How to pull up on the crossbar? Basic techniques and tips for beginners

Pulling up on the bar is one of the most effective exercises for training the muscles of the back, shoulders and arms. How to properly pull up on the horizontal bar, and what techniques exist for this, we will consider further. For those who follow their figure, pulling up on the horizontal bar is considered one of the most effective exercises. At first glance, this workout may seem simple.

But any physical exercise must be done correctly. Only in this case the desired result will be achieved. Pull-ups are the best exercise for peak lats. How to properly pull up on the horizontal bar?

How to pull up on the horizontal bar and safety precautions

A beautiful and inflated body is the result of daily training. Pull-ups are part of a set of exercises aimed at developing the biceps of the hands, as well as the muscles of the shoulders, back and chest. This is a unique exercise. In terms of effectiveness, it is considered to be on a par with the basic complex in bodybuilding.

When pulling up, the following muscle groups work

1. Small and large pectoral muscle.
2. Serratus anterior muscles.
3. Shoulder, triceps, biceps, rear delta.
4. The latissimus dorsi, round, rhomboid muscles of the back.

In addition, a large load comes on the abdominal muscles. They tense up to keep the body upright.

Pulling up will be effective only if the breathing and execution technique is observed. It is important to remember that if performed incorrectly, any physical exercise can become dangerous. The same goes for pull-ups.

Those who start playing sports for the first time often make this mistake. They perform the exercise while inhaling, sharply throwing their heads back. This can lead to injury to the cervical vertebrae.

Proper pull-up technique

The correct execution technique is that you need to do pull-ups while holding your breath. This will help ease the work of the latissimus dorsi. It will be easier for them to lift the body. Otherwise, the person will experience severe pain in the upper back.

An important point when performing is the position of the body. Pull-ups should only be performed vertically. You can not twist the body!

Pull-ups for beginners

Pull-ups on the horizontal bar are the most versatile exercise. Exercise will not only increase muscle strength, but also strengthen the ligaments and keep the spine healthy.

For beginners, there are 4 methods:

1. negative reps. This is the most popular technique and the most effective. The exercise lies in the fact that you need to gain a foothold on the horizontal bar, as if you have already pulled yourself up. For those who are just starting to play sports, this exercise is difficult to perform.
2. You will need a chair to help. You need to stand on a chair and hang on bent arms. The chin should be above the bar. Next, you need to slowly go down. The exercise should be done as slowly as possible. At the very beginning, it is desirable to perform at least five repetitions. After that, you need to go down and rest a bit. Then the second approach is done with four repetitions. The last set should be three reps. You need to perform this technique 2-3 times a week.
3. Workout with a partner. For this technique, you will need the help of a partner. The essence of the exercise is that one person hangs on the horizontal bar, and the second from behind tries to help him pull himself up. The number of repetitions is similar to the negative approaches. You need to perform three to four approaches with a decrease in repetitions. It is important not to make the following mistake. You can not completely rely on a partner. The person has to make an effort.
4. Exercise in the amplitude floor. This technique is similar to doing exercises with a partner. The main differences are that the partner will not be present here. To do this, you need to take a chair from which it is possible to reach the crossbar. Next, you need to jump so as to hang on the crossbar on your arms bent at a right angle. Pull-ups must be completed using the strength of the hands. If the exercise does not work right away, you should try to stay in a hanging position with bent elbows for as long as possible.
5. Rubber band technique. In gyms, there are special technologies that help to pull up. This method is suitable primarily for girls. Its implementation is much simpler than usual, but the result will have to wait longer.

Performing such exercises will help beginners in sports strengthen their muscles and gain a beautiful figure.

Problems and mistakes of beginners

Beginner athletes are not always able to quickly achieve the desired results. This can be prevented by many factors:

1. A lot of weight, which prevents the muscles from working properly, as it gives them an extra load. For people who are just starting out in training and are overweight, it is best not to start with pull-ups. First of all, you need to adjust the weight, strengthen the heart.
2. Muscle underdevelopment. Even at normal weight, the effect may not occur if a person has poorly developed muscles. Be sure to prepare the muscles for physical activity.
3. Wrong technique. An important point in training is the observance of the rules of technology. This will allow all muscles to work in concert.

The body must be prepared for training. Preparation consists in a simple hanging on the crossbar. Every day you need to increase the hanging time. It is not recommended in the very first days to try to make the maximum training program.

You need to start with a small load. Exercises need to be increased gradually, improving the technology daily. After the technique is worked out, you can add additional weight.

How to pull up correctly: step by step instructions

It is very important to remember that pulling up, like any physical action, if the technique is violated, can lead to injury. To avoid this, you need to use a few tips:

1. Before doing pull-ups, be sure to warm up.
2. All movements must be smooth. Do not make sudden uncontrolled jerks.
3. You can not jump on the horizontal bar. If it is too high, use a stand or chair.
4. For exercises, you need to make a schedule and try to strictly follow it.

An important factor in the exercise is proper breathing. From what it will be, the effectiveness of training directly depends. Newbies often make mistakes.

They hold their breath for a long time, and this leads to very rapid fatigue. As a result, the effect and the result will have to wait a very long time. The maximum effort should be made on inhalation or a slight breath-hold.

Proper breathing while pulling up should be as follows:

1. At the beginning of the exercise, you need to take a deep breath.
2. Next, you need to hold your breath until you can raise your chin above the bar.
3. The air is then exhaled upon return to the starting position. With experience, breathing will be even automatically.

Never do an exercise if you have had an injury and feel severe pain while doing it. In such a situation, loads can be harmful. It is necessary to immediately stop the exercise if in the process there is an indisposition, weakness.

In order for the effect of training to be achieved faster, it is necessary not only to follow the execution technique, but also to follow the right lifestyle.. Be sure to follow the rules of a healthy diet. Do not eat before training, and if you really want to, eat only light food.

The main food should be high-calorie, contain a large amount of protein, vitamins and minerals. Be sure to exclude fatty foods from the diet.

It is important to observe not only proper nutrition, but also to lead a healthy lifestyle. It is recommended to follow the schedule of food intake and sleep time. It is advisable to go to bed at the same time, and sleep should be at least eight hours.

Types of grips on the horizontal bar

By changing the grip and position of the hands, you can change the emphasis of the load and begin to train specific muscle groups. The classic grip is considered a direct medium grip. With this manner, the load is distributed evenly to all muscles.

With this grip, the palms look outward, the width of the arms should be slightly more than the width of the shoulders. At the upper maximum point, the chin should be located above the crossbar, arms bent at the elbows.

At the bottom, the arms should be fully extended.. The exercise should be performed slowly without swinging. If doing the exercise on your own is difficult, you can use the help of a partner. This will help you learn how to perform the exercise faster.

In addition to the classic grip, popular are:

1. Reverse grip. The grip of the brushes in this case is lower, reverse, the width of the arms is slightly narrower than in the classic version. This exercise works the biceps as well as the back muscles. Important to remember! The narrower the grip, the stronger the load on the biceps. This grip exercise is one of the best ways to train your biceps.
2. A wide grip is an exercise that creates the maximum load on the latissimus dorsi. The main essence of the exercise is that when lifting to the top point, the shoulders and trapezius muscles of the back should practically touch the crossbar.
3. Pull-ups with a parallel grip - this exercise is focused on training the lower latissimus dorsi. Touching the crossbar should be done with the chest, not the chin. Hands should be positioned as narrowly as possible.
4. Straight narrow grip - arms are narrower than shoulder width. Pull-ups are performed until the chest touches the crossbar.
5. Reverse narrowed - this technology repeats the previous one, the main difference is that the hands are placed palm to face, the shoulders are retracted as far as possible.
6. Neutral grip - in this grip, one hand is located in a direct narrowed grip, the other in the opposite. When performing, the hands should change. The exercise is performed until the chest reaches the crossbar.

To achieve their goals, athletes use different types of grips. The horizontal bar can be considered the most versatile sports equipment, thanks to which you can train all muscle groups.

Who is contraindicated for classes on the crossbar

Occupation on the horizontal bar is, first of all, large power loads. In case of health problems, such loads can aggravate the situation. Experts do not recommend doing horizontal bars:

1. When an athlete has an intervertebral hernia. In such a situation, doctors categorically prohibit this type of training.
2. When stretching the ligaments, you can not engage in the use of weighting agents.
3. With curvature of the spine.

Any diseases of the joints and spine require prior consultation with doctors before class.

Overweight people require special attention. Weight that exceeds the norm by 20% can significantly harm when performing the exercise.

Well, that's the end of the article. Thank you all for your attention! We recommend that you also read an article on how to pump up the press on the horizontal bar. It has a very non-standard way of pumping the press! Also share your impressions about the article below in the comments. See you in new releases.