From zero to maximum

Pulling up on the horizontal bar is one of the main universal exercises performed under weight 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 our 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

Meet in the gym special simulators, the main method of their work: to help you pull yourself up. It's believed that this way more suitable for girls. It is simpler, however, and you will achieve the final result longer.

As a substitute for a trainer can be used elastic band . A definite plus 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-upsto 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

Big own weight creates extra load 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.

• • undeveloped muscle mass

A person's weight may be normal, while physical strength and stamina will not be enough. Should be tighter do body preparation to classes. 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 simple hanging on the horizontal bar, day by day increasing the time of hanging. Learn correct 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 technique, 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 in as soon as possible master pull-ups.

Pull-ups are a complex strength exercise, if a beginner pulls himself up 3-5 times, then he is considered to be in good shape. physical form. For many, these exercises seem simply unbearable, and therefore, most importantly, overcome their own insecurities and approach the horizontal bar.

If the standard for professional athlete 55 repetitions are counted, so there is special program, thanks to which you can pull up on the horizontal bar more than 5 times per set. So let's act like successful world this - we set a goal and move in small steps in accordance with the chosen methodology.

A set of exercises

First of all, beginners need to prepare the body for training, and therefore you should pay attention to the following points:

Body mass

At the moment of lifting, you hold your own weight with the help of your hands, but if you have overweight then you won't be able to do anything. That's why stick to a vegetarian diet For starters, daily runs for 15 minutes are suitable. In 6 weeks you will cover a distance of 7 km, and excess weight just melts.

muscle training

After the weight is normal, you need to prepare the muscles for a serious load. To do this, do exercises with dumbbells or a barbell, very effective. Push up at least 35 times a day for several sets, increasing the number of repetitions until you do 20 push-ups in one set.

Do not pull up if your back hurts, as the causes can be serious: a herniated disc, a pinched nerve, etc.

Start your workout with a 10 minute warm up.

The video talks about how to increase the number of pull-ups. The most popular grips are described - their advantages and differences.

Workouts from scratch

On the first day, try to simulate pull-ups. To do this, rise a little, linger in highest point, slowly return to the starting position.

You need to spend on the ascent and descent the same number time.

Do pull-ups for the first week incomplete amplitude With foot support, for example, on a stool. This will give you the opportunity to get used to the load. To do this, bend your legs, lean your fingers on a stool.

Practice every day, do 5-10 times in 3 sets.

The goal of the second week is to learn how to perform negative pull-ups and descend properly. These are still inferior pull-ups, you learn to descend smoothly.

To do this, grab onto and push off the floor.

Fix at the top point, while the level of the chin should be above the crossbar, look up, stretch your chest to the bar.

Repeat 5-10 times for 3 sets.

In the third week, alternate pull-ups with support and negative ones. If you are doing the exercise with ease, then increase the repetitions to 16 - 22 times.

In the fourth week, do full pull-ups. You can start with 3-5 times, the main thing is to do the exercise correctly. Do 3 sets, it's okay if you pull up 2 times in the last set. If you complete the same number of exercises in the first and third set, add 1 rep.

Train with forward and reverse grip in turn: 1 day - direct, 2 day - reverse.

Course 25 pull-ups

Before classes, you need to pass an exam for strength, for this, pull yourself up maximum amount once. If you were unable to pull yourself up, then you need to work out on a simulator with a counterweight. If your result is 1 - 2 times, then practice on the first column, from 3 to 4 - on 2 columns, from 5 to 7 - on the third, more than 7 times - start classes from the third week on 3 columns.

If the first stage was given with difficulty, you need to repeat everything to consolidate the results.

Practice on the same column.

At the end of this stage, it is worth passing an endurance test.

Follow the test results:

• 4 - 5 times is 1 column;
• 6 - 7 times - 2nd column;
• more than 7 - 3rd column.

If you pulled yourself up less than 4 times, then just repeat the exercises of the second stage.

Follow the same column.

Check physical abilities using a test. If you did less than 4 pull-ups, repeat the 3rd or 4th training cycle.

Practice on the previous week's test results.

Test your strength with the test. If the results exceed the indicator by 10 times, then go to the final stage of training, if not, just repeat step 5.

According to the forecasts of the creators of the technique, after 2 days of rest, you can pull yourself up more than 25 times.

30 pull ups

When 25 pull-ups are too easy, you need to increase the load. With the help of the 30 pull-ups program, you will not only consolidate the result of the previous cycle, but also move on to new stage for 6 weeks.

Let the muscles rest for at least 3 days and test your result will be at least 30 pull-ups per set.

Course 50 pull-ups

This training course takes 6 weeks, 3 days for a seven-day period.

After 3 days of rest, you will complete 50 pull-ups in 1 set, if not, repeat the program.

Mass Gain Workout

In order to build muscle mass, do not increase the number of repetitions and sets. Rest 3-4 minutes between sets. Rise faster and fall slower.

Advanced Program

The main objective of the methodology is fast growth muscle mass and development of an athlete due to pull-ups with extra weight. This is easy for gymnasts under 25, and for those over 45 it is already harder to progress. Consistency is important here, you need to go point by point towards the goal. Choose a column in the table according to your goals: 25 or 50 pull-ups and follow the instructions of the trainers.

It is important to alternate the main classes with additional ones: the maximum number of pull-ups to the chest and behind the head for 3 sets. For example, the program for the week:

1. Basic training
2. Pull-ups to the chest
3. Pull-ups for the head
4. Basic
5. Pull-ups to the chest
6. Pull-ups for the head
7. Break

Arnold Schwarzenegger's muscle mass training program

Scheme of pull-ups on the horizontal bar 30 weeks.

These tips will help you perform the exercises correctly, distribute the load and reach certain heights in the art of pulling up:

Squeeze the beam

Grab the beam, squeeze the iron tightly with your hands. So tense necessary muscles and the exercise will be easier to perform.

Pull in your belly

Many athletes arch their back during the exercise, which can cause injury. It is necessary to tighten the abdominal muscles so that the back is straight and firm.

Tighten your gluteal muscles

Squeeze your buttocks, connect your hips, this will improve your balance, and make it easier to lift.

Raise your legs

If you tighten the press, connect the hips, raise the legs slightly forward (pose in the shape of the letter C), then not only the broad muscles will work, but also the muscles of the abdomen. In addition, balance will be maintained.

Move with your whole body

Hello again! Today I decided to lend a helping hand to those who dream of a beautiful and strong body, but does not know where to start, namely, how to learn to pull up on the horizontal bar. Although many regulars may disagree, one single pull-up program can easily replace training cycles for biceps, chest, shoulders and back!

Agree that it is much more effective for a beginner to do one thing basic exercise on the torso with their own weight, rather than three classic ones in the hall with empty neck. Saving both time and money is evident. But let's get down to business and find out how to quickly learn to pull up on the horizontal bar, even if you are a hardened skinny and try not to go out in windy weather.

Note to the reader: successful lesson on the horizontal bar it is important to have a high-quality and functional horizontal bar. In the online hypermarket MEGA-Turnik you can buy an excellent horizontal bar-complex, which will help to make muscles strong and embossed.

First steps in pull-ups

And so, you are full of strength and determination, or on the sports ground. What to do next? How to learn to pull up from scratch on the horizontal bar, if you don’t know how to do it at all? First of all, you will need to develop arm strength, and for this, in any training, Special attention negative phase of the exercise. Let's figure out what it is: when you hang on the horizontal bar and rise up, you make an effort (positive phase), and when you go back down, you just sag on relaxed arms (negative phase). So, if you can’t pull up a single time, or you can, but no more than 2-3 times, then this training method will be your salvation. Try to perform pull-ups as slowly as possible and do it through force, because without fatigue and pain, muscles do not grow.

Preparatory cycle

If you find it difficult to perform even negative phase, or you don’t have a low horizontal bar on the site, there is another way, how to quickly learn to pull up. Let's talk a little about anatomy this exercise. Work when pulled following muscles: forearm, biceps, chest and dorsal muscles. Accordingly, if you do not have enough strength to master regular pull-ups, then you can initially, for at least a week, prepare your muscles for the load. To do this, you should perform, in three to four approaches, as slowly as possible, 6-8 repetitions each (back, chest, triceps), and also (for lack of dumbbells) fill two-liter bottles of water (or pour sand) and perform classic biceps lifts 12-14 reps in 4-5 sets.

Performing these exercises for one to two weeks (training every other day), you will strengthen the entire complex of the muscles of the torso and in your next attack on the horizontal bar, you will definitely be able to complete at least one or two repetitions, which is already enough for training.

Reverse grip

By the way, any more or less experienced turnstile knows that pull-ups with a reverse grip (that is, when the palms look at you) remove most of the load from the back and chest, transferring it to the hands, while the straight (hands look away from you) grip allows reduce hand stress. Use this knowledge to “kill” yourself to the fullest at first. Since it is during the period of the first workouts that the muscles are most sensitive to the development of strength and mass indicators.

Additionally, as an experiment, it is worth trying a "mixed grip" (one hand palm towards you, the other away from you) or change the width of the grip. The wider the grip, the more of the load is transferred to the back.

Warning! In no case do not spread your arms wide with a reverse grip, since ligaments that are not accustomed to such unusual loads can be damaged literally in one or two repetitions, and quite seriously.

How to quickly learn to pull up for those who have mastered 2-4 repetitions

Below I will write for you a training program that I compiled for my friends and, accordingly, tested its performance on them.

This pull-up program has been tested on real people and will be extremely useful for those who want to quickly learn how to pull themselves up almost from scratch. Perform each repetition slowly, if you feel that you can’t rise even once, then change the grip and squeeze 1-2 more repetitions. Remember that the more you do today, the more you can do the day after tomorrow.

So, now you know everything about how to quickly learn how to pull up on the horizontal bar, but desire and will do not always solve the problem. If you want to become stronger, more beautiful, more resilient, then you must not only exercise regularly, but also eat right. Give up soda, chips, fast foods and other plastic food (I'm already silent about and), eat often, 3 to five times a day, but not overeating, but to a state of slight satiety. (Moreover, this diet is suitable for both complete and thin people, as it affects metabolic factors, correcting them.) Try to eat more protein foods: meat, fish, mushrooms, beans, peanut butter and so on. Persistently go to your goal, follow the program, and you will definitely succeed!

SEE ALSO

The pull-up is one of the better ways develop biceps, triceps, chest, back and shoulder muscles. It's very simple and affordable simulator. It can be installed at home. As Amelia Earhart says, "The most effective method to do something is to do it."

Yet in order to reach good results, you need to practice according to proven schedules, 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 up to appearance of a lung sweat.

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. When 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

Technique correct breathing 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 chest press and some exercises.

Breathing technique for pull-ups:

• in 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. Right Action will be done automatically.

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

To attain quick success in pull-ups on the crossbar, 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. Better for beginners 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. Method negative reps is done 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. Should not relax during strength exercises for 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 you to reach fast results for beginners, as it facilitates the 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 go to mixed activities. 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 are not already doing 6 pull-ups per set, you should hang with straight arms after pull-ups. maximum time your possibilities.

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 with great content proteins and carbohydrates and with a minimum of fats:

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

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

Exercise while losing weight cardiovascular system and develop muscle tone. Ideal for swimming, running, fast walk, bike.

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 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.

Almost all people can learn to pull themselves up, naturally, if they do not have serious illnesses that prevent them from doing it. physical exercises. For example, with diseases of the joints and bones, pull-ups are prohibited. It happens that people have a great desire to learn how to pull up, although they each pursue their own goal. Regardless of these goals, Our site will hold a couple of programs that will help you learn this difficult exercise.

If a person has overweight, then it will be very difficult to deal with it. The more this weight, the more difficult. Also, for those who have never worked out and cannot lift their weight, it is difficult to pull up. But in these two problems, one reason is a lack of strength and endurance. Naturally, everyone blames excess weight, but there are people whose weight is 120 kg with a height of 18 cm, and they pull up more than 20 times. Some still take extra weight, so you don’t need to blame the weight for everything, of course, it will be better if you try to get rid of it.

Many people think that in order to pull up, you need to have muscle mass without fat. This is not true, since muscle mass and strength are different concepts. Proof of that skinny guys, which are pulled up 15-30 times without having muscles. There are people who sit on vegetarian diet, eat only vegetables and fruits, but have great power. They can pull themselves up 30-40 times, as well as on one arm, which suggests that the size of the muscles is a secondary, their main quality. The punching power of a boxer who weighs 70 kg is greater than the punching power of a bodybuilder weighing 120 kg, which again proves that it is not the mass that matters, but the strength.

Why you should learn to pull up on horizontal bars

Most guys do for girls because they know that each and every one likes a pumped-up body. Classes on the horizontal bar tighten many different muscle groups, while not harming the joints, which can be injured when exercising with big weights in gym. Almost all girls believe that trained and slender guys look much better than puffy and huge pitching, but it's all individual.

Other advantages of the horizontal bar are wide selection exercises. Many people think that on the crossbar you can only pull yourself up. You can do a lot of exercises on it, but you need good physical preparation.

Start with a direct grip, it is more effective for beginners than the reverse grip, in which the load is shifted to the biceps. There is also a combined grip that combines both grips, that is, one hand looks at you and the other in the other direction, while the torso should be in a position along the horizontal bar.

The direct grip is simply indispensable for people who want to train powerful shoulders and strong back, you will develop lower part biceps, which is quite difficult to pump up with dumbbells. Since a direct grip affects different groups muscles, it is very popular. But you need to combine grips different widths so that all muscle groups develop at once. Do not forget about the width, which shifts the load on the upper and lower muscles back, as well as on the back and middle beams deltoid muscles. If you do your best wide grip, then the load will be on the top latissimus dorsi. But this can be done when you learn all the other grips. Also remember, the longer the movement, the greater the load. It is also worth remembering that do not put too much stress on your body, as you can get injured. Always pull up slowly to maximize the effect and reduce the chance of injury.

There are also pull-up at an angle developing chest and abs. Keep your legs extended. Few people can pull themselves up like that, because they need strong press. You should first pay attention to the press in order to master this type of pull-ups without any problems. But know that in this way you will not pump up the chest, but the muscles will become more expressive.

Exercises that help you learn to pull yourself up on the horizontal bar

Nowadays, there are dozens of programs for training pull-ups, just to learn at least one pull-up or increase the number. Our site will tell only about the most effective and basic exercises that will bring results.

To start warm-up, give this at least 10 minutes, otherwise you may get injured. Exercises that develop statics can be done only after 20 days of training. They are done at the end of classes, when the muscles are warmed up and filled with blood.

Pulldown of the upper block to the chest

it perfect exercise for those who want to get used to the load and master the movement. To get started, do it with minimum weight, about 20 kg to learn. Then you can increase the number of repetitions, and only then add 5-10 kg of weight if you feel that the technique does not suffer. Do this exercise 2 times a week for about 4 sets of 12 reps. Perform the first set with minimal weight to warm up.

Negative Pullups

To do this exercise, you will need a horizontal bar and a stand. You need to stand on the stand and grab the crossbar, then move your legs forward or to the side and lower yourself down. You need to lower yourself very slowly until your arms are fully extended. To master this exercise, do more sets, about six sets of eight reps. After a while, you will be able to do three sets of fifteen reps, which is better than ten sets of five reps. It is advisable to linger at the most difficult points, for example, when you bend your arms 90 degrees, you feel heavy load- stop in this position. Because of these stops muscle strength will increase, and you can easily master the classic pull-up.

On a low bar

This exercise resembles the classic one, for this you will need a horizontal bar that will be up to your chest or slightly lower. Grab it and spread your arms, the body should be at 45-degree angles. Then do pull-ups - fully extend your arms.

On uneven bars

This exercise is much more difficult than all of the above. You will need parallel bars. Grab your palms inward and keep your legs in front of you. The back and arms must be kept as straight as possible. Do a couple of pull-ups to the height of the bars, then hold in the peak position and slowly lower yourself down.

With a partner

With the help of your friend, you can do pull-ups, even if you don’t know how at all. He needs to “pick up” you in the middle of the movement and help you rise to the top, because you cannot do this on your own. However, you will have to strain your muscles with all your might so that they train, otherwise it will not give any result, and your partner is unlikely to lift you up.

On one hand

This exercise is quite difficult and dangerous, you can injure elbow joint so you need to be prepared and careful. This type of pull-up can only be done by those who have already pulled up at least 20 times. Also control the movements so that the ligaments do not get injured. Many people do not believe that this is possible, but there are many videos on the world wide web in which people weighing 100 kg are pulled up on one arm, so with good preparation, everything is possible.

You need to start by mastering the technique, with one hand you hold your wrist, and with the other you hang on the horizontal bar. Then find a comfortable position for the first hand, grab the shoulder or biceps and so on. The farther away from your wrist you are, the more difficult the pull-up is, so after 4-5 pull-ups with your hand on your wrist, you can lower your hand to your forearm. Do not swing or make sudden movements as this may cause injury. To do at least one pull-up, you need to practice for a long time, better couple once a day and already somewhere in a month you will be pulled up at least three times on one arm.

This technique was created by Major marines USA, its main goal: per short span time to maximize the number of pull-ups. The program has the basic principles of training - muscle overload, variety of exercises and regularity. For 2 months regular classes you can increase the number of pull-ups by 20 times.

Shouldn't be used this program for other exercises, because it is designed only for pull-ups. They can be performed different grips, it depends on preference. Remember that the responsibility lies only with you, and if you swing on the bar, it is your fault. The program was designed for those who are willing to put in the effort and put in the time.

• First day.Do 5 sets to failure, rest 1.5 minutes between sets. No need to worry about the number of repetitions, what matters is the quality of execution.
• Second day.Make the so-called "pyramid". This is when the number of repetitions in the approaches gradually increases. When you feel that you have reached your maximum, then take a break of 10-15 seconds between each pull-up.
• Third day.Perform 3 sets with a regular grip, rest 1 minute between them. Then do 3 sets narrow grip, rest 1 minute.
• Fourth day.Do as many sets as you can. Rest between sets 1 minute. Perform pull-ups to the last, until you can not do even once.
• Fifth day.Think about the most difficult day for you! Spend the same day, only doing the exercises not once, but several times. You can practice both in the morning and in the evening.