How to learn to pull up on the horizontal bar from scratch at home?

Today, on every sports ground you can find a universal and affordable simulator - a crossbar. Therefore, we tell you how to learn how to properly pull up on the horizontal bar. When carrying out manipulations from scratch at home, it is very important to follow the rules.

Step-by-step instructions for training pull-ups on the horizontal bar

Take care of the presence of leather or training textile gloves that protect your palms from chafing and calluses. You will also prevent your hands from slipping on the bar due to sweat.

Stage number 1. addictive

1. From now on, you must come to the site every day to hang on the pipe. But before that, you need to do a warm-up of the wrists.

2. Even if you can’t get up a couple of centimeters, don’t despair. The body should be in tension, do not relax, this is how the formation of muscles begins.

3. Depending on the initial physical training, some people grab the crossbar according to the principle of a direct grip, others hold on to a different grip (that is, hands on both sides of the pipe). Do what feels right, as long as it doesn't matter.

4. Wrap your hands around the pipe and hold on tight. Hands should not move out. If it is slippery, then the gloves are not chosen correctly.

5. When you get a hold, try to lift the body with your hands as far as possible. Tighten absolutely all the muscles, especially the back and forearms. In no case do not swing from side to side, the amplitude will only complicate the task.

6. Do not let your legs dangle, they will interfere and distract you. Also, the limbs should not touch the ground. Get together, the whole body should be harmonious, dense and tense. For convenience, the legs are crossed at the ankles.

7. You do not have to immediately try to lift the body with your hands. At the stage of addiction, the most important thing is to hang as long as possible. To distract yourself, raise your legs at a right angle to pump the press.

Important!

We will tell you in detail how to learn to pull up on the horizontal bar. But for beginners who do this from scratch at home, it is not recommended to strain a lot for the first 2 weeks. Hang on the horizontal bar in several approaches in a tense state. A little later, try to lift the body without amplitude (swinging), straining the corresponding muscles.

Stage number 2. Reverse pull-ups

Otherwise, such training is called negative repetitions. To complete it, you will need a support, which can be the earth (find a children's horizontal bar). The body needs to learn which muscle groups are involved at the peak of pull-ups.

1. Grasp the bar, jump up so that the chin is on top of the horizontal bar. Hang for 3 seconds, then slowly lower yourself on your hands.

2. You are on the ground again. Jump up, help yourself with your hands so that your chin is above the pipe. Hover again and descend on your hands. In no case do not go down too quickly, because there will be no effect.

3. You will feel that the muscles of the back, arms and abs are tense. They get used to the load. In this mode, the beginner needs to do 3 sets of 5 repetitions. Take a break between sets.

Important!

If you do everything right, then the hands will pleasantly “buzz”. There will be a pulling pain, which means that the muscles begin to work. The next workout is in 2 days. But you can’t wait more than 3 days, otherwise the results will be reset to zero, you will have to start from stage number 1 (addiction).

Stage number 3. Pull-ups with an assistant

Before you learn how to pull up properly, you need to call a friend who will help you lift the body on the horizontal bar. From scratch, these manipulations are not carried out, so we assigned them the 3rd stage of preparation at home.

1. First, proceed as usual. Put on gloves, grab the bar and hang. Tighten your abs and arms.

2. Ask a friend to grab your legs from behind, as if hugging them. But he should not lift you, only support and, if necessary, just a little pull up.

3. An assistant is required for safety net, but you must pull yourself up with your hands and your whole body.

4. While a friend is holding you and pulling you up, go up as far as possible. Try to reach so that the chin is above the pipe.

5. If and when you succeed, hover at the highest point until your hands begin to tremble.

6. Slowly slide down, do not plop down, otherwise there will be no effect. You will fully feel which muscles are involved. This will be the back, biceps, abs and triceps.

Stage number 4. Chair pull-ups (alternative to step #3)

If you are interested in how to learn how to safely pull yourself up on the horizontal bar, and your friends are lying on their sides on the couch, then you can use a support in the form of a chair as an assistant from scratch. Suitable only for those who have a horizontal bar at home.

1. So, substitute a chair under the crossbar. Stand on it, your eyes should be at the level with the pipe or lower.

2. Grab the horizontal bar, jump and hang. It is necessary that the arms bent, forming an angle of 90 degrees at the elbows.

3. Hang in this position for at least half a minute. If there is strength, then pull the body up so that the chin rises above the pipe.

4. Then slowly get down on your hands, but don't plop down like a sack of potatoes. Otherwise, the result will be zero.

Stage number 5. Pull-ups with an elastic band (an alternative to steps #3, #4).

1. For beginners, in most gyms there are special simulators that allow you to reduce your own body weight when doing exercises.

2. As a result, you learn to pull up faster and achieve the desired result. Alternatively, when exercising at home or on the street, you can resort to using a wide elastic band.

3. Often everyone prefers a long expander. Fasten the tourniquet to the crossbar, form a large loop.

4. Climb inside the loop and put the expander under the feet or buttocks. As a result, when pulling up, the tourniquet will push you up. Pull-ups are much more comfortable.

Smooth load increase

Since it’s quite possible to learn how to pull yourself up on the horizontal bar, you can look a little ahead. If you have mastered all the skills from scratch, you need to gradually increase the load at home.

1. With a great desire and systematic training, the result will not be long in coming. Over time, you will be able to perform up to 5 repetitions at a time.

2. If you believe in your own strength, you should not make common mistakes and push all pull-ups to the maximum.

4. In the next two approaches, it is strongly recommended to perform reverse pull-ups.

5. If you are able to lift your own body up to 8 times, it is worth stopping for a while. Forget about reverse pull-ups. Just do 3 to 5 sets.

6. When you reach a result of 15 or more pull-ups, it's time to use weights. Buy a special belt by hanging a weight from it (or load a briefcase).

Now you know how to learn how to pull up on the horizontal bar. If there is no physical fitness, you should perform all the exercises step by step from scratch. At home, gradually increase the load. Once you can pull yourself up a few times, remember to change your grip from time to time.