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Pull-up training program. Pulling up on the horizontal bar from zero to good performance. Monthly program

A lot has already been said about how to increase the number of pull-ups on the horizontal bar. There are a number of methods to achieve this goal. Today we will analyze some of the most effective of them.

Quality versus Quantity

Of course, you can increase the number of pull-ups due to the loss of quality. For example, by swinging or jerking. But, in terms of the development of physical qualities, this is not progress at all, but degradation. Because you do more repetitions not due to the fact that your muscles have become stronger or more enduring, but due to the help of physical laws. In most cases, pull-ups do not count such repetitions. The exception is CrossFit competitions, where the athlete needs to complete the maximum number of repetitions in any way. This is how kipping and butterfly pull-ups appeared.

To pull up more times for the benefit of your own body, and not for the sake of a record, you should perform the exercise in pure technique.

There are a few things to note here:

When performing a movement, you do not sway.
Pull-ups are carried out smoothly without jerks.
The chin is above the bar not due to neck extension or other manipulations, but due to the work of the latissimus dorsi and biceps.

These are the three main postulates that define the technique.

Learn to pull up correctly. If you pull yourself up 50 times, but at random - what's the point? Yes, some exercises on the bar are done in jerks specifically to pump the explosive power of certain muscles. But they are not suitable for pull-up training.

The speed of achieving results

So, we have dealt with the technical side of the issue. But there is one more thing that is very important for any business - this is willpower and patience.

Increasing the number of pull-ups is not a quick process. You need to constantly overcome yourself, force you to go to the crossbar.

No technique will help you quickly increase the number of pull-ups. Strength is not a parameter that can be pumped over in a short time.

Therefore, take the process seriously and do not rush to panic if after a week your result does not improve. Muscle development occurs gradually, it is important not to abandon the work you have begun halfway.

Training Methods

So, the following tricks will help increase the number of pull-ups.

Ladder

An increase in the number of pull-ups on the horizontal bar can be achieved by performing the exercise with a ladder.

In this case, we will talk about the reverse staircase:

First, you warm up and perform the first approach for a maximum of times.
Then you rest for 30 seconds and pull up again to the maximum.
Then rest the same amount and repeat the approaches until you can’t pull yourself up even once.

This method is designed for muscle fatigue. With each workout, the fatigue limit will increase slightly. As a result, in a couple of weeks you will be able to gain a certain number of additional pull-ups.

A straight staircase requires a longer rest. And it starts with a small number of times - for example, from 5:

Pull up 5 times, rest until you feel ready for the next approach.
Add 1 or 2 reps per set until you reach your limit.
Have a good rest and make the final approach to the maximum.

Practice this training every other day, not more often.

The program to increase pull-ups should be recorded on a piece of paper. Practice has shown that this way the brain perceives information better, and it will be more convenient for you to control your progress. never harmed anyone before.

Don't forget about proper breathing when pulling up. If you inhale and exhale air randomly, you will not succeed in a harmonious training system. Experienced athletes understand this well, and beginners should pay attention to this point.

So, once again about how to breathe properly when pulling up:

Do not hold the air - breathing continuously throughout the exercise.
As you exhale, tighten your muscles and lift yourself up.
On an inhale, we descend back.

If you try to breathe backwards, breathing will not help you lift your body to the bar. On the contrary, this way of breathing interferes with the proper coordinated work of the lungs and muscles.

Train yourself to exhale as hard as you can to help yourself. Then things get a little easier. When you breathe properly when pulling up, when you pull your elbows to the body, your body contracts due to exhalation. And when lowering the body down, it again becomes wider due to inhalation. No need to interfere with the natural process and torment your respiratory system.

Weight training

You can also achieve an increase in pull-ups on the horizontal bar through weight training. The easiest option is to take a comfortable backpack and put a dumbbell pancake or any other heavy object in it.

Now you can forget about the number of repetitions for a while and focus on the working weight. It is likely that in a month you will find that without weight you can pull up one and a half times more than before.

In this technique, it is also very important to draw up a program to increase the number of pull-ups and fix it in the diary. It is better to immediately paint your working weights for a month in advance.

After each workout, the plan will need to be edited. For example, you inadequately assessed your strength and a month later wrote yourself pull-ups with a weight of 45 kg. Of course, in a month you will be pulling up 5-6 times with only 10 kg (maybe).

To get started, you need to conduct a trial workout:

Put 5 kg in your backpack and pull yourself up to the maximum in clean technique.
Now you know how much you can pull up with this weight.
Proceed from this and gradually increase the working weights.

I warn you that the process of increasing your strength indicators will take a long time.

Max pull-ups will give you a general idea of what you can do. Do not feel sorry for yourself, squeeze everything out of your body that it is capable of.

When you lift weights, warming up before pulling up becomes doubly essential. In order not to damage anything on the crossbar, you need to warm up well. You can warm up with the help of running, performing articular gymnastics and other exercises. Do not do maximum pull-ups as a warm-up - you will get tired.

Here is an example scheme for training for quantity with additional weight:

We start with pulling up with an average grip for 5 times. You can take a weight of 5 kg for a sample. Slowly move up and down as well. If you can’t pull yourself up normally, reduce the burden and rest as much as you need. Forget about stereotypes about 60 seconds and other nonsense.
We do 3-4 such trips. Then we complete the lesson by pulling up without weight to the maximum until the back and biceps are completely exhausted in 2-3 sets.
After a couple of workouts, try to combine the ladder with weight - pull up with 5 kg for the first 5 times. The next - also with 5. And the last approach, add as many as you see fit to complete 5 repetitions. If you couldn't do it, don't despair, try the same thing in your next workout.

Add a little bit to each workout. If you have small pancakes weighing a quarter kg, they will come in handy. Because for many, a step of 1 kg in pull-ups is too big.

Increasing pull-ups due to weights is a resource-intensive process. You need to rest well between workouts - at least 2-3 days. You don’t need to do it every other day - this will not give you an increase in results. You will overwork, and the maximum number of repetitions will not begin to grow.

The main problem with pull-ups

Sometimes people who practice for a long time reach a plateau. Something is preventing them from improving their performance. For the sake of increasing pull-ups, they train every day, but in vain.

Here it is important to understand the following point. Pull-up training affects several muscle groups. These are biceps and back. You can have strong biceps but weak back or vice versa. In general, some of the muscle groups may simply lag behind in development. And now, when you reach a certain number of repetitions, this difference can become critical.

Perhaps all the time up to this point you were pulling up due to the strength of the hands. In this case, you need to increase the amount of back training. You can find a lot of information on how to train your back, and what exercises will help you develop the latissimus dorsi, on our website.

And the reverse situation. If the back is strong, but the arms are not, how to increase the number of pull-ups? That's right, you need to focus on the hands.

The key to increasing the number of pull-ups in this case lies in training the biceps. To deal with them on the horizontal bar is quite simple - in incomplete amplitude. You can also additionally perform exercises with dumbbells or a barbell.

It is very good when you feel all the target muscles during any exercise. Then you can easily understand what works and what does not, and direct the situation in the right direction.

Genetics and tenacity

You should not look up to others. All people are different, especially in terms of physiology. Someone ran away from 2 pull-ups to 15 in a month. Someone from 10 to 12. And someone never learned to pull up (the mode was set up incorrectly or they simply didn’t have the patience).

Any of your personal record is a holiday, an achievement. If a friend pulls up 15 times, and you have only 5 so far, you have no problem. You just need to work a little more and the result will definitely appear. Ideally, you should not care how much your neighbor on the horizontal bar pulls up. Compare yourself only to yourself yesterday, as they say.

Even at school, many pull themselves up with jerks and swings, often pulling their necks so that they are credited with a repetition. So raising your head above the crossbar does not make sense - you underload the latissimus dorsi. And no matter how fast you progress in terms of repetitions, the result in terms of muscle development will be zero if these repetitions are not clean.

As for pure repetitions and the rate of progress of their number: the endurance limit is highly dependent on the genetic characteristics of your body. You may have noticed that with the same load, someone recovers much faster, and achieves new physical records faster.

But in fairness it should be said that diligence and patience play a significant role in such a difference, but physiology also decides a lot. Respect the results of others. Perhaps those 15 pull-ups your friend has cost him a lot of effort. It's easy to judge without knowing the details.

Look at the record holders, they do 60 pull-ups per minute, thousands of pull-ups per set. It's all about their physiology. Fatigue of their muscles does not occur as quickly as the rest. But an important role is assigned to the training system. That is, the features of the body are complemented by hard training, which ultimately results in fantastic results.

Therefore, even if by nature you are not the most hardy person, genetic features can be compensated for by perseverance and competent construction of classes. In particular, in the section on working with weight, it was proposed to finish off the muscles with the maximum number of “light” pull-ups at the end. This allows you to develop endurance and experience that incredible feeling when I can no longer, but I still do it. Dare!

Recently, the progressive part of humanity has been devoting more and more time to taking care of their own health. One of the main components of a healthy person is a toned body.

It is best to strengthen the muscular frame in specialized gyms, but not everyone has the time and money for this, and even then many people like to play outdoor sports.

One of the options for an alternative to exercising in the gym is exercises on the horizontal bar.

The undoubted advantage of the horizontal bar is that you can install it in your house or in the yard, and it will not take up much space. If you do not want to buy your own personal horizontal bar, then almost every stadium and every courtyard in your city has this absolutely free simulator. By the way, on the horizontal bar you can not only pull yourself up, but also strengthen the abdominal muscles.

In this article, you will learn on the horizontal bar 30 times.

Muscles that work when doing pull-ups

The good thing is that during their execution not one muscle group works, but all the muscles of the torso, and by changing the grip, you can increase or decrease the intensity of the impact on a particular area.

So, let's look at which muscles tense up when pulling up on the horizontal bar:

The latissimus dorsi or "wings".

Trapezius muscles of the back.

The flexors and extensors of the forearms (located between the elbows and hands).

The muscles of the press are both oblique and straight with transverse, and also the muscle responsible for straightening the body.

Posterior bundles of deltoid muscles.

As you can see, training on this machine will solve many of your problems, especially if your pull-up technique is correct.

Correct breathing technique

The basic rule when performing any physical exercise is that Violation of the respiratory technique during pull-ups will not only significantly reduce the effectiveness of the exercise, but is also fraught with serious health problems, such as severe trauma to the cervical vertebrae and herniated discs.

Proper breathing includes the following stages of breathing:

Before you start pulling up, you take a deep breath, filling your lungs with air as much as possible.

During the pull-up itself, you exhale, freeing your lungs as much as possible.

Breathing in this sequence, you will insure yourself against the above consequences and from stretching small muscles.

Remember that the most difficult part of any exercise you must perform on the exhale.

Pull-up technique

In order for you to achieve the result you hoped for after doing the exercise, it is important to do the exercise correctly.

Since you can pull yourself up 30 times without straining only by following all the rules, let's get acquainted with the technique for performing this exercise:

Grasp the horizontal bar with both hands with the grip that you have chosen for yourself. The thumb should always be on the bottom.

Following the rules of breathing, begin to pull yourself up until your chin is 2 cm above the bar. In this case, in no case do jerks. Your feet should be pressed together or slightly open.

Also, slowly return to the starting position.

Repeat the exercise as many times as you can. You should pull both arms and sides of your body evenly. Don't squirm or jump up. If you are tired before you have done the planned number of pull-ups, break the exercise into two sets.

There is one more rule

With slow pull-ups, you gain muscle mass faster, and with fast pull-ups, you become more mobile and your arms, and therefore your punches, become much stronger, although in this case the muscles do not grow as quickly.

Types of grips

Before going 30 times, let's figure out which of the grips you need to pay special attention to.

Many people think that there is not much difference in how you position your arms when pulling up. This opinion is erroneous, because it is the grip that determines which muscles are most strained during the exercise.

There are five types of grips:

A narrow grip is different in that when pulling up, the brushes are literally pressed against each other. This way you will perfectly work out the biceps.

A wide grip is distinguished by the fact that when it is performed, the hands are divorced as far as possible. With this exercise, you pump your back. To increase the effectiveness of the exercise, hold on to the bar with four fingers, moving your thumb to the side.

The normal grip involves placing your hands shoulder-width apart. This exercise will work all your muscles equally.

Mixed grip - with this arrangement, the hand of one hand is located as usual, and the other hand is turned inward.

Reverse grip - the hands of both hands are turned inward.

What prevents you from pulling up the first time?

If a person far from sports asks the question: "How to learn to pull up on the horizontal bar 30 times?" - most likely, this skill will not be given to him quickly, due to the existence of a number of obstacles:

Excess weight is one of the most important problems that prevent pulling up. A person with this deficiency must lift not only the weight of his bones and muscles, but a mass of other unnecessary deposits.

Weak muscular frame. Before you can learn to pull up on the horizontal bar 30 times, you will have to strengthen the muscles that work when doing pull-ups, both primary and secondary.

Wrong execution technique. You will never be able to properly perform a pull-up if all your muscle groups are working inconsistently.

How can you learn to pull up on the horizontal bar from scratch

If you can’t perform a single correct pull-up, then you should gradually go to mastering the technique.

So, let's figure out how to learn how to pull up on the horizontal bar 30 times, gradually training the muscles necessary for this:

Simple hanging on the horizontal bar is the first and probably the simplest exercise. It lies in the fact that you hang on the horizontal bar and hang on it for as long as possible.

Negative pull. The point of this exercise is that you are only doing the second part of the pull-up. To do this, you should be hanging on bent arms, while your chin should be above the bar, if you can’t pull yourself up to this position, substitute a chair or ask a friend for help. From this position, slowly return to the starting position (vis). Do 5-7 reps, 3 sets.

Working with a partner. You will need the help of a friend to complete this exercise. You have to pull up with the help of a partner and do the negative pull yourself.

Classes on a special simulator. This type of training is the simplest, but ineffective. Its meaning lies in the fact that the pull-up is fixed in a special simulator that helps the athlete pull himself up. The advantage of this method is that the degree of assistance of the simulator can be adjusted.

Pulling up with a stand. With this pull-up, you perform an exercise in the amplitude floor. Substitute a low chair or bench under the horizontal bar, stand on it and jump up, fix on the horizontal bar with your elbows bent at an angle of 90 degrees, complete the exercise on your own.

Program 30 pull-ups

Since the muscles need to be given time to grow, do the exercises described in this program every other day:

Warm up your back, arms and shoulders with special exercises.

Pull up with a regular wide grip 10 times.

Rest 1.5 minutes.

Pull up with a narrow grip 10 times.

Rest 1.5 minutes.

Pull up with a reverse grip 10 times.

Rest 5 - 7 minutes (during this time you can do exercises that do not affect the muscles of the arms, back and shoulders).

Pull up with a regular grip as many times as possible (try to bring the number of pull-ups up to 30 over time).

We examined all the mistakes and factors that prevent the correct execution of pull-ups, described in detail the correct technique and explained how, gradually training the muscles, to come to it. Now you know how to learn how to pull up on the horizontal bar 30 times.

Only a fifth of the entire male population of the planet can pull up on the horizontal bar. The rest have a lot of excuses explaining the reasons for failure. In fact, conquering the horizontal bar is very easy, and for this you need a little free time and a great desire. This article will help all beginners to master pull-ups on the horizontal bar. The training program will be interesting not only for beginners, but also for experienced athletes, because muscle growth has no limits.

Required Equipment

Naturally, the main equipment for an athlete is the presence of the crossbar itself, on which a novice athlete will perform pull-ups on the horizontal bar. The training program, designed for people who are overweight or weak muscles, requires the use of an athletic rubber band, which is available in the sporting goods department. It is recommended to give preference to a tourniquet, the tensile strength of which is 50% of the athlete's weight or close to this figure.

Professionals recommend adding light weight dumbbells (8-16 kg) to the equipment, with the help of which you can develop arm muscles in the shortest possible time. In the future, when pulling up, you will need to focus the load not on the back muscles, but on developed arms, thereby facilitating the process. This trick is used by all beginners in bodybuilding, performing pull-ups on the horizontal bar. The training program with dumbbells provides for the classic lifting of shells to the chest and the use of supination, when the hand turns away from you when lowering. Such an addition will allow you to quickly pump up the muscles of the upper part of the forearms, which perform a grasping function on the horizontal bar and hold the athlete's body in a canopy.

From scratch

Overweight people who find it difficult to hang on the bar should slightly modify the pull-up on the horizontal bar. The training program for beginners involved in fitness centers will be more interesting here. The horizontal bar must be replaced with bars or a similar crossbar, which will be no higher than 100-130 centimeters. Holding the bar with your hands, you need to place the body under it, stretching your legs as far forward as possible. In the starting position, sagging on your hands, you need to try to bring the shoulder blades together and, pulling yourself up, approach the chest as close as possible to the crossbar.

When performing this exercise, it is recommended to constantly change the grip: hands with palms towards you or away from you, grab the bar narrowly, wide or neutral. A variety of grips will force all the secondary muscles to work, which will subsequently be involved in pulling up - their development will be of great help in the future. You need to strive to ensure that pulling up to the crossbar without problems is carried out with the widest possible grip with the palms facing away from you. In this case, the back muscles will work 100%.

Zero level

Hanging on the bar, you do not need to take it with a wide grip, if you have not yet mastered the pull-up on the horizontal bar. The training program for beginners recommends using the strength of developed muscles at the very beginning, forcing the rest of the muscle groups to gradually join in the work.

In the first stages, you need to use a reverse grip (palms facing you), placing the brushes as close to each other as possible. The muscles of the back, which should work in the classic pull-up, will be at rest here. And the whole load will fall on the biceps of the hand, which is very easy to cope with such work. When performing the exercise, it is forbidden to make sudden movements, especially when returning to the starting position, otherwise the ligaments in the elbow joint may be damaged.

Help in the early stages

There are several simple ways to help you quickly master pull-ups on the horizontal bar. The training program, photo and full instructions for using one of the options are included with such recommended equipment as a rubber tourniquet, which a beginner simply cannot do without. Having fixed one end of the rubber band on the crossbar, it is necessary to put the knees of the legs into the ring of the other end of the equipment. With such a simulator, pulling up is twice as easy. After all, the tourniquet takes over 50% of the load, pushing the novice athlete up.

The second method is less productive and is not recognized by many coaches at all, since it allows work to be done at an incomplete level. Putting a chair under the horizontal bar, you need to pull yourself up on the crossbar with the help of your legs. Pulling your legs under you, very slowly unclenching your arms at the elbow joint, go down. Reverse pull-ups are less effective for beginners, however, in the absence of other options, it's worth a try.

The start is given - it's time to fight!

It is very important for a beginner to perform at least one pull-up on the horizontal bar on their own. The training program from scratch, whether it is three-, seven- or 30-week, requires the athlete to be able to pull up at least once. But many bodybuilding coaches do not recommend switching to classic pull-ups if a beginner has made a breakthrough with a biceps press. The fact is that it will take him a long time to learn how to shift the focus of the load on the back muscles. It does not interfere with getting acquainted with the technique of execution:

pull-ups are performed only with the help of muscle strength, rocking and lifting due to inertia are not suitable here;
at the top of the pull-up, the chin should be above the level of the crossbar:
when lifting the body up, it is necessary to inhale, and when descending, exhale.

Protracted training

There is no need to be afraid of lengthy training sessions, because their task is the systematic development of muscle mass, strength and endurance, which are required by pulling up on the horizontal bar. The 30 weeks training program is considered the most loyal of all existing ones, because it is designed for the development of muscles, and not for the number of repetitions that only torture the body ("100 pull-ups" and similar systems).

Attention to all beginners should be paid to the fact that in the scheme we are talking about thirty weeks, and not training. That is, in one week there may be several workouts in which the number of sets and repetitions will be the same. There is no point in getting ahead of the program, since it is designed by professionals who know a lot about not only sports, but also physiology (metabolism, recovery and rest, there will be no growth without them).

Alternative solutions to help

For the development of the latissimus dorsi, not only pulling up on the horizontal bar is responsible. A novice athlete's training program may include a whole range of exercises that can make the back muscles grow much faster.

Block pull to the chest while sitting. An alternative exercise to pull-ups is very popular only among beginners who find it difficult to perform exercises on the bar. The fact is that the simulator is limited to a maximum weight (120 kilograms), so it is only recommended to hone the technique to the ideal on the block. Professionals recommend that when performing traction on the block, control the complete reduction of the shoulder blades in damage to weight.
Bent-over dumbbell row. An excellent exercise for the latissimus dorsi, which can be done at home. In the gym, you can perform bent over rows. In both cases, it is important to control that the back remains even during the entire exercise.

Finally

Having become acquainted with the exercises, any novice athlete will notice that pulling up on the horizontal bar is not so difficult. The training program is quite accessible even to a person who is far from sports. The main thing is that to achieve results, as in other areas, you need only three things:

A huge desire, which is more defined as a motivation (for oneself, for others, a dispute, and similar reasons).
Knowledge of the technique, without which it will be possible to pull up only a few times thanks to the laws of physics (inertia during swinging) and arm strength.
Conducting training, without which progress never happens. To help beginners, developmental exercises and a 30-week pull-up scheme are presented.

Pulling up on the horizontal bar is a common exercise and is included in the physical education program in schools, is used to train special forces, in army units, when passing TRP standards, universities and other standards. The exercise is unique in that it uses the weight of your own body and a horizontal bar, which makes it possible to perform at home. Pull-ups are a great exercise to strengthen your arms, back, and shoulders. Next, we will look at how pull-ups are performed correctly, how to effectively distribute the load, and describe some pull-up programs on the horizontal bar at home.

When pulling up, the following muscle groups work: small and large breasts; front gear; the broadest, diamond-shaped, round and trapezoidal backs; shoulder group - triceps, biceps, deltoid muscles.

Many will be able to pull up a small number of times, but in order to influence a specific muscle group, it is necessary to perform the exercise correctly. As practice shows, even experienced and developed athletes do not always manage to pull themselves up correctly more than five times. Before doing a pull-up program at home, a good warm-up and warm-up of the muscles is necessary. It is best to push yourself off the floor several times and stretch your shoulder joints. When performing exercises on the crossbar at home, you must follow a certain technique.

Maintaining correct body position . It is required to fix the legs, you can fix them together and bend at the knees at an angle of ninety degrees. With this position, the rise is carried out due to the strength of the muscles of the hands (the help of the legs and pelvis is excluded), the work of the back is felt.
frequency and effort. For a thorough study of the muscles, the exercise is best done slowly, that is, lifting and lowering the body should be done at the same speed and evenly. When moving, there should be no jerks. Hands must be kept in tension. Muscle mass should be felt.
Proper breathing - when lifting - uniform inhale, when lowering - exhale.

Varieties of grips when doing pull-ups

Not all trainees at home pay attention to the position of the hands on the horizontal bar, but it depends on the grip on which muscle group the main load will be directed. The grip of the crossbar differs as narrow, medium and wide.

Narrow - used to train the forearm and biceps, excluding the action of the back muscles, is performed with the closest position of the hands.
Medium - the location of the hands corresponds to the width of the shoulders. The load distribution is even. Hands, shoulders and back are equally involved in raising the torso. The most common pull-up grip.
Wide - performed with the greatest mutual removal of the hands. To create the greatest load, the thumb does not wrap around the horizontal bar. Designed to train the back muscles.

Different goals - different techniques

Performing pull-ups can develop both strength and muscle mass. To learn how to competently make a certain bias, you need to remember what this exercise consists of. It consists of two stages:

Positive phase - lifting the body
Negative phase - lowering the body

These phases are present in all strength exercises and should be considered in more detail.

To generate strength:

Within three seconds, a slow rise of the body, and lowering quickly - in one second.
Gradually increase the number of approaches
Create muscle tension when lifting
Rest no more than two to three minutes between sets.

Working on mass:

Within one second, quickly raise the torso and slowly lower it in about three seconds.
Constant number of approaches without increase
When lowering the body, the muscles should be as tense as possible.
Rest between sets for more than three minutes
After training at home, take enough energy-rich food.

As you can see, the program of pull-ups for mass at home has a reverse bias than for the development of strength.
When pull-ups are easy, weights can be used to complicate the exercise at home. Belts with weights attached to them, leg weights, sandbags are used to weight their own weight. The weight of the load is added gradually. It should be taken into account that when working with weighting agents, you must be careful, so as not to harm the body. Experienced athletes practice pull-ups on one arm, the second is behind the back, but here you need to have great strength and dexterity.

How to learn to pull up from scratch

Even at home, you can equip a pull-up bar by installing it in a doorway. If you don't know how to pull yourself up at all, start with a regular hanging on the horizontal bar, increasing the hanging time daily. The hands need to get used to the load so that the grip gets stronger. Next, you can start lifting the body. Take a medium grip and evenly pull the body up, move your elbows down and spread apart. Stabilize the body by tensing the abdominal muscles. Lower yourself down after your chin is above the bar.

Training programs

American

Good development will contribute to the weekly exercise "American", with the participation of several athletes. The competition consists in pulling up on the horizontal bar from 1 to 10 times, each time adding one lift: 1, 2, 3 ... 10, then in descending order. The one remaining at the end wins if there is enough strength to finish the exercise. This complex is effective for working out muscle relief at home, and the competitive factor stimulates a solid physical activity.

Program for untrained athletes

Monday

Pull-ups with a medium straight grip - 3 sets of 2 reps.
Narrow straight grip - 3 sets of 2 reps each.
Wide grip - 3 sets of 2 reps each.

Wednesday

Medium Reverse Grip Pull-ups – 3 sets of 2 reps.
Narrow Reverse Grip - 3 sets of 2 reps each, holding the chin at the bar for 3 seconds.

Friday

Medium grip pull-ups – 1 set of 5 reps.
Wide grip - 1 set of 5 reps.
Narrow grip - 1 set of 5 reps.

Program for trained athletes

Monday

Medium grip pull-ups - 5 sets of 5 reps.
On one arm - 3 sets of 3 reps.

Wednesday

Medium grip pull-ups – 5 sets of 10 reps.
wide grip - 5 sets of 10, reps.
narrow grip - 5 sets of 8 reps.

Friday

Medium grip pull-ups - 6 sets of 5 reps.
Wide grip - 5 sets of 5 reps.
Narrow grip - 5 sets of 5 reps.

Saturday

Body lifts with weights - 6 sets of 5 reps each.

30 weeks program

Exercises on the horizontal bar for beginners consist of elements of pull-ups, various exits, hanging and work on the press. Let's start in order.

Hang time increase

To safely do all the exercises on the horizontal bar, you need to confidently hang on the crossbar. To do this, strengthen the grip. To get started, just hang on the horizontal bar for as long as the strength of the brushes allows you.

Start small: beginners can hang for 10-15 seconds, after which their hands open on their own. And the heavier the person, the less he will be able to hold in a hanging position. When the hang time reaches 30-40 seconds, you can think about pull-ups.

Elements such as force exit require a stronger grip. Because, otherwise, your hands can jump off the crossbar, and falling from the horizontal bar is painful and traumatic.

Pull-ups

There are a lot of pull up options. Each of them invariably works the back muscles, as well as the biceps, hands and shoulders.

So, let's look at the most simple and popular horizontal bar exercises for beginners. These will form the training program.

Negative Pullups

Despite the fact that this exercise is called "pull-ups", in fact, you will not rise up, but only gently lower yourself down from the bar.

The essence of the exercise is as follows: you need to take hold of the crossbar with your hands, and stand with your feet on a bench or other elevation, so that your chin is above the level of the horizontal bar.

Now slowly lower yourself down the extension of the arm. Thus, you will prepare the muscles for full pull-ups. Start with 3-5 repetitions. When you can do 10 times, move on to the next step.

Wide grip pull-ups

This is a classic exercise for the latissimus dorsi.

You need to grab the horizontal bar a little wider than your shoulders with a direct grip. When pulling up, the latissimus dorsi should bring the elbows to the body. The initial stage of the movement is carried out with the help of the hands, then you move up due to the back. Try to concentrate all your efforts on your back.

As you move up, you exhale. As you descend, inhale.

Start with 3-5 reps. When you can do 10 reps, move on to two sets of 6-7 reps.

Narrow grip pull-ups

For the horizontal bar you need to take a narrow reverse grip. This exercise also loads the latissimus dorsi, but the biceps are loaded the most here. Therefore, the number of repetitions is usually higher than in other types of pull-ups.

You need to get into such a position when pulling up so that the crossbar is at the level of the neck. The higher you reach, the easier it will be to subsequently make the element “exit by force”.

Since this is an easier exercise than the other options, you can perform it 10 times in two sets. When you are strong enough, do the third approach.

Pull-ups with a straight classic grip

This is the most common barbell exercise for beginners. You will need to grab the bar at shoulder width. The upward movement is carried out due to the biceps and back.

When you get to 10 reps, add a second set. Over time, you will reach 3 sets.

How not to make mistakes during pull-ups

Don't repent.
Do not rush - do everything smoothly, thoughtfully.
Don't jerk.
Try to go up faster and go down slower.

Press on the horizontal bar

In addition to the development of the muscles of the back, on the horizontal bar you can pump the press very effectively.

Leg raise

When you achieve the fact that you can hang for 40-60 seconds, you can do various variations of abdominal exercises. For example, leg raises.

There are two options here:

Raising the legs bent at the knees.
Army corner.

With the first option, everything is clear. We raise our knees, behind them we twist the pelvis in order to load the abdominal muscles as much as possible.

In the second option, you need to raise your straight legs and touch the crossbar with them. By the way, if you then take your legs behind the horizontal bar, then you will make an element. But it's still too early to try this element.

The army corner is a great horizontal bar exercise for beginners, which will comprehensively strengthen the muscles of the abdomen and core, as well as the upper legs.

Twisting

Hang on the horizontal bar. Raise your legs bent at the knees alternately to the right and left. Thus, you pump the oblique abdominal muscles.

Do not sway - inertia makes the exercise easier. If you are still swinging - stop.
Do everything smoothly and without jerks.
Breathe properly.
If your hands slip, put on gloves. In this state, you can’t do it - you can break loose.

A set of exercises for beginners

Now that you know what exercises on the horizontal bar for beginners exist, you can move on to a set of exercises. The program will be designed for 2 classes per week.

Monday:

Pull-ups with a classic grip: 3 sets of 10 times.
: 3 sets of 10 times.
Hanging leg raises: 3 x 10 reps.

Pull-ups with a reverse grip: 3 x 10 times.
: 3 to 10.
Army corner: 3 to 10.
Twisting on the horizontal bar: 3 to 10.

Exercising more than twice a week is impractical, because the same muscle groups work from time to time. If you train them often, they will get tired and you will not be able to fulfill the plan.

The program includes 3 sets of 10 reps for each exercise. At first, you will not be able to do all the repetitions in exactly three approaches. Your main goal is to achieve all the repetitions in one workout. If necessary, start with 10 sets of 3 reps first. But the specified 30 times try to catch up. And this goes for every exercise.

Exercises on the horizontal bar for girls will be more simple. For example, instead of an army corner, it is better to prefer hanging leg raises. Other exercises on the horizontal bar for girls are pull-ups with a rubber band, a gravitron, or partner support.

Independently, not every girl will be able to pull herself up even 1 time. In general, ladies do not need to pull themselves up on a high bar. This is a heavy basic element in fitness. If you still want to learn, you need to start from scratch: first learn how to hang on the bar, and then complete at least one repetition.

For men, there are a number of other technically harder exercises. But these are not exercises for the horizontal bar for beginners. They are designed for more advanced athletes who have been practicing on the bars for a long time and regularly. We are talking about the direction of work out.

The program includes different types of pull-ups. You should learn to do them all.
In addition to horizontal bars on the sites, there are other devices for pull-ups. Use them. It is very convenient when the hands are turned palms to each other (neutral grip).
It is not recommended to swap exercises.
You don't need to hang in a position where your chin is over the bar for a long time. This will provoke overwork and will not help to increase strength in any way.
Warm up before classes, avoid hypothermia. Try not to get blown away. When the muscle is warmed up, the draft can create many long-term problems for you.

After this basic program has been mastered by you, you can move on to more complex advanced elements.