On the Internet, you can find many articles on how to learn to pull up on the horizontal bar and how to increase the number of pull-ups. How is this article different from them? The fact that it describes effective ways to solve problems in various situations. Moreover, most of them were hardly known to you before.

Situation 1: You can't pull up even once

First, if you have a lot of excess weight. You most likely won't be able to complete even one rep in pull-ups on the horizontal bar. Even if you are generally quite strong. Therefore, start monitoring your diet to get rid of at least some excess weight.

If the thing is that the muscles of your upper body are not so strong, start regularly pulling the upper block to the chest to strengthen the lats. You can also do slow negative reps in pull-ups:
grab the bar with your hands slightly wider than your shoulders;
jump up so that your chin is above the bar;
tighten your muscles to stay in the top position, and lower yourself down as slowly as possible.

Do several sets of 3-5 negatives each. After a while, your muscles will be strong enough so that you can do your first pull-up.

Situation 2: You can't pull up more than 5 times

When you can already pull up on the horizontal bar several times, it can be not so easy to increase the number of repetitions. After all, every time you pull yourself up to the limit of your capabilities.

If you want to improve your strength in, say, the barbell squat, then it's foolish to try to do it by squatting with maximum weight every workout. That way you won't get stronger. You're just overtraining.

The same applies to increasing strength in pull-ups. You need to pull up often, but it's worth stopping a couple of reps before failure. For this, of course, it is better to have a pull-up bar at home.

In sum, do 5 sets of pull-ups in a day, none of them going to failure. Change the type of grip often ( wider than shoulder width, shoulder width apart, fingers above or below, parallel), as a result of which the exercise will affect the back muscles in different ways.

Thus, in a few weeks you will get stronger enough that you can pull up up to 10 times.

Situation 3: You can't pull up more than 10 times

Most people get stuck at 10-15 pull-ups and sometimes can't get past that milestone for a whole year. Yes, they get wider in the back and seem to be stronger, but there is no way they can go beyond their limit more than 1-2 repetitions. Well, it's time to get creative.

Method "1/2+1"
Suppose you can pull up no more than 10 times. In the first week, you do a workout where you do 4 sets of 5 reps with your body weight. The next week you do 4 sets of 6 reps with your body weight. In the third week, you again perform 4x5, but this time you hang an additional burden from your belt - 2.5 kg. Fourth week - 4x6 with 2.5 kg. Fifth week - 4x5, but with an additional weight of 5 kg. Sixth week - 4x6 with 5 kg.

Continue to train according to this scheme, increasing the weight of additional weights every 2 weeks - 7.5 kg, 10 kg. After lifting 10kg 4x5 one week and 4x6 the next, take a week off and then try to pull yourself up to max reps with your body weight. In some cases, when using this method, the number of pull-ups increases by 50% .

Wave cycling load.
Do a set of 6 reps with additional weights. Not with a maximum weight that you can only pull up with 6 times, but with a weight that will feel quite heavy. Then increase the weight and do a heavy one rep set. The third approach is again 6 reps, but with a little more weight than the first time. The fourth approach is 1 rep, not with the maximum weight, but with close to it. Rest between sets until you feel you can complete the required number of reps with the desired weight.

Fifth approach - it's time to break records! Perform this set with your body weight for the maximum number of repetitions. If your max is 10 pull-ups, chances are you can do 1-2 more reps. The fact is that your nervous system is in a state of high excitement as a result of performing previous sets with heavy additional weight. And the weight of your body will now seem lighter to you.

Each week, try to do more pull-ups in this final set. Using this method, it is quite possible to increase the number of repetitions by 5 in 1 month.

Dynamic force method.
Everything is simple. Do 8 sets of 3 reps with your body weight, but do each pull-up as fast as you can. Rest one minute between sets. Next week, try hanging an additional weight from your belt - 1.25 kg. In the third week - do the same, but with 2.5 kg. Continue in the same spirit until you reach 5 kg.

Most importantly, keep your rep speed high. The extra weight shouldn't make you slow down. From time to time, you can add another set or another repetition (9x3 or 8x4). But again, you don’t need to increase the number of repetitions so much that the last 1-2 become slower and more sloppy. Your technique for performing the exercise must be perfect.

An increase in the number of pull-ups (on average, +3) using this method is expected in six weeks or so.

Don't forget to leave a comment about your progress!

How to learn to pull up

Pull-ups are one of the basic exercises that builds a massive back and big arms. There are many variations of pull-ups: wide grip, to the chest, with weight and even on one arm. But it all starts with your first regular pull-up. And until you could master it, various pull-up programs for the number of repetitions will not be available to you. Today you will learn a simple algorithm on how to quickly learn to pull up from scratch and what you need for this.

This article will also help those who already know how to pull up a little, but want to increase their pull-ups.

Two Reasons Why You Can't Pull Up

• Reason #1. You are too big. Maybe you're overweight, or maybe you're a heavyweight powerlifting champion. The physics is simple. In pull-ups, body weight is an additional burden for the muscles that are involved in pulling up. And the more this weight, the stronger they must be in order to lift your body to the crossbar. Work on your diet, lose those extra pounds, and you might be able to master your first pull-ups without additional training.
• Reason number 2. You are too weak. In this case, you will not come even a centimeter closer to the treasured bar of the horizontal bar. You need a training program for pull-ups. You have to get stronger in the assistance exercises, increase the mass and strength of the working muscles before climbing the bar. Likewise, if you want to deadlift a 500kg barbell, it's pointless to put that weight on and try to lift it off the floor. You need to lighten the exercises to your current capabilities and train to improve these capabilities.

What muscles are involved in pull-ups

Pull-ups are a multi-joint exercise in which a whole group of muscles of the shoulder girdle is involved in the work. You must know them in order to understand what to train and which exercises are best to use.

Core muscles

• broadest
• Biceps
• round muscle
• Brachialis
• Brachioradialis

Accessory muscles

• deltoid
• Triceps
• Thoracic
• Rhomboid
• Trapezoidal

Muscles when pulling up

How to increase pull-ups or pull up for the first time. Exercises

As I wrote above, it makes no sense to twitch on the horizontal bar if you still do not have enough strength to pull yourself up at least once. You need to moderate your ego, go down a notch and work on the muscles involved in pull-ups. Below I have prepared a list of three basic exercises that you should focus on if you can’t pull up.

Exercise number 1. Horizontal bar row or low pull-ups

Absolutely anyone can perform this exercise, because the complexity of the exercise is easy to pick up under your own strength. Maximum intensity in horizontal pulls is achieved when the body is horizontal to the floor. The most trained athletes can perform "deficient" pull-ups, that is, when the legs are elevated, above shoulder level.

Low Pullups

Your task is to gradually come to this low position. But it's worth starting from a more vertical starting position. Do 4-5 sets of 12-15 reps per workout, getting into a position where you can take this set to failure without breaking it. Rest between sets 1.5-2 minutes. From workout to workout, move your feet forward a couple of centimeters. This will be your progression of loads to become stronger.

Exercise number 2. Negative pull-ups

Reverse grip pull-ups are easier than classic pull-ups. Therefore, at first it is logical to concentrate on this particular technique.

Negative reps are a training technique that uses one of the properties of muscle contraction. It is easier for our muscles to go down (eccentric phase of the movement) than to go up (concentric phase) in pull-ups. You can use this trick in the following way.

Use a raised platform or step to get into the top pull-up position. Then make the most slow lowering down, resisting the gravity of the weight of the body. Aim to put the lowering down in 3-5 seconds. Then repeat the sequence again. Do 5-7 sets of 3-5 negative reps. Calculate the total time under load in seconds and try to increase it.

Exercise number 3. Lightweight pull-ups

In this exercise, you have the opportunity to do the first strict pull-ups. The light pull-up technique is identical to the strict pull-up technique with one exception. Feet are on the floor and you "unload" the weight of the body, which needs to be pulled up to the crossbar. Do 4-5 sets of this exercise to failure every workout. Strive to increase the sum of all repetitions. When you can do 10-12 reps per set, you're ready for your first pull-up!

Proper pull-up technique

Strict pull-ups have certain standards. Remember: technique is not designed to complicate the movement. Specific accents help to optimally use the strength of the muscles and at the same time fulfill all the control points laid down in this technique. Mistakes can lead to injury. And cheating will make it easier to perform movements, but in this case, your pull-ups will not be called “clean”.

In the case of pull-ups, the bar is the fulcrum for exerting effort. If you hang on your fingers, the contact with the support is weak. It's like squatting on toes or confidently resting your entire foot on the floor. Practice a deep hanging grip on the bar for a while. Make sure that the bones of your fingers look at the ceiling.

B. "Active" shoulders

Each repetition should be started from the correct starting position. Bring your shoulder blades together and lower them down. Push your chest back a little. You are now ready for the dynamic pull-up phase.

C. Socks are stretched, the body is tense

By bending your legs, you “turn off” the core muscles from work. Try to stretch your legs, bring them together and strain. Tighten your abs and buttocks. A rigid body is easier to lift than a relaxed one. Stabilizer muscles play an important role in pulling up. We will talk about this below.

You don't have to lift your chin to cross the bar line. Strive to touch the horizontal bar with your upper chest. This will be the cleanest pull-up performance.

E. Full extension of the elbow joint

The repetition ends when you fully extend the elbow joint, but don't forget about the "active" shoulders. You must return to this position to begin the next rep.

F. Smooth movement without jerks and kipping

A strict pull-up is strict because we are doing a power movement without twitching our legs. And the keeping style is better to use in crossfit complexes when you are already pulling up more than five repetitions. Your primary goal is to get stronger, the kiping technique is designed to develop endurance in CrossFit.

You can find out what kipping pull-ups are and when it is better to use them in my video:

How often to train pull-ups. Pull up workout every day

Your result in the complex of exercises from this article is built on the principle of hypertrophy.

Muscle hypertrophy is the increase in muscle fiber size from strength training. Obviously, the bigger the muscle, the stronger it is. Training causes fatigue and stress, altering the biochemical balance within the muscle. This state starts the regeneration process after the end of the workout. For its optimal flow, rest of the working muscle is required.

Remember, growth does not occur during the training itself, otherwise the one who trains more would always win. In fact, if you interfere with the recovery process, you can get into a state of overtraining and not achieve your goal.

The recovery process takes from 48 hours to 10 days. That is, after at least 48 hours, the loaded muscle is ready to receive a new portion of stress in order to continue growing. Usually, the less muscle and stress, the faster recovery will take place, and vice versa.

Hence the conclusion, if you train hard and do a volumetric power pull-up program, you need to repeat it no more than three times a week. On rest days, you can work on other muscles, outdoor activities, running or cycling.

Train your core to learn how to pull up faster

Core training should become a mandatory part of the pull-up program. By strengthening your midline muscles and learning how to control them, you will gain more control over your body. A tight, collected body makes it easier for the lats and biceps to work in pull-ups.

To do this, add only two exercises to your workout and gradually progress in them.

Exercises for the core number 1. Raise knees to chest

This is a dynamic exercise that will strengthen your grip and pump your abs at the same time. While lifting, follow the technique: deep grip, active shoulders, tight socks. Avoid swinging your body, lower your legs slowly and under control.

Exercise for number 2. Gymnastic plank

Pay attention to the setting of the toe on the ground. We rest on the floor with the outer part of the toes. The main focus is on the position of the back. Stretch your shoulder blades up, reducing the press as much as possible. Use your hands to actively push the ground away from you.

Combine these exercises into a superset:

• A. approach to failure of exercise No. 1;
• Rest 0:30 seconds;
• B. approach to failure of exercise No. 2;
• Rest 2:00 minutes.

Repeat 3-5 of these supersets at the end of each pull-up workout.

Many do not like pull-ups because they do not know how to do them. But in sports there is a simple law: when you start practicing something, sooner or later you will succeed. In the case of pull-ups, this works 100%. Now you have a set of exercises that will lead you to the first pull-ups. It may take more than two weeks. It is important that you stay focused on your goal and exercise regularly.

The crossbar is one of the simplest and most affordable simulators. There are horizontal bars on sports grounds and stadiums where you do not have to pay for the right to play sports. The crossbar is easy to install in your own apartment, and train the body at any convenient time. The main snag that all beginner athletes face is how to learn to pull up.

Stage one: habituation

The training uniform should be supplemented with special gloves that will protect hands from blisters and injuries, and prevent palms from slipping on the iron surface of the pipe. It is advised to come daily to the horizontal bar to hang on it if you cannot raise your body at least a centimeter. Muscles cannot be relaxed, they must be in constant tension. This contributes to their development and strengthening.

1. It is more convenient for some to start with a direct grip, for others - with a reverse variety. It does not play a special role at the initial stage.
2. Grasp the pipe tightly with your hands, try to fix your palms so that they do not slip off during training.
3. Pull the body to the maximum height and hang. The muscles of the forearm and shoulder section, as well as the back, should tense up.
4. It is advisable to stretch the joints before the horizontal bar, and pay special attention to the wrists to reduce the likelihood of sprains.
5. Keep your feet above the ground, they should hang in the air, not in contact with a hard surface. It is possible to raise and lower the lower limbs while hanging in order to develop the abdominal press.

Beginners are advised to refrain from excessive exercise in the first weeks. Increase the duration and intensity of training gradually so as not to deplete the body. Some after the third or fourth hang try to pull themselves up with swinging. The technique makes it easier, but you can’t get used to this method, otherwise it will be difficult to relearn how to lift your own body with the help of muscles, without inertia.

Stage Two: Negative Reps

You will need a chair or other support. The second option is to find a low horizontal bar on the playground. The body should be shown which muscle groups should be involved at the highest point. The method of negative repetitions was recognized as effective.

1. Push off from the ground or chair, and pull up so that the chin rises above the bar. Lock in this position for a few seconds.
2. Exhaling, slowly lower down. The load should fall on the arms and back with the press. You can’t fall down sharply, otherwise there will be no effect from negative repetitions.
3. Do about 5 pull-ups. It will take 3-4 sets with three-minute breaks, which the muscles need to rest.

A pleasant pulling pain will appear in the hands if the exercise was done correctly. The body will need a two-day break to recover from intense exercise. Resting for more than 3 days resets all achievements, and you will have to achieve results again.

Stage 3: Help a friend

You can learn to pull yourself up in splendid isolation, or invite a friend to participate in the training, who also dreamed of a slender body for a long time. The partner will insure, and will help accelerate muscle development.

1. You should hang on the horizontal bar, firmly grasping the crossbar. Hands with abs and back are tense.
2. The partner should come up from behind, and, grabbing the legs of the partner hanging on the horizontal bar, push him up.
3. You can not rely only on the assistant who stands below. Then he will train, and the second person will turn into only living sports equipment.
4. A comrade gives a push that must be used to advantage. Try your best to reach the chin to the desired point, and fix the body at the peak until a slight trembling in the hands.
5. Do not fall, but smoothly lower, feeling how the biceps, back, triceps and abs work.

The partner does not have to hug the legs. He can attach himself to the side, and put his hands under his knees or feet, so that the pulling person has something to rest against.

Stage 4: Half amplitude

Friends prefer to sit on the couch and get fat? You will have to limit yourself to a stable chair or bench, which is installed under the horizontal bar. The head of a novice athlete should be level with the crossbar or slightly lower. Jump up and pull yourself up so that your elbows are bent at a right angle. From this position, try to raise the body so that the chin is above the crossbar. If you can’t move, it is recommended to freeze with half-bent arms for 30 or more seconds.

Stage 5: Insurance

Newcomers to the gym can use special machines that support the body, reducing its weight. It becomes easier to pull up, so the results appear faster. The device is more often used by girls, but men should not refuse such help either.

An alternative for people exercising outdoors or at home is a wide elastic band that will not tear during training. A long expander will do. The support is fixed on the crossbar to form a large loop. The athlete climbs inside, and threads the elastic under the buttocks or feet, if the length of the inventory allows. The elastic belay will push up slightly, so pulling up will be easier.

Special fixture

In some situations, negative repetitions, the help of a partner and an expander are powerless. The muscles are so weak and underdeveloped that they cannot lift their own body weight. The situation will be corrected by a low horizontal bar.

The crossbar is placed at a height of 70–90 cm above the floor, depending on the height of the person involved. The horizontal bar should reach the beginner to the waist, heel supports will come in handy so that the legs do not slip during pull-ups.

• Recommend a wide straight grip, when the back of the hand is turned to the face.
• Shoulders are parallel to the bar, or slightly projecting forward.
• The legs with the back should be straight, the press should be strained. Heels firmly rest on the floor.
• Pull up on the exhale, slowly rising to the crossbar, and lowering without sharp jerks.
• The body remains straight, like a stick, and does not squirm with every movement.
• Minimum 3 repetitions. 2 to 5 sets with short breaks.

Beginners who find it difficult to lift with a straight grip are allowed to try the reverse variation. In this position, the wrists should be turned to the face.

Important: Some beginners who are just starting to master the intricacies of pull-ups try to reach the desired point with their chin. You can not protrude the lower jaw or pull up the face. The arms and back should work, not the neck muscles.

First successes

Persistence coupled with regular training is the guarantor of amazing results. When the number of pull-ups reaches from 3 to 5 in one approach, a beginner, inspired by success, will try to multiply his own achievements, and will make a mistake.

A person who is able to lift his own body 7-8 times without a break should stop for a while at the achieved result. No negative reps, and the number of approaches increases from 3 to 5.

Is pulling up 15 reps easier than tying your shoelaces? Experienced athletes give a standing ovation, because the results are worthy of praise. It's time to work on the weights. Hang a dumbbell pancake from your belt, stuff your backpack with books, and hang it on your shoulders, attach dumbbells to your legs. There are a lot of ways to develop muscles and endurance, so here a person chooses the most convenient one.

You should try different grips: straight with reverse and combined. Each position of the hands involves certain muscles, therefore, for the full development of the whole body, it is recommended not to be limited to only one variety.

An obstacle to be overcome

What prevents a beginner from quickly learning to pull up? Underdeveloped muscles and excess weight. The first problem is solved with the help of additional exercises, and the second - with diets or drying.

We lose weight correctly
The fat layer imposes a limit on the number of pull-ups, so you should gradually get rid of it. Starvation is not the best solution, because then the body will not have the energy for intensive training. The best option is a balanced diet, which has a lot of carbohydrates and proteins for building muscle mass, and no fats. A properly composed menu will force the body to expend subcutaneous reserves, so it is advised to focus on:

• chicken breast, turkey or beef;
• low-calorie cottage cheese;
• dietary dairy products;
• sea ​​fish;
• eggs.

In addition to the refusal of harmful products, athletes who are prone to fullness should exclude:

• bananas;
• sweet fruits;
• sugar and dishes in which it is present.

During the period of active weight loss, it is advised to refrain from pull-ups, and pay attention to exercises that help strengthen the cardiovascular system and increase muscle tone. Jogging will do, you can sign up for a pool or ride a bike daily.

Auxiliary loads
Do negative reps seem difficult? Is it hard to go down without sharp jerks? It is necessary to develop the pectoral muscles, trapezium and triceps. One option is push-ups. Do this exercise daily, gradually increasing the number of repetitions to 50.

You can not do without a subscriber to the gym, where there is a simulator for upper traction. It is useful to develop the biceps using dumbbells or a barbell, as well as train the press.

You can start pull-ups from the uneven bars, because it is easier to lift your own weight by straightening your bent arms, and not vice versa. The legs during such a workout should be straight, perpendicular to the press.

One arm pull up technique

Aerobatics among athletes who conquered the horizontal bar is pulling up on one arm. Experienced professionals with well-developed bodies should master this variety. The free hand at the initial stage holds the second limb by the wrist to reduce the load. Having improved your skills, you can move your palm to your forearm, and then to your chest.

Important: When performing pull-ups on one arm, you should avoid sudden movements, be extremely careful, and stop the exercise if even a little pain appears.

The horizontal bar is suitable for girls and men, because it strengthens the body, makes it beautiful and slim. Learning how to pull up is not easy, especially for people with minimal physical fitness, but it’s all the more pleasant to succeed. You need to move towards your goal gradually, without overloading the body, and not forgetting that the muscles need not only a regular load, but also a good rest for recovery.

Video: how to learn to pull up on the horizontal bar from scratch

Is it possible to learn to pull up on the horizontal bar yourself? This question comes up after...

Is it possible to learn to pull up on the horizontal bar yourself? This question will arise after you decide to train your body. Because pull-ups have been known to everyone since school physical education classes, and the ability to do it more than 10 times has always been a sign of good physical shape. But how to learn to pull yourself up on the horizontal bar on your own and can it be done with zero training?

To pull up even a couple of times, you need to have trained muscles of the back, arms and abs, so it may not work out from scratch. Therefore, some muscle groups will have to be pumped up first, for example, the shoulder girdle with push-ups from the floor. Pulling up on the horizontal bar can be considered a test for the correspondence of muscle development to body weight. Indeed, in this case, the main burden is your own body.

The uniqueness of such a simple projectile as a horizontal bar is in its versatility. Depending on the technique and the width of the crossbar with your hands, you can vary the load on certain muscle groups. These can be back muscles, abs, biceps and triceps. As training increases, you can increase the number of repetitions and sets, connect weight work and start pulling up on one arm. But the main thing in training is consistency and consistency. Do not drop them, otherwise the muscle fitness will return to its original level.

Why doesn't it work right away?

It’s safe to say that if you can’t do pull-ups, then you can’t do push-ups either. Why do we remember push-ups? Because push-ups can be seen as a preliminary preparation for pull-ups.

And the reasons for the failures here are identical:

• General lack of training, that is, poor physical shape. If the muscles are weak, then it will be difficult to start pulling up from scratch. Before or at the same time, attention should be paid to the preparation of the whole body, including auxiliary muscles, in order to develop strength and endurance.
• Excess weight. Lifting your own weight is a big load on the muscles, even if they are developed. Therefore, it is necessary to maintain an optimal balance between fitness and body weight. Try to get rid of belly fat as quickly as possible.
• Equipment not supplied. As with any physical training, in this case, careful observance of the exercise technique is necessary to avoid injuries, uneven and excessive loads.

The mode and diet are very important for strengthening muscles, so be sure to include fish, lean meat and dairy products in the menu. Dried fruits - dried apricots, raisins, and freshly squeezed juices - will quickly restore strength after training.

Based on the experience of training, the basic rules for performing pull-ups have been developed:

• the grip should be strong, with all your strength,
• the body must be vertical, without swaying,
• the top point of the chin is above the bar,
• try to pull your weight with your back muscles, not your arms,
• pull-ups and lowering are carried out smoothly and without haste,

breathing is even: lifting - exhaling, lowering - inhaling.

When performing a wide grip behind the head, you can not bend in the back and rise in jerks.

Contraindications

Like any physical activity, exercises on the horizontal bar have contraindications. This:

• scoliosis of the 2nd degree and above,
• hernias and spinal injuries,
• some types of osteochondrosis, especially of the cervical region.

These diseases are not grounds for a categorical ban, but be sure to consult your doctor.

Pull-up techniques

To understand how to learn how to pull up on the horizontal bar from scratch, you need to know the differences in techniques that are determined by different grips. Most often it is a direct grip. As training is mastered reverse and combined. In the latter, one hand is located with a direct grip, the other with a reverse grip.

With a direct grip, the main load falls on the muscles of the back and shoulder girdle, with the reverse grip, on the biceps. Therefore, use a straight line if you want to build a powerful neck and a wide back with expressive lower biceps.

The fitness of certain muscle groups is also determined by the width of the grip. A wide grip loads the back muscles, but the wider it is, the less amplitude. In this technique, pull-ups are done smoothly, without fully extending the arms, due to the wide muscles of the back. Fix the upper lifting point with the contact of the chest with the crossbar.

If you have already trained enough and 10 pull-ups are easy for you, you can complicate the technique using weights to progress. It can be a belt with a load or a backpack.

First steps

The attractiveness of the crossbar is that you can install it yourself in the doorway of the house and not go to the gym. And the first uncertain and ineffective steps to take without witnesses.

So, if you can’t pull yourself up even once, you can start with the famous technique called “negative repetitions”. You need to stand on a raised platform, grab the crossbar, pull your chin up. That is, imitate the correct position of the hands "grip in front" and the chin. From this position, start slowly, with resistance, lower to the hang. Linger at the points where you feel the maximum tension in the muscles that should be tensed as much as possible. The next day, you should feel crepitus. Do 5 repetitions of three sets on the first day, 7 repetitions of three sets on the second day. Repeat the exercises until you can pull yourself up at least once on one of the days.

It is very good to train with a partner. This is especially useful for girls when someone supports and helps to pull themselves up on the bar from behind.

But this does not mean that he should lift you with all his strength, and you can not strain. A partner in this case is your insurance against a breakdown and sprain, and you need to strain your muscles at full strength.

To quickly build up fitness, you will be helped by such auxiliary exercises as:

• Push-ups from the floor, strengthening the muscles of the arms and shoulder girdle, as well as the abdominals and back. All of them will work and help you when pulling up.
• With dumbbells and with a barbell - exercises for developing the strength of the biceps. It is necessary to smoothly lift the load to the shoulders from a standing position, bending your arms with your palms facing you.

Suddenly, your hands may fail you, not your biceps. In this case, a carpal expander should become your constant companion.

Knowing how to learn how to pull up on the horizontal bar from scratch is not enough. It is necessary to engage systematically, 2-3 times a week, gradually increasing the load. The slower and smoother you do the exercises, the more effective your workouts will be.

The peculiarity of training on the horizontal bar is that with a different number of exercises you achieve different goals: pulling up 7-8 times, you develop strength and build muscle, and more times - endurance. If you include exercises in a general workout, then you should limit yourself to three approaches. If this is an independent training, then you can increase the number of approaches to 5.

Growth bar

Not everyone knows that push-ups on the horizontal bar not only develop and increase muscle tissue, but also can increase growth by 3-5. Any training to increase height is aimed at stretching the body and, in particular, the spine. And the crossbar for this is the perfect projectile. Therefore, all exercises are performed in free hanging.

Grasp firmly with a straight grip, the body is strictly upright. Make smooth movements with your legs forward and backward, to the sides, circular with closed legs. You can do not very intense twisting. This is a kind of stretching designed to unload the spine and stretch the body.

Pull-ups on one arm

One-arm pull-ups are already top-level fitness, and you can move on to them if 20-25 pull-ups on two hands are easy for you. Do not rush to master this exercise, as it is quite traumatic for the ligaments and elbow joint.

To reduce the risks, you need to know how to learn how to pull yourself up on the horizontal bar on one arm. At the start, the second hand during the exercise holds on to the wrist of the loaded one, securing it. Then, as training increases up to 3-4 times, the second hand can be lowered onto the forearm.

Basic training scheme

We will present the most effective and effective exercises that will bring impressive results in a month.

The proposed scheme is also suitable for girls, as it assumes an average level of stress. You should practice after you have begun to get pull-ups 1-2 times after mastering the "negative repetitions" and with a partner.

The difference between girls and boys is only in motivation. Girls strive for a toned figure, without gaining muscle mass. Therefore, they should not get carried away with weights.

It is desirable to perform training every other day in the following sequence:

• 1 day. We begin to pull ourselves up in the reverse narrow grip to the best of our ability, trying to linger at the top point for 1-2 seconds. Repeat 1-3 times for 10 sets, resting between them for 2-3 minutes.
• Day 2 Workout with a partner who supports the back of the waist or legs, helping to rise to full amplitude. 1-3 reps for 5 sets.

For girls and teenagers, a partner can be replaced by a rubber ring tourniquet that is attached to the horizontal bar. Its total length is about one and a half meters, and it helps to rise if you put your feet on it.

After you manage to do 5-6 repetitions on your own, switch to a wider direct grip (slightly wider than the shoulders).

Increase the load gradually, train regularly with a mandatory warm-up. Increase the number of pull-ups to your limit. With severe pain in the muscles, it is recommended to take a week break.

The position of the legs can change the load on the press. You will feel weak abdominal muscles when you can not make a "corner" on the first approach to the bar.

If the horizontal bar is not very high, then you can perform pull-ups with a jump. It is optimal if you reach the crossbar while standing on your toes. Jump up and, helping with your hands, reach your chin to the level of the crossbar.

Why can't you

If we figured out the answer to the question of how to learn to pull up on the horizontal bar, now we need to understand why not everyone knows how to do this. There are only two main reasons:

• Lack of motivation. Eliminated with the help of imagination. Imagine how effectively you pull yourself up 20 times in front of the girls, hitting them with relief muscles.
• It's a shame to hang on the horizontal bar in the gym or in the yard like a "sausage". What will the girls think? Here is the simplest solution - build a crossbar at home, in the doorway and in a narrow corridor. Especially now kits for this are sold in sports equipment stores and there are many offers from craftsmen on the Internet. And do it whenever you want, even on the way to the kitchen you can pull yourself up a couple of times.

As you can see from the above, all the excuses are in your head, because the crossbar is one of the most affordable sports equipment.