise every day until you achieve the desired result.

Before each lesson, do not forget to do a warm-up. It will not take much time, but it will significantly reduce the risk of sprains and joints, as well as warm up the muscles, preparing them for the upcoming loads.

Learning at home

The first method will help even a beginner and it means that you will study at home without having a partner or training assistant. Since we cannot pull ourselves up yet, here we will use the so-called negative phase of the exercise: lowering down.

Place a chair behind the bar so that you can freely lower and rise on the horizontal bar. Stand on it, grab the horizontal bar with a direct grip shoulder-width apart (palms pointing away from you) and bending your elbows, holding your chin just above the crossbar, hang in this position for a couple of seconds. Then, as slowly as possible, resisting the weight, straighten your arms to the starting position, lowering your body down.

Rest for a few seconds and repeat the exercise. Ideally, you should do 5 to 6 sets with a forward grip and the same amount with a reverse grip.

This training scheme implies that in a week you will learn how to pull up from scratch. If before that you could not pull up a single time, now you can do it at least two or three.

Do not stop there, at the beginning of the workout, pull yourself up in the usual way as much as you can for 3 sets, and then move on to the negative phase of slow lowering your own weight.

Learning with a partner

The second method implies that you will use the services of a friend or training partner:

1. Grasp the horizontal bar with a direct or reverse grip shoulder-width apart;
2. Hang on it;
3. Bend your knees and cross them at the level of the calf muscles.

While you are trying to pull yourself up, your partner, holding your legs, should help you up with a little effort. Thus, he takes part of your weight on himself. Try to go down slowly, without jerking.

The horizontal bar remains one of the most popular ways to keep yourself in good shape. At the same time, many bypass this design. - someone is afraid to show a weak result, while others still have not the best memories of passing this standard from school. But with some effort, anyone can fix this situation.

Let's see how to learn how to properly pull up on a regular yard 30 times.

Warm up and stretch

Even before the first series of approaches, you need to bring the joints to the desired “condition”. Grab the crossbar right away is not worth it - for an unprepared person, this is fraught with injuries. Often such a warm-up is underestimated or performed hastily and without much zeal. Meanwhile, a well-executed warm-up:

• Tones the sympathetic nervous system.
• Guarantees the release of adrenaline, which is necessary for working with big ones.
• Gradually increases the pulse rate and expands the capillaries, thereby improving blood circulation and oxygen circulation along with beneficial substances.
• Accelerates metabolic processes in the body.
• Minimizes the risk of injury.

Here they are:

• Tilts. Start with turning movements. The legs are straight, the feet are wide, the body is taken out relatively at a right angle, they are held straight at the sides. When performing, try to move to the sides as wide as possible, looking at the hand raised up. 15 times to the right and left sides will be enough;

• Body tilt. Feet shoulder-width apart, keep your legs straight throughout the approach. It's even easier here. - on the count of “one”, lean towards the right leg, reaching for the toes with your hands, when calculating “two” and “three” - to the left, followed by straightening. 35-40 reps.
• Overhead jumping. Stand up straight with your hands down. When making a jump, spread your legs wide to the sides, not forgetting the claps. There will be 20-30 such attacks in total.
• Circular rotations of the arms, shoulders and hands. Returning to the starting position, do rotations with the maximum possible grip, without bending the elbow (20 times back, forward and in different directions). It is also desirable to “disperse” the shoulders in a circle, raising the arms to their level (25–30 times on each side). Brushes are easier - palms are reduced to a “lock” and rotated in different directions for a minute.

No less important and correct stretching. It is only switched to after warming up. Exercises of this plan will bring the muscles to the desired state, which will avoid them.

Did you know? Vitaly Kulikov set a record in 2012- in a minute he did 59 lifts with a direct grip! The “three-minute” record holder in this “style” remains the Korean Ngo Chaien, who pulled himself up 100 times, and almost 30 years (since 1988) cannot surpass his achievement.

• Sitting on the floor, keep your legs together without bending your knees. Bend over with your fingers touching your shin. Then go to the ankles and to the fingertips. Try to fix these positions for 8-10 seconds. Three approaches are needed;

• Standing between the supports (a doorway is also suitable), place your hands on the sides, resting your palms on the supports. Do unhurried forward bends, lingering at the bottom point for the same 10 seconds. 3-4 repetitions will stretch the deltoid and pectoral muscles.

Proper pull-up technique

Any, even the most progressive scheme for increasing the number of pull-ups is unthinkable without proper execution. Therefore, we will find out how to take on the crossbar.

Neutral grip

Ideal for those who plan to exercise without leaving home. It is enough to buy and attach parallel ones, which are sold in sports stores.

This implies a load on the lower sections of the latissimus dorsi, brachialis and. At the same time, the large round, deltoid and serratus muscles are also worked out.

It looks like this:

• Grabbing the bars, hang on the horizontal bar. The palms should be facing each other. Hands will be located rather narrowly (30–60 cm). Take a deep breath.
• Pull yourself up so that as you exhale, touch the bar with your upper part. If the first time does not come out - no big deal, just try to reach out. An incomplete lift (with a touch of the chin) works only on the biceps, leaving the latissimus dorsi without loads.
• Having reached the top point, linger for a few moments, then smoothly return to the original placement.

narrow grip

It develops the same muscle groups as the neutral one, but the brachioradialis also join them. When performed correctly, the shoulder blades are brought together, the posterior sections of the “trapezoid”, “delta” and “rhombus” are involved.

Getting Started:

• Having sagged on the crossbar, spread the brushes 20-30 cm. Feeling the stretch in the back, take a deep breath.

• Pull up while inhaling. At the peak, the bar should be approximately near the chin, the broadest ones are reduced.
• As you exhale, slowly return to the starting position.

Wide grip

Here, the emphasis is already on the upper section of the "wings", the rhomboid and large round muscles. The muscles of the thoracic region, biceps and, as well as the subscapularis muscle, are tensed. But they are given the role of assistants.

This method is considered basic, but you should not take it up without proper preparation. And here is the progress:

• After jumping, grab the horizontal bar so that your hands are 20–25 cm wider than your shoulders.
• Briefly “hang”, allowing the widest to stretch. Please note that the load will only go on the forearms.
• Taking a deep breath, tighten the "wings" and reach up. At the same time, try not to pull your elbows to your sides and leave your biceps alone.
• The chest should be at the level of the crossbar (may not reach a little).
• Exhaling, slowly come back down.

Did you know? Many worthy results are not included in the Guinness Book of Records, nevertheless they impress everyone. For example, as a result of Jen Keirs, who climbed 236 times in a 36-minute set. All this time, he really did not get on the ground and did not let go of the crossbar.

Beginners often have difficulty with this particular “style”. To get used to this mode, ask a partner to hold you by the belt or legs, which will make the task a little easier. Calculate your strengths wisely - if the back muscles were still in “hibernation”, it will be enough to reach the horizontal bar with your chin. Doing approaches through force is not worth it.

Strength test

The pull-up program starts from - determination of the level of physical training.

Important! At the first approaches, you should not sharply throw your head back. This is unlikely to add strength, but it can easily twist the cervical vertebrae or even lead to a herniated disc. So be careful.

The essence of the test is extremely simple: you need to approach the crossbar and independently do the maximum possible number of lifts. Only completed sets count.

The presence of more experienced "colleagues" will only be a plus - they will tell you how to do the exercise correctly. Do not try to make the task easier, work technically and all the way until you feel that there is no more strength left for more. The result shown will be the starting point from which regular training will begin.
But there is one moment - if you are a little unwell or have doubts about your strength, postpone such an attempt, otherwise it will do more harm than good. We will have to keep in mind the recommendations of doctors.

Of course, such "shooting" will be painful. Therefore, between them make a break of 2-3 days. Note that strength trials are rarely limited to one day - it is advisable for a beginner to try out different types of grips, which are done only after restoration of strength.

Program 50 pull-ups

Having received objective data about your capabilities, you can tune in to future workouts. Naturally, for people with different levels of training, the load and pace will be different.
But one thing unites them - this pull-up program is designed so that after 7 weeks of training, even a beginner can “give out” 50 correct pull-ups on the horizontal bar.

Let's start small.

Less than 4

Here we start with a strengthening exercise. This is a lowering, which in this case is more effective than "short" rises. The workout is simple:

• Standing on a stool, hover on the crossbar so that your chin is at its level.
• Slowly (within 3 seconds) lower yourself by straightening your arms.
• Then repeat everything again.

The execution schedule will be as follows:

• I:2 - 7 - 5 - 5 - 7(1). The interval between sets is at least 2 minutes;
• II: 3 - 8 - 6 - 6 - 8 (1);
• III: 4 - 9 - 6 - 6 - 8 (2);
• IV: 5 - 8 - 7 - 6 - 9 (1);
• V:5 - 10 - 8 - 8 - 10 (1);
• VI: 6 - 10 - 8 - 8 - 11 (2).

Did you know? Workout lovers sometimes show tricks that are inaccessible to most weightlifters of the "classic" formation. So, Sergey Smirnov pulled himself up on his right hand 22 times (with a weight of 73 kg).

The numbers separated by a dash indicate the number of pull-ups (or lowering) with each approach, the minimum duration of the break in days is indicated in brackets. Roman numerals indicate the day of training.

4 to 5

The same lowering, but with greater intensity.

• I:4 - 9 - 6 - 6 - 9 (1);
• II: 5 - 9 - 7 - 7 - 9 (1);
• III: 6 - 10 - 8 - 8 - 10 (2);
• IV: 6 - 11 - 8 - 8 - 11 (1)
• V:7 - 12 - 10 - 10 - 12 (1)
• VI: 8 - 14 - 11 - 11 - 14 (2).

6 to 8

Starting from these figures, there are "clean" climbs without chairs and assistants. Making the last approach, "squeeze out" the maximum, here (and in the following sections) its lower limit is indicated:

• I:2 - 3 - 2 - 2 - 3 (1);
• II: 2 - 3 - 2 - 2 - 4 (1);
• III: 3 - 4 - 2 - 2 - 4 (2);
• IV: 3 - 4 - 3 - 3 - 4 (1);
• V:3 - 4 - 3 - 3 - 5 (1);
• VI: 4 - 5 - 4 - 4 - 6 (2).

9 to 11

• I:3 - 5 - 3 - 3 - 5 (1);
• II: 4 - 6 - 4 - 4 - 6 (1);
• III: 5 - 7 - 5 - 5 - 6 (2);
• IV: 5 - 6 - 5 - 5 - 8 (1);
• V:6 - 9 - 6 - 6 - 8 (1);
• VI: 6 - 9 - 6 - 6 - 10 (2).

12 to 15

• I:6 - 8 - 6 - 6 - 8 (1);
• II: 6 - 9 - 6 - 6 - 9 (1);
• III: 7 - 10 - 6 - 6 - 9 (2);
• IV: 7 - 10 - 7 - 7 - 10 (1);
• V:8 - 11 - 8 - 8 - 10 (1);
• VI: 9 - 11 - 9 - 9 - 11 (2).

16 to 20

This is already above the average, and after such test results, they begin to work with serious loads.

• I:8 - 11 - 8 - 8 - 10 (1);
• II: 9 - 12 - 9 - 9 - 11 (1);
• III: 9 - 13 - 9 - 9 - 12 (2);
• IV: 10 - 14 - 10 - 10 - 13 (1);
• V:11 - 15 - 10 - 10 - 13 (1);
• VI: 11 - 15 - 11 - 11 - 13 (2);
• VII:12 - 16 - 11 - 11 - 15 (1);
• VIII: 12 - 16 - 12 - 12 - 16 (1)
• IX: 13 - 17 - 13 - 13 - 16 (2).

21 to 25

• I:12 - 16 - 12 - 12 - 15 (1);
• II: 13 - 16 - 12 - 12 - 16 (1);
• III: 13 - 17 - 13 - 13 - 16 (2);
• IV: 14 - 19 - 13 - 13 - 18 (1);
• V:14 - 19 - 14 - 14 - 19 (1);

• VI: 15 - 20 - 14 - 14 - 20 (2);
• VII:16 - 20 - 16 - 16 - 20 (1);
• VIII: 16 - 21 - 16 - 16 - 20 (1)
• IX:17 - 22 - 16 - 16 - 11 (2).

26 to 30

• I:16 - 18 - 15 - 15 - 17(1);
• II: 16 - 20 - 16 - 16 - 19 (1);
• III: 17 - 21 - 16 - 16 - 20 (2);
• IV: 17 - 22 - 71 - 17 - 22 (1);
• V:18 - 23 - 18 - 18 - 22 (1);
• VI: 19 - 25 - 18 - 18 - 24 (2);
• VII:19 - 26 - 18 - 18 - 25 (1);
• VIII: 19 - 27 - 19 - 19 - 26 (1)
• IX: 20 - 28 - 20 - 20 - 28 (2).

From 40 and more

• I:25 - 28 - 24 - 24 - 26 (1);
• II: 25 - 29 - 25 - 25 - 28 (1);
• III: 25 - 30 - 25 - 25 - 29 (2);
• IV: 26 - 31 - 25 - 25 - 31 (1);
• V:26 - 32 - 26 - 26 - 31 (1);
• VI: 27 - 32 - 26 - 26 - 32 (2);
• VII:27 - 34 - 26 - 26 - 33 (1);
• VIII: 28 - 34 - 26 - 26 - 34 (1);
• IX: 29 - 35 - 27 - 26 - 35 (2).

Pros and cons of the program

After reviewing the proposed table, many begin to doubt whether it is realistic to master such a number of pull-ups on the horizontal bar, and even at such a fast pace.

Did you know? Women also achieve impressive results in this discipline. Elisika Karesova did 1574 reverse grip lifts in 6 hours. Not stopping there, the athlete went on a 12-hour record by completing 1760 lifts!

This technique causes a lot of discussion, during which arguments are put forward - both in her favor and against. Those who are thinking about taking classes will find it useful to read these opinions as well.

Among the advantages of the program are:

• The principle of progressive loads.
• Increasing the number of repetitions during each workout.
• Adjusted number of approaches.
• Possibility of individual selection of courses.

On the other hand, opponents of such training also put forward quite reasonable arguments:

• Small interval between sets.
• Difficulty for beginners.
• Unrealistic pace. 50 lifts “from scratch” in just a couple of months seem to many to be something unrealistic
• "Shock" loads that can cause persistent discomfort.

True, this often turns out to be a “ceiling”, after which stagnation will come. Other sets of exercises that involve different muscle groups will help raise this bar. But this will take more time.

And almost all participants pulled themselves up 30 times. In this article, I will give the answers of the contestants to the question "How did you learn to pull yourself up on the horizontal bar 30 times and by what method did you train?"

The most detailed report was sent to:

“Greetings to the readers of Igor Novozhilov's blog.

My name is Abdullin Ruslan. And I took part in a pull-up contest. I managed to pull myself up 30 times, and as a result, I won, which will help me improve my results in both pull-ups on the bar and dips on the uneven bars.

Igor asked me to tell you what my secret is or what technique I use, in general, thanks to which I have achieved such a result.

Let's start a little further. From the age of nine, my parents sent me to the sambo wrestling section. I liked this sport right away. I still continue to train, I have reached the title of Master of Sports of Russia in sambo and judo.

And it all started a long time ago, back in childhood 🙂 I remember how the coach made us pull up, do push-ups, pump the press at the end of each workout. I liked pulling up more, my result was stable - a maximum of 17 times and not once more. There was no way to improve this result, but the desire was great.

And somehow I turned to my father for advice. And he advised me to pull myself up every time I pass the horizontal bar. Fortunately, I had a sports corner at home: a ladder, rings, and, of course, a crossbar. Still, thanks to my father, that he began to instill in me a love of sports as a child.

And I started doing 10 pull-ups every time I went past the bar. And the result was not long in coming. At first I noticed that 10 times are very easy for me. After about a couple of weeks, I tried to pull myself up to the maximum and it turned out about 25 times - I don’t remember exactly.

In the future, I reached 30 times. But for some reason, I never aspired to pull myself up more than 30 times. It's probably my psychological limit. It’s just that among my acquaintances there are no people who have a result of more than 30 times, so I can’t force myself to go further, there’s no one to chase 🙂

Right now, I don't do pull-ups. I no longer live with my parents, and there is no horizontal bar at home. Now I just keep wrestling, and thanks to this, I can almost always pull up at least 20 times. And if you tighten up, then maybe 30 will turn out. Still, no one canceled wrestling strength, and during a duel with an opponent, almost all muscles are involved, especially arms.

So, as you can see, there is no secret. If you want to learn how to pull up, hang on the bar every free minute. Gradually increase the number of repetitions - and you will succeed.

And I’ll give you another piece of advice: you don’t need to pull yourself up to the maximum every time. So you'll get tired of it quickly. Do 50-80 percent of the maximum. And when you need or want to check yourself, then do it to failure, but not very often. And I'll start experimenting with chain pull-ups soon. It is very interesting how much it complicates this exercise. I will try to reach 30 pull-ups again, but with a chain 🙂

I wish you all health, success in life and sports!”

Alexander Borisov

The answer to the question is how do I train. It's simple: ladders. Well, I just have a horizontal bar hanging at home. I go from my room to the kitchen. Jumped, did 20 times, jumped off, went on. There are no secrets. Just persistence every day.

Igor Lokhman

When it comes to pull-ups, training is key for me. Ladder play on the horizontal bar is probably the best thing I know in terms of increasing the number of pull-ups. The main thing is to try to do 1 time more with each workout than in the previous one.

Andrey Goncharov

The main thing in pull-ups is pull-ups) My back workout consists of 5 sets of 6 pull-ups. Once a week. Rest for about a minute. Tell me what's not enough? But the secret is consistency - once a week for more than 1.5 years. So that.

Mikhail Vasiltsev

I’ve been pulling up for probably 5 years, so the muscles just remember this exercise well, even if I take breaks of 1-2 months. Yes, and I’m just right in terms of physique, it’s easier for a runner to pull up than for a bodybuilder.

Here are some tips guys from those who pull up as much as 30 times!

PySy: I sent prizes to everyone!

Prizes for the pull-up contest on Igor Novozhilov's blog

The 50 Pull Up Program is a training program that will help you develop your strength and physique. Most people can't do ten pull-ups, and few can do more than 15 pull-ups. This training program is designed to help you pull up at least 30 times.

So is it 30 or 50?

This program is written up to 50 pull-ups. This is a lot and very difficult to achieve. To be honest, when you reach 30 pull-ups, it will already be an impressive achievement. And 30 pull-ups will be absolutely enough to maintain a healthy, developed musculature and you don't have to do more. However, if you want to do more, we have 50 pull-ups for you :)

Program Rules

1. Test. Before starting the program, do as many pull-ups as you can. Don't try to embellish your results or you won't be able to run the program. The test will help determine your level of preparation.
2. Choose a training cycle depending on the results. For example, if you have completed 7 pull-ups, then you should start with a cycle of 6-8 pull-ups.
3. Continue with the cycle program. Remember to rest at least one day between workouts. And after every third workout - at least 2 days. If you do not give your muscles a rest, your results will only fall. Some people find that taking longer rests between workouts improves their performance.
4. Rest 120 seconds or more between sets.
5. If during your workout you couldn't complete all the sets, don't worry about it. Rest two days and try again.
6. At the end of the cycle, rest for at least two days and test again. It will show you which cycle to do next. If you find yourself in the same cycle that you were in, then it is better to repeat it than to start the next one when you are not ready yet.
7. Follow these instructions until you reach your last cycle (40+ pullups). After passing it, you will be in excellent physical shape and you can try to perform 50 pull-ups. But remember, 30 is already very good.

How to pull up correctly

Training cycles

Less than 4 pull-ups

If in the test you performed 0-5 pull-ups, then it is best to start with negative pull-ups. This will strengthen your muscles and prepare you for the rest of the cycles. They are performed as follows:

1. Instead of pulling your body up, use a chair to hang onto a bar (with your chin just above the bar).
2. Move your chair to the side and slowly descend until you are hanging with your arms completely straight.
3. Try to descend as slowly as possible (at least 3 seconds).

4-5 pull-ups

Here, as in the previous cycle, you need to perform negative pull-ups.

6-8 pull-ups

9-11 pull-ups

12-15 pull ups

16-20 pull ups

21-25 pull ups

26-30 pull-ups

31-35 pull-ups

36-40 pull-ups

Over 40 pull ups

Everyone wants to learn how to pull themselves up on the horizontal bar many times ... But not everyone succeeds. Why? How to learn to pull up a lot?

Now it is not difficult to find a training methodology that promises a boy, youth or mature man to become a virtuoso on the crossbar in a few weeks or a month. Yes, such a technique exists. A virtuoso is not a virtuoso, and it is quite possible to learn how to pull yourself up 25-30 times in two months.

Perhaps, if you follow the rules of training:

You need to show will. If you started to practice, then decide for yourself that there is no going back, only forward - to the results.

Discipline. Being your own coach is not easy. And even more so as a demanding and stern coach. It is necessary not only to force yourself to perform this or that exercise, but also to figure out why something may not work out.

Regularity. The main secret of how to pull up a lot is regular exercise.

Know how. You can train using the method of countless attempts, or you can act on the recommendations of those who already know how to pull up more, who no longer consider 40 pull-ups for themselves unrealistic.

Pull-ups from scratch

Of course, those who have been practicing on the crossbar for several years have a very big head start over a beginner. It is especially difficult to start from scratch.

Often they cannot overcome the fear of the horizontal bar precisely because of zero experience.

Fortunately, the "zero barrier" can be overcome at home. This will require a little care and imagination.

Connect your mindfulness when you watch the confident pull-ups of an experienced person. Try not only to remember the movements, grip, body position, but also how to feel the sensations that arise during the exercises - alternating changes in tension in muscle groups, body weight, breathing.

The next step is to gain experience through imagination:

Stand on a chair or stool.

Raise your arms up and grab, as if you were holding an imaginary crossbar: tension in the hands and forearms, a feeling of stretching of the body under the influence of weight.

Slowly (like in slow motion), do the pull-up movement several times. Try to perform each movement as close to the ideal as possible.

If you do everything right, then you should get physical fatigue from the exercises, as if you really visited the horizontal bar. Moreover, the real education of the muscle groups necessary for pulling up begins to take place - with the imagination, groups of antagonist muscles are included as a load, which is a kind of simulator.

By practicing this exercise for a week, you will gain enough confidence and potential to try pulling up on a real horizontal bar.

First approach

The first step is important. It sets the direction for further training. The pursuit of quantity in the first attempts is useless. You need to be aware of your potential - physical fitness, age, well-being, natural data.

The first approach is just what you need in order to understand the difference between what you imagine about yourself and what you really are.

Sometimes it happens that a beginner clearly underestimates himself - he expects to pull himself up 3 or 5 times, and pulls up 10 or even 12 times. This result is certainly inspiring. Even in this case, it is important not to increase the number of pull-ups without measure, but at least save the result, make it independent of external factors - mood, well-being, unusualness of another horizontal bar.

It often happens that reality turns out to be harsher than what we imagine: instead of the planned 4 times, it turns out 2 times at most.

If you understand that the first approach is needed only in order to “weigh” yourself and your capabilities, then it is quite possible that the result of 15 or 20 times will be real in the third or fourth week. The body will learn to obey your will, because first you were able to teach yourself to understand its sensations.

Training and control

Before pulling up on the horizontal bar many times, you will have to do pull-ups many times, but little by little, that is, in several approaches.

Oddly enough, but the fact that exercises on the horizontal bar can be abandoned is no longer due to laziness, but due to the fact that the practitioner overdid it.

It is much easier to “break” due to muscle strain, stretched tendons or dislocations than it seems to beginners. If you want to know how to learn how to pull up many times, first learn how not to hurt yourself.

But you should not delay the time between classes. Exercises on the horizontal bar should become a pleasant and useful habit, and this is possible only with the regularity of classes.

The control area also includes food. For the growth of the necessary muscles, building material will be required - proteins, the content of which is sufficient in meat, fish, cottage cheese, eggs. Energy for physical activity is best obtained from fresh vegetables and fruits. But in bakery products and sweets, you should limit yourself - these carbohydrates will not have time to be spent, which will lead to weight gain that is undesirable for exercising on the bar.

As for the attitude to exercises, it is best to tame yourself from the very first approaches to get the quality, not the number of pull-ups. Quality is not only the beauty of movements, but also the technique, which will reveal the secret of how to pull up many times.

General rules for pull-up techniques

There are several rules that not only characterize the quality of exercises, but also create the prerequisites for how to pull yourself up more on the horizontal bar:

Do not let the body sway. It is possible, of course, by building up at first to achieve more pull-ups, but such a “hack” does not bring real strength, since the necessary muscle groups do not receive proper education.

Movements should be smooth and uniform, without jerks. This exercise contributes to the fastest set of muscle mass.

At the apogee of pulling up, the chin should be fixed above the crossbar - this is the main sign of the "purity" of the exercise.

How much to pull up on the bar contributes to the correct rhythm of breathing: moving up - exhale, moving down - inhale.

• The grip on the bar should be fairly secure.
• Try to keep your body upright.

If you strictly follow these rules, then the dreams of how to learn how to pull yourself up 30 times will very soon become a reality.

Grip Options

Why is it important to learn the types of grips before learning how to pull up on the horizontal bar many times? Different grips train different muscle groups. Using different grips with different approaches, you can additionally train specific muscle groups, achieving a generally harmonious development of the muscle frame.

Regular grip. Form of execution: brushes intercept the crossbar at the width of the shoulders. Effect: uniform load on the muscle frame groups.

Form of execution: brushes are located close to each other. Effect: the main load falls on the muscles of the forearms and biceps.

Form of execution: the hands on the crossbar are located at a distance wider than the shoulders, the thumbs do not participate in the grip and are set aside. Effect: the main load on the back muscles.

Form of execution: brushes with the back part outward intercept the crossbar at an arbitrary width (regular, narrow, wide reverse grip). Effect: in addition to the biceps, the group of the latissimus dorsi is included in the load.

Mixed grip. Form of execution: one brush on the crossbar in the reverse grip, and the other in the usual one. Effect: triceps are connected to the load.

The general rule for grips is: the wider the grip, the more load is shifted to the back muscles; the narrower the grip, the more load is shifted to the muscles of the arms and chest.

Exercises for beginners

If you think about how to learn how to pull yourself up a lot, you need to “make friends” with the horizontal bar, get used to the crossbar. The exercises described below will be a good start to more complex exercises on the horizontal bar.

Hanging on the horizontal bar. Time exercise. You need to hang on the crossbar, the type of grip does not matter. The exercise strengthens the hands. Stretches the spine, prepares the muscles for subsequent loads. Hang time should be gradually extended.

negative phase. Preparatory exercise for beginners. Starting position on the horizontal bar: arms bent at the elbows, chin over the bar, body upright, legs straight, feet pressed to each other. You can take the starting position with the help of a chair or a partner. The essence of the performance is a slow (high-quality!) transition to the hanging position. Perform 3 sets of 5-7 times.

Exercise with a partner. A full amplitude pull-up is performed, but with the help of a partner who helps with the positive phase.

Pull-ups in half amplitude. From the stand, jump onto the horizontal bar to the starting position, when the arms at the elbows are bent at about 90 degrees. The practitioner goes into the positive phase from this position and returns to it when lowering. This exercise is easier than pulling up in full amplitude, but already on your own, without the help of a partner.

Training program for the horizontal bar

You need to understand that a full-fledged program becomes then if it is developed individually for the student. Everyone has their own abilities, opportunities and desires. But you can offer an approximate algorithm for compiling a program “for yourself”.

First, about the goal. Before thinking about how to learn to pull up 100 times, and you pull up a maximum of 1 time, you need to set a simpler task: “how to learn to pull up 10 times.” And after the result is achieved, the next goal is “how to learn to pull up 20 times”, etc. Real goals are realized, but unrealistic ones are not! We set a real goal, achieve it, and then the next one, which seemed unrealizable, becomes quite real.

Secondly, the program must necessarily include warm-up exercises. Jogging will be a good warm-up - the body will “wake up”, the heart will prepare for an intensive regimen, blood will accelerate through the body. In addition, it is recommended to perform a joint warm-up: exercises for the arms, legs and spine.

Thirdly, we always remember the “do no harm” safety precautions. Exercising "for wear and tear" is a risk to health and will not bring any benefits or results. This is especially true for beginners. Completed classes should bring pleasure for the work done, and not excessive fatigue.

The fourth rule of the program. After exercising on the horizontal bar, be sure to do stretching exercises. When stretching, the muscles recover much faster, the discomfort from physical overstrain disappears.

Fifth. Classes are held every other day for five approaches.

Sixth. The secret of how to learn to pull up more. You can use the program schemes "25 pull-ups" or "50 pull-ups". Or you can use a simple algorithm: “do 4 sets at half strength, with a break of about a minute or two. But you need to squeeze the maximum out of the fifth approach! Example: at the end of the week of classes, you worked three times per approach, but in the fifth approach you took 8, the next week you work four sets of 4 times, and the fifth - to failure. If you managed to squeeze out 10 times, then the next week will begin with four sets of 5 times.

Keeping fit

If you already know how and know how to pull yourself up more than 30 times, and don’t set a goal of how to learn to pull yourself up 100 times, then the horizontal bar ceases to be a means of achieving personal records, but turns into an excellent universal simulator that allows you not only to keep fit, but also continue to develop.

As exercises, you can use several approaches to the maximum with different grips. Combine classes on other sports equipment with exercises on the horizontal bar.