How to learn to pull up on the horizontal bar in a couple of days correctly

Pull-ups are one of the best ways to develop your biceps, triceps, chest, back, and shoulders. This is a very simple and affordable trainer. It can be installed at home. As Amelia Earhart says, "The most effective way to do something is to do it."

Nevertheless, in order to achieve good results, you need to practice according to proven schedules, the recommendations of professionals. Consider in this article - how to learn to pull up on the horizontal bar correctly.

Warm-up and precautions before pull-ups

Be sure to do a warm-up before exercise, warming up the muscles:

• take into account the ambient temperature - the warmer, the less time it takes to warm up;
• suitable for running, squats, push-ups, arm swings and other exercises until light sweat appears.

During pull-ups, you can get injured if you do not follow these precautions:

• movements should be smooth, unsharp, not chaotic;
• if the crossbar is very high, do not jump, but climb it with the help of a stand;
• observe the regimen, rest, increase the load gradually.

Difference between forward and reverse grip

Reverse grip exercises are easier than straight grip exercises. With it, the load goes to the arms, biceps. This muscle works well in almost all people. In the case of a direct grip, the load goes to the triceps, back and shoulders. The wider the arms are spread, the more the back muscles are loaded. When the grip is made slightly wider than the shoulders, all muscles work proportionally.

It is better to alternate these two grips so that the muscles develop evenly.

Proper breathing while pulling up

Proper breathing technique is very important for accelerating results and maintaining health. When people start exercising, they often hold their breath incorrectly. From this they get tired faster and do not achieve much success.

Usually, on inspiration or with a short breath hold, the strength part of the exercises is done. This does not apply to the chest press and some exercises.

Breathing technique for pull-ups:

• in the starting position, take a deep breath;
• pull your chin above the horizontal bar with a breath hold;
• while lowering, exhale sharply.

At some level, you will stop holding your breath. The correct actions will be performed automatically.

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

To achieve quick success in pulling up on the bar, you need to go through the following steps:

habituation stage

You need to choose the form for the exercises:

• Fits light and comfortable;
• from natural fabric;
• must absorb sweat;
• should not contain allergens.

Also, gloves should be used to avoid blisters and injuries. If you can’t pull up even once, at first you need to hang on the bar every day. The habituation stage is done in this way:

1. Warm up your joints and wrists.
2. For beginners, it is better to do the reverse grip.
3. Grasp the bar firmly, fix your hands so that they do not slip off.
4. Make the grip slightly wider than your shoulders.
5. Pull up as high as you can and hang. The load on all muscles should be proportional.
6. Feet should not touch the ground. To develop the press, you can do leg raises while hanging.

Beginners should not experience heavy loads in the first days of training. It must be increased gradually.

Many beginners do pull-ups with rocking. This is not recommended, because then this habit will interfere with the implementation of correct and effective exercises.

The stage of negative repetitions

For this stage, a low horizontal bar or stand is required so as not to jump and climb from it to the crossbar. In this stage, you learn to understand which muscles should be worked during exercise. The method of negative repetitions is performed as follows:

1. Climb onto the bar if the bar is high and pull yourself up so that your chin is above the pipe. Hold this position for a few seconds.
2. Lower yourself slowly with an exhalation. At the same time, the muscles of the arms, abs and back should work. It is not allowed to drop sharply, then there will be no result from this method.
3. Pull up about 5 times. Do 3 sets with 3 minute rests.

If the biceps, triceps hurt pleasantly, you pulled up correctly. Muscles need to rest for 2 days, no more. If you take a break for more than three days, the effect of the method is lost.

How to learn to pull up with the help of a friend

When learning to pull up, a friend can help a lot. It will insure you and help develop muscles at a faster rate.

1. You need to hang on the crossbar and fix. Tighten the muscles of the arms, back and press.
2. The assistant should stand behind you, grab your legs and pull up a little.
3. After the push, you need to raise your chin above the pipe and fix for a few seconds. Hands should tremble slightly.
4. You should not relax during strength exercises because of the help of a friend. After all, then he will train, not you.
5. You need to go down smoothly, feeling the work of all the muscles.

A friend does not have to take hold of the legs. Can be supported from the side, under the knees, feet for your emphasis.

Half amplitude

You need a horizontal bar according to your height or slightly higher. This step is performed as follows:

1. Grab the bar while jumping.
2. Pull yourself up so that your elbows are bent 90 degrees.
3. From this position, you need to raise your chin above the horizontal bar.
4. If this fails, you should fix in this position to the maximum possible.

Insurance

This method is usually used by women. There are simulators that insure the body and reduce the load. The base is fixed on the horizontal bar, and in the lower part of the simulator they rest against the feet or buttocks. This allows beginners to achieve quick results, as it facilitates exercises.

At home, you can use elastic bands or long expanders.

Special method

Sometimes it happens that the help of a friend or a simulator does not help. If the muscles are completely undeveloped, a horizontal bar 80-90 cm high will help. The crossbar should be at the level of the belt. It is better to put something under the feet so that they do not slip. Sequencing:

1. Take a straight grip on the bar.
2. Shoulders should be straight.
3. Straighten your legs with your back so that your feet rest on the support.
4. Tighten your press.
5. Gently pull up with an exhalation and lower at the same pace.
6. The body must remain straight when exercising.
7. It is better to start with three pull-ups and two to five approaches.

For those who find it difficult to do a direct grip, you should try the reverse.

Particular attention: the load should occur on the muscles of the arms and back. Engage the muscles of the neck, stretching face up is not necessary.

When the first results come

The main thing is to believe in yourself and exercise regularly, following the rules for exercises. If a person could not pull up even once and learned to do it 5 times per approach, he rejoices and sometimes makes mistakes when continuing training.

At this stage, it is better to move on to mixed classes. In the first approach, you need to do pull-ups with all your strength, and in the second and third negative repetitions.

Those who have achieved the result 8 times per set, you just need to add two sets.

When a person has learned to pull himself up 15 times, you should move on to adding weight to the body: hang various weights on your legs or belt, wear a heavy backpack when exercising.

How to learn to pull up from scratch more than 30 times in 1 set

To achieve fast and fixed results, after pull-ups, you need to do endurance exercises. Record the hang time with a stopwatch.

If you haven't already done 6 pull-ups per set, you should hang with straight arms after pull-ups for as long as you can.

When you have achieved the result 6 times or more, you need to hang on your arms bent at the elbows as much as you can.

Schedule for exercise

This table for beginners shows the schedule and helps to achieve the effect of the exercises on the bar.

The numbers in brackets show the number of pull-ups and approaches, and the number outside the brackets: 1 - direct grip, 2 - direct and reverse. For example, (5 x 3) x 2 - 5 pull-ups, 3 sets of forward and reverse grip.

How to lose weight with pull-ups

Excess weight is often a serious obstacle that can be removed if desired.

For this, a diet high in protein and carbohydrates and with a minimum of fat is suitable:

• chicken, turkey, rabbit;
• skim cheese;
• kefir 1%;
• fish;
• eggs.

In addition, you need to give up alcohol and everything sweet.

During weight loss, it is better to train the cardiovascular system and develop muscle tone. Ideal for swimming, running, brisk walking, cycling.

Auxiliary exercises

If you find it difficult to do negative repetitions and smoothly lower, you need to develop the muscles of the chest, triceps and traps. For this, the following exercises are used:

• push-ups - do them every day up to 50 times;
• dumbbells;
• press exercises;
• pull-ups on bars.

One arm pull up

• Only people who have achieved very good results can pull themselves up on one arm. The muscles of the arms, back, shoulders, abs should be evenly developed.
• At first, when mastering this exercise, you should take the wrist with the other hand with one hand to reduce the load. Then on the elbow, the next stage - on the chest.
• During such exercises, you need to be careful, do them slowly and smoothly, complete them when pain occurs.

The horizontal bar is useful for both men and women. It develops several muscle groups, maintains their tone. Gives a person a healthy, cheerful look. Such exercises are not as traumatic as barbell exercises and weightlifting in general. The crossbar is suitable for those who need to keep the body in shape, and not build mountains of muscle on it.