How to quickly learn to pull up on the horizontal bar

The crossbar is one of the simplest and most affordable simulators. There are horizontal bars on sports grounds and stadiums where you do not have to pay for the right to play sports. The crossbar is easy to install in your own apartment, and train the body at any convenient time. The main snag that all beginner athletes face is how to learn to pull up.

Stage one: habituation

The training uniform should be supplemented with special gloves that will protect hands from blisters and injuries, and prevent palms from slipping on the iron surface of the pipe. It is advised to come daily to the horizontal bar to hang on it if you cannot raise your body at least a centimeter. Muscles cannot be relaxed, they must be in constant tension. This contributes to their development and strengthening.

1. It is more convenient for some to start with a direct grip, for others - with a reverse variety. It does not play a special role at the initial stage.
2. Grasp the pipe tightly with your hands, try to fix your palms so that they do not slip off during training.
3. Pull the body to the maximum height and hang. The muscles of the forearm and shoulder section, as well as the back, should tense up.
4. It is advisable to stretch the joints before the horizontal bar, and pay special attention to the wrists to reduce the likelihood of sprains.
5. Keep your feet above the ground, they should hang in the air, not in contact with a hard surface. It is possible to raise and lower the lower limbs while hanging in order to develop the abdominal press.

Beginners are advised to refrain from excessive exercise in the first weeks. Increase the duration and intensity of training gradually so as not to deplete the body. Some after the third or fourth hang try to pull themselves up with swinging. The technique makes it easier, but you can’t get used to this method, otherwise it will be difficult to relearn how to lift your own body with the help of muscles, without inertia.

Stage Two: Negative Reps

You will need a chair or other support. The second option is to find a low horizontal bar on the playground. The body should be shown which muscle groups should be involved at the highest point. The method of negative repetitions was recognized as effective.

1. Push off from the ground or chair, and pull up so that the chin rises above the bar. Lock in this position for a few seconds.
2. Exhaling, slowly lower down. The load should fall on the arms and back with the press. You can’t fall down sharply, otherwise there will be no effect from negative repetitions.
3. Do about 5 pull-ups. It will take 3-4 sets with three-minute breaks, which the muscles need to rest.

A pleasant pulling pain will appear in the hands if the exercise was done correctly. The body will need a two-day break to recover from intense exercise. Resting for more than 3 days resets all achievements, and you will have to achieve results again.

Stage 3: Help a friend

You can learn to pull yourself up in splendid isolation, or invite a friend to participate in the training, who also dreamed of a slender body for a long time. The partner will insure, and will help accelerate muscle development.

1. You should hang on the horizontal bar, firmly grasping the crossbar. Hands with abs and back are tense.
2. The partner should come up from behind, and, grabbing the legs of the partner hanging on the horizontal bar, push him up.
3. You can not rely only on the assistant who stands below. Then he will train, and the second person will turn into only living sports equipment.
4. A comrade gives a push that must be used to advantage. Try your best to reach the chin to the desired point, and fix the body at the peak until a slight trembling in the hands.
5. Do not fall, but smoothly lower, feeling how the biceps, back, triceps and abs work.

The partner does not have to hug the legs. He can attach himself to the side, and put his hands under his knees or feet, so that the pulling person has something to rest against.

Stage 4: Half amplitude

Friends prefer to sit on the couch and get fat? You will have to limit yourself to a stable chair or bench, which is installed under the horizontal bar. The head of a novice athlete should be level with the crossbar or slightly lower. Jump up and pull yourself up so that your elbows are bent at a right angle. From this position, try to raise the body so that the chin is above the crossbar. If you can’t move, it is recommended to freeze with half-bent arms for 30 or more seconds.

Stage 5: Insurance

Newcomers to the gym can use special machines that support the body, reducing its weight. It becomes easier to pull up, so the results appear faster. The device is more often used by girls, but men should not refuse such help either.

An alternative for people exercising outdoors or at home is a wide elastic band that will not tear during training. A long expander will do. The support is fixed on the crossbar to form a large loop. The athlete climbs inside, and threads the elastic under the buttocks or feet, if the length of the inventory allows. The elastic belay will push up slightly, so pulling up will be easier.

Special fixture

In some situations, negative repetitions, the help of a partner and an expander are powerless. The muscles are so weak and underdeveloped that they cannot lift their own body weight. The situation will be corrected by a low horizontal bar.

The crossbar is placed at a height of 70–90 cm above the floor, depending on the height of the person involved. The horizontal bar should reach the beginner to the waist, heel supports will come in handy so that the legs do not slip during pull-ups.

• Recommend a wide straight grip, when the back of the hand is turned to the face.
• Shoulders are parallel to the bar, or slightly projecting forward.
• The legs with the back should be straight, the press should be strained. Heels firmly rest on the floor.
• Pull up on the exhale, slowly rising to the crossbar, and lowering without sharp jerks.
• The body remains straight, like a stick, and does not squirm with every movement.
• Minimum 3 repetitions. 2 to 5 sets with short breaks.

Beginners who find it difficult to lift with a straight grip are allowed to try the reverse variation. In this position, the wrists should be turned to the face.

Important: Some beginners who are just starting to master the intricacies of pull-ups try to reach the desired point with their chin. You can not protrude the lower jaw or pull up the face. The arms and back should work, not the neck muscles.

First successes

Persistence coupled with regular training is the guarantor of amazing results. When the number of pull-ups reaches from 3 to 5 in one approach, a beginner, inspired by success, will try to multiply his own achievements, and will make a mistake.

A person who is able to lift his own body 7-8 times without a break should stop for a while at the achieved result. No negative reps, and the number of approaches increases from 3 to 5.

Is pulling up 15 reps easier than tying your shoelaces? Experienced athletes give a standing ovation, because the results are worthy of praise. It's time to work on the weights. Hang a dumbbell pancake from your belt, stuff your backpack with books, and hang it on your shoulders, attach dumbbells to your legs. There are a lot of ways to develop muscles and endurance, so here a person chooses the most convenient one.

You should try different grips: straight with reverse and combined. Each position of the hands involves certain muscles, therefore, for the full development of the whole body, it is recommended not to be limited to only one variety.

An obstacle to be overcome

What prevents a beginner from quickly learning to pull up? Underdeveloped muscles and excess weight. The first problem is solved with the help of additional exercises, and the second - with diets or drying.

We lose weight correctly
The fat layer imposes a limit on the number of pull-ups, so you should gradually get rid of it. Starvation is not the best solution, because then the body will not have the energy for intensive training. The best option is a balanced diet, which has a lot of carbohydrates and proteins for building muscle mass, and no fats. A properly composed menu will force the body to expend subcutaneous reserves, so it is advised to focus on:

• chicken breast, turkey or beef;
• low-calorie cottage cheese;
• dietary dairy products;
• sea ​​fish;
• eggs.

In addition to the refusal of harmful products, athletes who are prone to fullness should exclude:

• bananas;
• sweet fruits;
• sugar and dishes in which it is present.

During the period of active weight loss, it is advised to refrain from pull-ups, and pay attention to exercises that help strengthen the cardiovascular system and increase muscle tone. Jogging will do, you can sign up for a pool or ride a bike daily.

Auxiliary loads
Do negative reps seem difficult? Is it hard to go down without sharp jerks? It is necessary to develop the pectoral muscles, trapezium and triceps. One option is push-ups. Do this exercise daily, gradually increasing the number of repetitions to 50.

You can not do without a subscriber to the gym, where there is a simulator for upper traction. It is useful to develop the biceps using dumbbells or a barbell, as well as train the press.

You can start pull-ups from the uneven bars, because it is easier to lift your own weight by straightening your bent arms, and not vice versa. The legs during such a workout should be straight, perpendicular to the press.

One arm pull up technique

Important: When performing pull-ups on one arm, you should avoid sudden movements, be extremely careful, and stop the exercise if even a little pain appears.

The horizontal bar is suitable for girls and men, because it strengthens the body, makes it beautiful and slim. Learning how to pull up is not easy, especially for people with minimal physical fitness, but it’s all the more pleasant to succeed. You need to move towards your goal gradually, without overloading the body, and not forgetting that the muscles need not only a regular load, but also a good rest for recovery.

Video: how to learn to pull up on the horizontal bar from scratch