From zero to maximum

Pull-ups on the horizontal bar are one of the main universal exercises performed under the weight of your own body. No other exercise will show how your state of physical fitness corresponds to body weight and muscle development.

The benefits of doing the horizontal bar are not so much in increasing muscle strength and improving the figure, but in strengthening the ligaments and maintaining the spine in a healthy shape.

When performing pull-ups on the horizontal bar, the muscles of the upper torso work: back, shoulders, chest and arms. The most important thing when doing it is not to rush.

Effective training schemes for beginners

There are several techniques that allow you to learn to pull up from scratch.

1. 1. Negative reps

The most popular and effective scheme. The bottom line is to gain a foothold on the crossbar, as if you had already pulled yourself up. It will be difficult for a beginner to do this, so you should use auxiliary equipment- a chair or a small ladder. We stand on an auxiliary object and hang on arms bent at the elbows, the chin is above the horizontal bar.

Next, slowly lower yourself down. Do the exercise as slowly as you can. At a certain point, you will feel that gravity is stronger and quickly lower yourself down onto straightened arms. This is absolutely normal. Climb back onto the bar and return to the starting position.

A beginner needs to complete at least 5-7 repetitions. Then we go down and rest. We do another set of 4-6 repetitions. And, the last approach is 3-5 repetitions.

Perform "negative repetitions" should be 2-3 times a week.

1. 1. Workouts with a partner

You will need the help of a partner. Hang on the horizontal bar, the partner is behind, helping you pull up.

The scheme is comparable to “negative approaches”: 3-4 approaches to reduce the number of repetitions. The main difference is that with “negative repetitions” you go down, and when working with a partner, you try to pull yourself up with his help.

A typical beginner's mistake is to completely rely on the strength of a partner. The effort must come directly from you.

1. 1. Pull-ups in half amplitude

The technique is similar to classes with a partner. Main difference: no partner required.

Take a chair or other object from which you can reach the horizontal bar. Jump up in such a way as to hang on the bar on arms bent at right angles. Try to complete the pull-up with arm strength.

You may not succeed in the first repetitions - try to stay in a hanging position with your arms bent at the elbows as long as possible.

1. 1. Exercise machine or elastic band

In the gyms there are special simulators, the main method of their work: to help you pull yourself up. It is believed that this method is more suitable for girls. It is simpler, however, and you will achieve the final result longer.

As a substitute for a trainer elastic band can be used. The undoubted advantage of this technique is the ability to adjust the degree of support provided by loosening the elastic band or changing the mass of the counterweight on the simulator.

Pay attention to the article on the correct technique of pull-ups to avoid common mistakes.

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Barriers

There are a number of factors that prevent beginners from succeeding in pull-ups on the bar:

• • Overweight

A large body weight creates an extra load on your muscles. If you have not played sports before and your muscles are not developed, then about pull-ups until you think. Take care of your weight, prepare your muscles, strengthen your heart system.

• • underdeveloped muscle mass

A person's weight may be normal, while physical strength and endurance will not be enough. Should be tighter do body preparation to lessons. Remember, if, for example, you learn with the help of "negative pull-ups" and you can do 5-6 repetitions initially, then doing 6 repetitions will develop strength, and 8 - endurance.

• • Unused technique

To improve recovery and muscle growth, we recommend drinking a gainer. On this page, read more about the dosages and timing of protein-carbohydrate mixtures.

How to prepare the body for training

The body can be prepared for the start of training. Start with a simple hang on the horizontal bar, increasing the time of the hang day by day. Learn the right grip get used to the load. Experts, most often, recommend that beginners start with a direct medium grip. Hands should not slide off the crossbar. Muscles can be prepared for stress if you start doing push-ups every day.

Beginners should not try to complete the maximum program on the first day. You should start with small loads.

Gradually increase the number of exercises according to the chosen method, then proceed to improve the technique. The next step may be the use of additional weights. Eventually, you will be able to move on to one-arm pull-ups.

Systematic exercises, development of endurance and strength will surely lead you to success. If you were able to stretch on the bar at least 3 times, start exercising according to the classic training schemes to increase the number of repetitions.

Below is a video in which professional trainer Tatyana Prokofieva tells the basic rules that help you master pull-ups in the shortest possible time.