The scheme for increasing pull-ups on the horizontal bar from scratch. No back pain. Training program from scratch

- basic universal exercise, which allows you to effectively pump the muscles of the back, shoulders, chest, arms, as well as the press in some combinations. All you need is a horizontal bar or a crossbar. And you can do pull-ups at home to keep fit. On the street, sports ground to train endurance, strength, speed. Or go to the gym to gain muscle mass.

Almost everyone is familiar with pull-ups. Remember how back in school you had to pass pull-up standards from year to year. And if you want to learn how to pull up not 5-10 times, but much more? For this there is more than one pull-up program on the horizontal bar, which will increase the number of pull-ups and today we will talk about them.

What are the pull-up programs on the bar?

Now consider some pull-up programs on the horizontal bar more thoroughly.

Pull-Up Program - Weaving

The meaning of this pull-up programs on the horizontal bar quite simple, for the entire workout you need to pull yourself up 100 times. When pulling up, use different grips. On each approach, put your hands at different widths. At the first approach, pull up with a regular grip with the width of the arms that is most comfortable for you. After all, the main task of the first approach is to pull up the maximum number of times. Next, change the width of the grip and pull up any number of approaches until the total is 100 times. You need to rest no more than two minutes between your sets.

Pull-up program on the bar from scratch

If you don’t know how to pull yourself up at all, or just a few times, then this program is right for you. Its essence is negative pull-ups. With such pull-ups, the main task is to perform the exercise as slowly as possible, and not as many times as possible. Negative pull-ups are lowering on the hands down from the top of the regular pull-ups. In order to perform this exercise, you need to put a chair or stool under the horizontal bar. Then stand on it and take the top position on the crossbar. Bend your knees and slowly lower yourself down. Try to stay in this position for a few seconds. The hand position can be of three types, narrow grip, wide grip and shoulder-width grip. It all depends on what kind of pull-ups you want to develop.

• Monday. 5 approaches to the horizontal bar (1-2, 2-7, 3-5, 4-5, 5-7);
• Tuesday. 5 approaches to the horizontal bar (1-3, 2-8, 3-6, 4-6, 5-8);
• Wednesday. 5 approaches to the horizontal bar (1-4, 2-9, 3-6, 4-6, 5-8);
• Thursday. 5 approaches to the horizontal bar (1-5, 2-9, 3-7, 4-7, 5-9);
• Friday. 5 approaches to the horizontal bar (1-5, 2-10, 3-8, 4-8, 5-10);
• Saturday. 5 approaches to the horizontal bar (1-6, 2-10, 3-8, 4-8, 5-12).

Mass pull-up program

If your goal is to increase mass with a pull-up training program, then you should know a few important nuances. You need to pull yourself up on the crossbar quickly, and lower yourself slowly. When lowering, your muscles should be in tension. The number of approaches remains constantly the same. Rest between your sets should last no more than three minutes.

This pull-up training program designed for 15 days, 5 sets daily, on days 6 and 11 you take a break and rest.

What is important to know?

Never do more than one program at the same time. Because the effectiveness of programs is reduced very much. Pick one, stick with it. Otherwise, do not complete any, you will be disappointed and lose interest.

To keep the rest of the muscles in good shape, you can perform other exercises. But only after completing the daily norm of the program. Train three times a week, giving your muscles rest and time to recover.

Pull-ups- one of the most difficult exercises for beginners. Unlike squats or push-ups, not everyone can pull themselves up the first time. Many don't even know where to start.

Pull-ups are suitable for many people: men, women, teenagers and even children. You can do it both at home and, and even on the street.

It is because of the complexity that many training schemes for this exercise have been invented. They depend on the general physical fitness of the beginner and personal skills. Someone will have to start from the very basics, while others will only need to improve the already developed technology. The main thing is to determine your level correctly.

The benefits of training on the horizontal bar

The horizontal bar for everyone is primarily associated with pull-ups. Although this simulator has several uses. Even the smallest children can practice on it, performing the usual hanging with a direct grip.

This exercise relieves the load on the spine and forms the correct posture. Hanging on the horizontal bar is necessary for the prevention and treatment of curvature of the spine.

• Most popular exercise- pull-up strengthens, shoulders and arms. They are loaded by their own body weight when it is lifted. Strengthening the muscular corset of the back helps to maintain an even posture and greater endurance during physical exertion.
• More complex complexes, such as lifts, with a coup, are performed by experienced athletes. They help to actively develop the muscles of the arms and shoulder area, receiving a greater load. Such complexes require not only high power costs, but also high concentration, which contributes to its further improvement.
• In addition to the back and arms, they work on the horizontal bar while doing pull-ups. He strains to increase the effort, thereby forming a beautiful slender.

Where to begin?

How to start pulling up on the horizontal bar:

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How to learn to pull up?

• In order to learn this exercise, you need to choose the most suitable technique for yourself. Exercises should gradually become more difficult as you get used to them. Continuity and systematic training is important. As soon as you manage to pull yourself up for the first time on your own, you must definitely consolidate the acquired skill.
• Along with the exercise, it is important to learn the correct grip, simple hanging on the horizontal bar and precise execution technique.
• At first, it will be difficult to do more than 1-2 lifts at a time. Therefore, after them, you need to continue working on the installed program, complicating it and not stopping trying to raise the case.
• Over time, full-fledged pull-ups will replace simple preparatory exercises, and it remains only to increase the number of exercises and approaches. With the onset of this moment, you need to carefully monitor the execution technique and constantly work it out.

In addition to the simulators, you need to stretch the muscles of the back in order to better feel their work. It is performed before training as a warm-up. During training, approaches to the traction of the block and directly pull-ups with any initial technique should alternate.

The right technique for a beginner from scratch

For beginners, there are several ways to start training:

Blocks

Blocks and reverse pull-ups help to train at the initial stage, when all skills are reduced to zero.

In these exercises, the athlete pushes off from the support and, bending his arms at the elbow to an angle of 45 or 90 degrees, fixes his position on the horizontal bar.

In this position, you need to hold on as long as possible, but not less than 10 seconds in each position.

Reverse pull-ups

The reverse pull-up exercise can be a complete training complex. It consists of a group of different blocks.

Starting position - elbow angle 45 degrees. After hanging in it for a set time, the athlete smoothly unbends his arms to a right angle and again fixes for a while, after which the angle increases to 120 degrees.

When practicing, the forces will gradually increase, and you can, having dropped to the largest bend angle, try to rise, also fixing the blocks. First 90, then at the top point - 45 degrees. The final stage is the transition from short bends to a certain block to a full pull-up without stopping.

Pushing off with one foot from the support

Pushing off with one foot from the support is a less effective way. It is used more as an adjunct to other techniques. You can push to fix the block or start training short lifts up. In this method, a stool or step is used for support, and when exercising in the gym, this can be a Swedish wall.

In the latter case, a conventional medical tourniquet or elastic band is used. At one end it is tied to the crossbar, and at the other end a loop is made under the buttocks.

It adjusts to itself so that the tourniquet is pulled back, but at the same time gives a little support for a push. This method of initial training is suitable for those who already have slightly developed back muscles.

You can go to them from the initial stages with a gradual increase in training. This exercise will be the last one before moving on to pure pull-ups, without any assistance.

When performing any exercises on the horizontal bar, you can not jump off it. This will create a shock load on the knee joints, which will lead to further damage. Incorrect getting to your feet when jumping can result in a dislocation of the knee joint or ankle.

Also, you can not make sharp jerks up, trying to bend your elbows and abruptly throw the body from the top point of the lift. Such actions can damage muscle tissue and ligaments. The most common injuries on the horizontal bar are sprains and tears.

Difficulties for beginners

Beginning athletes face difficulties on the way to properly performing pull-ups.

Their reasons are:

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What muscles are involved in pulling up?

During pull-ups on the horizontal bar, a large number of different muscle groups are involved. They are divided into main and auxiliary.

The main ones include:

• Forearm.
• Trapeze.
• The broadest muscles of the back.

They are responsible for efforts during flexion and extension of the arms, lifting the body and maintaining it in tension.

Accessory muscles:

• Radiation.
• Deltoid.
• Breast.

They do not have a direct impact on the creation of movements performed when pulling up on the horizontal bar. But they, straining, create a rigid frame for the body, which contributes to easier and more precise movements.

Choice of clothes for training

Clothing for training must be comfortable, consisting of natural or special synthetic breathable material. The form should not hinder the athlete's movements, inconveniently ride up or dig into the body, distracting from training. It can be T-shirts or T-shirts, sweatpants, shorts or leggings.

• Girls need to pick up special sports underwear. It properly supports the features of the female figure during training and does not create additional discomfort due to the pleasant material, the absence of hard inserts and protruding seams.
• Shoes must be special sports shoes, chosen exactly in size. The small one will press and deform the leg, interfering with the correct technique for performing exercises. A large one creates a risk of damage to the leg due to poor fixation of the foot.
• Socks must be worn under shoes. They should not be made of unpleasant synthetic material. A properly selected sock wicks moisture well and does not interfere with the ventilation of the foot, preventing the greenhouse effect.

All equipment is selected based on one main rule: the exercise should be as comfortable as possible. Physical activity itself requires full concentration. Therefore, the athlete should not be distracted by irritating factors such as uncomfortable clothing.

Stories from our readers!
“The simulator is very convenient and easy to use, but this is precisely its effectiveness. It comes with instructions with exercises. It was very difficult in the first days of training, but over time the muscles got used to the load.

I have been using the simulator for more than a month, about 20 minutes a day, and I am very pleased with the result. The muscles of the chest and arms were noticeably tightened. Thank you for such a wonderful thing."

Warm up

Particular attention should be paid to the muscles of the arms and back. The entire warm-up should take about 15 minutes. 5 minutes for each block of exercises.

Exercises on simulators for a quick result in pulling up

There is also a special simulator for training pull-ups. It is called gravitron. It is a platform for the location of the athlete and a horizontal bar for which you need to pull yourself up.

A counterweight is attached to the crossbar, which imitates the effort from lifting the body. Being engaged on such a projectile, you can adjust the load, moving to a new level.

In addition, it allows you to consider and understand in more detail the sequence of work of all muscle groups during pull-ups.

• Classes on special simulators will develop muscles and prepare them for pull-ups.
• The best machines for training the upper part of the body are pull-down and rowing machines.
• They load the arms and back, gaining muscle mass and training endurance through long workouts.
• You need to train at the preparatory stage regularly, 2-3 times a week, performing at least three sets of 10-15 repetitions.

Training programs for different levels

Different levels of fitness require individual programs for the development of muscle mass and training in pull-ups. The physical condition depends on several factors. It is influenced by the gender of a person, his age, complexion, lifestyle.

Zero level

For beginners from scratch, it is important not to overdo it and not try to follow the tables offered on the Internet in large quantities. In the first workouts, you need to understand the essence of the exercise and master the correct technique.

• The best way to do this is to use a simulator., but in its absence, you need to rise into the block, starting from the support, and slowly lower, observing the work of the muscles.
• To train lifting, you need to use a tourniquet or the help of a trainer. Such exercises should be performed in several approaches with short rest intervals. 10 repetitions 3 times. These exercises should be given 2 - 3 workouts.
• In the second week of training, attention should be paid to the development of muscles to complete the exercise. To do this, each approach should alternate with the thrust of the upper block. This complex is performed the same 3 times for 10 repetitions.
• As soon as independent lifts begin to turn out without additional support, you need to gradually increase them. The amount of training remains the same. Preparatory exercises are gradually being replaced by ordinary ones.

For men

In the male part of the population, by nature, the muscular frame is more developed and many can initially pull themselves up 1-2 times. If there is not even such a skill, then you need to perform lifting with a push from the support and slow lowering.

For girls

Girls most often have a weak muscle base, and pull-ups are not given to them without difficulty and effort.

For kids

Children do not have sufficient physical fitness to perform such exercises, although they are more dexterous and learn quickly.

For full

• For overweight people, the presence of excess weight will greatly complicate the lifting on the crossbar. Therefore, when compiling a training program, you need to devote the first month to fat-burning workouts and a diet, since without losing weight you cannot achieve a good result.
• As soon as the first weight loss is noticeable, you can gradually add pull-up complexes with. You need to start with 1 set of 10 repetitions, gradually increasing their number. You can start constant independent pull-ups with confident performance of at least 10 lifts.

The horizontal bar training program

For those who have learned to pull themselves up well and many times, special programs are compiled to develop this skill. For this, the goal is set, for example, to pull up 50 times. To begin with, the number of pull-ups you are performing at the moment is determined.

On average, this is 5-10 times. Then the training program will begin with 5-6 lifts. It is calculated by day.

The numbers indicate the number of pull-ups in one approach:

1. First workout: 4, 6, 5, 5, 6. A total of 26 times.
2. Second workout: 4, 7, 5, 6, 7. A total of 29 times.
3. Third workout: 5, 8, 5, 7, 8. A total of 32 times.
4. Fourth workout: 6, 9, 6, 7, 9. A total of 37 times.
5. Fifth workout: 6, 10, 8, 8, 10. 42 times in total.
6. Sixth workout: 8, 12, 8, 10, 12. A total of 50 times.

Rest between sets should be 1-2 minutes, and between workouts 1 day. After the first three workouts, a break of 2 days is taken.

Pull-up table for beginners

Contraindications

Pull-ups are contraindicated in diseases of the musculoskeletal system, such as:

• Arthritis.
• Osteochondrosis.
• Scoliosis.
• Herniated discs.

With such diagnoses, increased physical activity, which is pull-ups on the horizontal bar, is prohibited.

It is possible and necessary to learn how to climb on the crossbar. This exercise will not only increase muscle mass, but also return a beautiful posture. At the same time, its implementation does not require complex sports equipment and additional weight, except for your body. That is why the exercise has earned such a demand.

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

If the standard for a professional athlete is 55 repetitions, then there is a special program, thanks to which you can pull yourself up on the horizontal bar more than 5 times per set. So we act like the successful ones of this world - 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 there are extra pounds, then you will not succeed. That's why stick to a vegetarian diet For starters, daily runs for 15 minutes are suitable. After 6 weeks, you will cover a distance of 7 km, and the excess weight will simply melt away.

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 reasons 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 at the highest point, smoothly return to the starting position.

It takes the same amount of time to go up and down.

In the first week, do half-range pull-ups with leg 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 beam.

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 the maximum number of times. 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.

Test your physical abilities with 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 proceed 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 to a new stage in 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 per week.

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 technique is the rapid growth of muscle mass and development of the athlete due to pull-ups with additional 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. This will tense the 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

Pull-ups are one of the best exercises for strengthening the muscles of the back and shoulder girdle. The strongest athletes perform it thirty or more times, which is the dream of many beginners. How to learn to pull up on the horizontal bar from scratch is the main question that interests them. It is quite possible to master this exercise, the main thing is to spend a little time on it and hone the technique with high quality.

Pulling up is an exercise from the school curriculum, and it is not in vain that it is included in it, as it allows you to assess the level of a person’s physical development. However, many people can't pull up even once. And there's nothing wrong with that - it's never too late to master pull-ups on the horizontal bar from scratch. There are many effective methods for doing this.

Before each session, be sure to do a warm-up. It takes only a little time, but significantly reduces the risk of injuries and sprains, warms up the muscles and prepares them for the upcoming loads.

You can learn how to pull up on the horizontal bar from scratch, and at home, without outside help. Since full pull-ups are only ahead, only the phase of the exercise called the negative phase of the exercise, namely lowering down, will be used.

Behind the crossbar you need to put a chair (stool, platform or any other hill) so that you can easily get up and down on the horizontal bar. Stand on a hill, grab the bar with an overhand grip (palms pointing away from you) with your hands shoulder-width apart. Bend your elbows and keep your chin slightly above the bar. Hang in this position for a couple of seconds. Now smoothly and slowly straighten your arms and, resisting your own weight, lower your body down. Rest for a few seconds, then repeat the exercise. In total, try to do 5-6 approaches with a forward and reverse grip. With a reverse grip, the palms are directed towards you.

This scheme of pull-ups on the horizontal bar from scratch will allow you to learn how to pull yourself up already a week later. If before you could not pull yourself up even once, now you can easily repeat the exercise several times. Try not to stop there. For example, at the beginning of a workout, you can do three sets of full pull-ups as many times as you can, and then go into the negative phase of slowly lowering your weight.

Another variant how to start pulling up on the horizontal bar from scratch assumes that a partner will help you. You need to grab the bar with a direct or reverse grip with your hands shoulder-width apart, hang on it. Bend your legs at the knees and cross them at calf level.

Your a task- try to pull yourself up, the task of your partner is to hold your legs and help you climb up with little effort. In this way, he will take on some of your weight, which will make the exercise easier. Try to descend slowly, avoid jerks and sudden falls.

After a few workouts, you will be able to pull yourself up, without an assistant. These two methods are the most effective for learning barbell pull-ups from scratch. In just a week, you can learn how to do it.

Pull-up program from scratch: increase the number of repetitions

Once you have mastered the initial stage, and learned how to perform at least a few full-fledged pull-ups, you will probably want to increase the number of repetitions and pull up many times. For this, there are methods. A good program for pulling up on the horizontal bar from scratch always involves gradualness and regularity. On average, following all the recommendations, in a month you can increase the number of pull-ups by 5-10 times.

Here is what he advises us program pull-ups from scratch:

• Before you start practicing, take the simplest piece of paper and hold it between your knees. Your task during the exercise is not to drop the sheet. This technique allows you to improve the quality and effectiveness of training and perfectly helps to gradually increase the number of repetitions.
• Beginners are not recommended to use weights, but if you already know how to pull up well, you can increase the load in this way. Special vests, belts, barbell pancakes, as well as an ordinary backpack filled with something heavy can be used as weighting. But do not chase the scales, remember that the right technique is above all.
• A good way to increase the number of pull-ups is the technique of frequent sets. It involves performing a large number of sets of exercises with minimal repetitions. Thus, you need to approach the horizontal bar about five times a day, and for each of them do 5-7 pull-ups. Thus, you can evenly distribute the load, not get tired, and gradually increase it.
• Another method is the so-called ladder method. With a stepped load distribution, we need to perform a large number of approaches, making frequent pauses. Do a few pull-ups, then rest for 30-40 seconds and continue working again. In one workout, try to do about seven approaches.

Thus, pull-ups on the horizontal bar, the program from scratch which is given to many quite simply, can be mastered by everyone. Gradually, you can bring their number to 30 or more. The main thing is to practice regularly. The ideal option is to increase the number of repetitions in each approach by 1-2 times every next week. Following this path, after 6-7 weeks you will be able to perform 30 repetitions of this exercise, even if you had little idea what a horizontal bar was before.

Pull-up techniques

If you have already figured out the execution technique, then you can diversify the program for pulling up on the horizontal bar from scratch with various options for this exercise. There are the following techniques:

• Pull-ups with a wide grip. When performing this type of pull-up, the arms are located approximately shoulder-width apart, the elbows are lowered, and the body leans forward a little. Performing lifts, fix the torso in a flat horizontal position. A wide grip allows you to work out the latissimus dorsi. Close-grip pull-ups work the biceps to a greater extent.
• Pull-up with the upper grip. Recommended for beginners, as it harmoniously works out the main muscle groups of the back of the arms, chest. When performing, the hands are shoulder-width apart, the legs are bent at the knees. The fixed lifting point will be touching the crossbar with the pectoral muscles, then you can go down, relaxing and straightening your arms.
• Reverse pull-up. Also a good technique for beginners, in which you need to take on the crossbar, placing your hands in front of the body at a fairly close distance from each other. Pull yourself up until the chest touches the horizontal bar.
• One arm pull up. This is a rather difficult exercise that only those who have mastered other types of pull-ups and have strong enough arms can do. It is worth starting to perform it by placing your free hand on the wrist, which is located on the horizontal bar. Then the free hand should be gradually moved up - to the forearm, biceps, and then the shoulder. It is very important to stick to the sequence, to do everything carefully and smoothly.

Pulling up on the horizontal bar: features of correct execution

Like any other exercise, pulling up, if certain rules are not followed, can cause serious injury. To avoid unpleasant consequences, adhere to the following recommendations:

• Always warm up before exercising.
• Avoid too sharp and fast movements. Do the exercise smoothly and slowly, feeling how the muscles work.
• If the horizontal bar is high for you, you do not need to jump on it - use a chair, stand or other hill.
• Make a training schedule for yourself and try to stick to it. Let yourself rest so that your muscles have time to recover.

An important point in mastering the pull-up technique is proper breathing. Beginners often sin by delaying it, which provokes rapid fatigue and slowdown in results, since the muscles do not receive enough oxygen, and the body gets tired faster.

In most exercises, the main effort is done on the exhale, and relaxation on the inhale. When pulling up, follow this breathing pattern:

• When you reach the bottom of the movement, take a deep breath.
• Hold your breath and pull yourself up so that your chin is above the bar.
• Returning to the starting position, exhale.

Over time, you will have more strength and experience, and you will be able to inhale without holding your breath. Everything comes with experience, and soon you will automatically breathe correctly while doing pull-ups, which will greatly facilitate the exercise.

In general, pull-ups are a great exercise. to work out muscles which can be easily mastered at home. Even if you've never done pull-ups, a proper barbell pull-up training program from scratch will allow you to learn how to do it as many times as you want. You can alternate different types of pull-ups to make your workout more interesting and productive. The main thing is not to be lazy and practice systematically and, of course, take care of the correct technique.

Pull-ups from scratch on video

Doing thirty or even 50 pull-ups is the dream of many ladies and men who are addicted to doing exercises on the horizontal bar. They are trying to increase the numbers month after month. Achieving such a high bar will not be easy, but real. An effective program will help you with this. Let's look at it in more detail.

We achieve results

Pull-ups are a good core exercise. Different muscles work depending on the grip. Achieving results 50 or 100 times is real. In this case, this is a pull-up with a neutral or parallel grip.

Thanks to the method of training on the horizontal bar, based on the book of the author B. Stewart called "50 pull-ups in 7 weeks." It gives a good effect. It should be noted that for beautiful forms, 20 pull-ups with a weighting agent are enough, but for those who strive to achieve exactly good performance in terms of the number of times, you need to follow the methodology.

The 50 pull-ups program is aimed at gradual different types of grips. Let's look at the execution technique.

Types of grips when pulling up

In general, the pull-up technique is identical, but the group of muscles being worked out depends on the type of grip chosen. Let's look at each of them.

• distance between arms: medium, narrow or wide;
• way of gripping the crossbar: direct, reverse and neutral.

narrow grip

With a narrow grip, the hands are located at a distance less than the width of the athlete's shoulders. This exercise pumps the muscles of the biceps and forearm. The closer the hands are to each other, the greater the load.

Any athlete can pump biceps with a kettlebell, the main rule is not to overdo it with the chosen weight. It is desirable to carry out the first workouts with a minimum weight of weights of 8 kg, gradually increasing the load.

Medium grip

With a medium grip, the distance is equal to the width of the shoulders. It is the most optimal, since the load distribution is even. At the same time, the muscles of the arms, as well as the shoulders and back, work.

Exercise - pulling up with an average grip. The most common exercise among athletes. Hands strictly shoulder width apart

Wide grip

With a wide grip, the distance is greater than the width of the shoulders. The back muscles are well developed.

Advice! To increase the load, the hands are placed as wide as possible and the thumb should not cover the crossbar.

Direct grip

This is a grip when the palms of the hands are turned away from the face. It also has names: pronated or upper.

Overhand pull-ups are a great multi-muscle exercise. With an average and at the same time direct grip, the load is uniform

Reverse grip

This grip is done from below with the palms facing the lifter's face. Another name for it is supinated. The athlete's body is parallel to the crossbar.

Neutral grip

You need to stand perpendicular to the crossbar and grab it with both hands. You need to pull yourself up to the level of the chin, taking your head a little to the side. Some horizontal bars, in addition to the crossbar, have additional handles arranged in parallel. This will also be a neutral grip.

Program workouts

Everyone is included in the 50 Pullups in Seven Weeks workout. Its scheme is not so complicated, and pictures will help to understand it, which shows a table for each of the weeks.

Initially, you need to do a warm-up. A professional does not even need to talk about this, but beginners need to remember this rule, like twice two. Warming up allows you to tone the muscles and prepare them for stress. You can make inclinations, rotate your arms, make circular movements with your shoulders, the “mill” exercise would be a good option.

After the warm-up comes the main workout. At the first stage, you can ask for help, which is to push you up a little.

Important! You should strive for exactly the amount that the table contains, developed according to the program. If it is not possible to fulfill the required amount, then it should not be considered that the technique is not effective.

After completing a workout, you should always stretch. Muscles need rest after a shake.

It is important to always follow the execution technique:

• at the top point, you should always touch the crossbar with your chin;
• when lowering down, the arms should be fully straightened;
• the breathing process should be controlled: inhalation and exhalation should be at the top point.

Before starting work on the program, you need to do a test and start from it. The minimum number of pull-ups with each grip should be 5.

Week 1

The program provides for the alternation of the load on different muscle groups and develops a clear tactic to achieve the goal. The calculation goes to training 3 days a week.

Week 2

Gradually, the number increases and on the last day it reaches 29. The athlete still needs to follow the execution technique.

Important! It should be noted that the rest between sets has increased to 90 seconds, unlike the first week.

To pump up your arms, it is not at all necessary to run to the gym. The horizontal bar is a universal device with which you can shape your body. You can pump up the biceps on the horizontal bar with the help of pull-ups of the reverse grip.

Week 3

This week in the last number of pull-ups exceeds 30 times. Already worthy, but the goal is 50. We should continue in the same spirit.

Important! Be sure to pay attention to the fact that pull-ups with a wide grip have been added.

Week 4

The number of pull-ups is on the rise. The maximum number of times in one approach this week will be 38.

Advice! The second, third or other approaches can be done only when you are completely ready. Muscles should not be overstressed.

Week 5

The total number of pull-ups with different grips has already exceeded 40.

Important! It should be noted that this week wide grip pull-ups are not included in the program, and also on the last day there are not 5 exercises, but 4.

Week 6

Important! On the third day of this week, there are only three exercises. But the rest of the days are very intense and the number of pull-ups in them already exceeds fifty times.

Week 7

Seventh week and the result is already 60 times.

Now the athlete is ready to move to a new level and to the program - "100 pull-ups in 6 weeks." It is built on a similar principle. Having set this goal, you need to strive for it and the result will be achieved. The 100 pullup program is certainly not suitable for a beginner, but for those who have worked on the 50 pullups in 7 weeks training, it is a real challenge.

50 or even 100 pull-ups are achievable goals. The main thing is the right approach, striving, consistency. These programs really work and there are real examples of this.