How To Pull Up On A Horizontal Bar? Tips For Beginners

How To Pull Up On A Horizontal Bar? Tips For Beginners
How To Pull Up On A Horizontal Bar? Tips For Beginners

Video: How To Pull Up On A Horizontal Bar? Tips For Beginners

Video: How To Increase Your Pull-Ups From 0 to 10+ Reps FAST (3 Science-Based Tips) 2022, December
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Everyone who dreams of a beautiful pumped-up body should understand that the result can only be achieved in a comprehensive manner. You can not only do the press and legs, it is also important to work out the shoulders, arms, back. Pull-ups are recognized as the best exercise for the upper body. But often this exercise on the bar does not work. People wonder why I can't pull up, what am I doing wrong?

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The exercise cannot be called easy, it requires a lot of effort and the ability to feel your body, control muscles. If you catch yourself thinking why the pull-up does not work, it means that you are doing something wrong, making gross mistakes and inaccuracies.

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Grip types and their features

General advice and practical advice

Algorithm of actions

Grip types and their features

It is important to note that pull-ups are needed by everyone - boys and girls, boys and girls. This is the main exercise necessary for the harmonious growth and physical development of the body. Before you teach a child or start independent training, you need to understand how to pull up on the horizontal bar correctly.

Once you've decided to learn pull-ups from scratch, learn how to hold your arms. The distribution of weight and the level of difficulty of the exercise depends on how you hold on to the horizontal bar. The grip classification is carried out in two directions:

The distance between the palms. In this case, we focus on the width of the shoulders. If the palms are placed narrower, this is a narrow grip. If the palms are shoulder-width apart, this is medium, and if the arms are spread apart, this is called a wide grip.

Capture method. When the palms are facing outward, this is a straight grip, alternative names are upper and pronated. With a reverse grip, the fingers are turned in your direction. Parallel grip means that the fingers are facing each other.

It is necessary to start the movement from the correct position, it is the same for all types - we hang freely on the horizontal bar, the back is slightly bent in the lower back, an obtuse angle in the knees, the lower limbs are crossed. Pulling up with a straight narrow grip, you should try to touch the crossbar with your chest. In the case of a reverse narrow grip, the technique will be similar, but it is important to move the shoulders back as much as possible and bring the shoulder blades together.

The most deliberate decision is to consult with an experienced trainer. Only an experienced specialist will be able to explain in detail and show with a clear example how to pull up correctly, tell you which technique is best to use for beginners or children, and help avoid mistakes.

General advice and practical advice

To quickly learn how to pull up many times, you should start by studying the general rules and safety precautions. Experienced athletes note that, in fact, there are no dangerous or risky exercises, there is only the correct technique and the wrong one. If you are unsure of what to do to pull up, it can lead to injury and prevent you from building up your arms and back muscles. We bring to your attention some simple tips and tricks, based on which, you can comprehend the basics of the pull-up technique:

Control your breathing. Breathe slowly. Choose a rhythm that suits you. The exhalation is performed when lifting, inhalation when lowering.

Don't squirm. Move without jerking, soft and smooth, using only the strength of the muscles. Support your arms, wrists, elbows, and core. Do not be cunning, you do not need to use rocking and inertia.

When pulled up, the chin should extend beyond the line of the bar. Make sure that the body is strictly vertical.

Lose excess weight.As soon as the fat is gone and only muscle mass remains, which needs to be shaped, it will become easy to work out, and every day you will master more approaches.

Eat right. For muscle growth, you need protein, complex carbohydrates, and fiber. Drink 2 liters of liquid daily.

It is best to warm up before doing the exercise. Warm up your muscles and joints well. For this, push-ups, body twists, twists and jumping rope are suitable. What happens if you skip the warm-up? The risk of injury increases, the muscles will ache, and muscle fibers and ligaments may break.

Watch the video:

When you pull up, you need to know what is swinging, to feel the work of each muscle with your back, shoulders and the whole body. At the stage when we learn, as well as in the future, concentration, concentration and visualization are important. Remember the contraindications, you cannot deal with spinal injuries, hemorrhoids, cardiovascular disorders, joint diseases, etc.

How often should you exercise, can you train every day, and how much can you achieve results? These questions are of concern to everyone who began to master the exercise. You need to understand that in 1 day, week or month you will not learn how to train like Bruce Lee did. It takes time, patience, work and a well-designed program. For some, success comes in a couple of weeks, others need months of classes. Effectiveness and effectiveness are individual indicators and there is no single time frame.

Algorithm of actions

Before you start a program of doing 10, 20, 30 or more pull-ups, you need four weeks to prepare the body and learn the technique. During this time, you should follow a simple algorithm:

The first step (1-2 days) is to simply hang on the bar. How many times do you need to pull up? No one. It is enough to hang, feel your body. If desired, you can imitate pulling up (slightly raise the body by bending your elbows), concentrating not on the result, but on breathing, technique, sensations.

The second stage (first week) - we train with an assistant or auxiliary equipment. To do this, you need to try to do full-fledged pull-ups. To lighten your weight, you can use a stool that you rest your toes on. If you are assisted by a coach or friend, he or she will need to lightly support your legs in the lower leg area. At this stage, you need to train every day. The number of repetitions is 5 times in three sets.

The third stage is negative pull-ups. Their essence is not pulling up, but lowering. We must learn to move smoothly and measuredly. With the help of your legs, you should take a position as in a pull-up. The head is above the crossbar, looking up, we almost touch the horizontal bar with our chest. Then we slowly spread our arms. The optimal amount is 25 times, divided into 3 sets.

The fourth stage is alternation. It is necessary to combine pull-ups with the help of a partner and a negative variation. To increase the number of times, you must feel that it has become easy for you. If the training is given to you without difficulties and stress, feel free to complicate it.

The fifth stage (final) - full pull-ups. Now that the body is in the right mood, you can do it at full strength. Do pull-ups. If there are only 3 or 4 of them, do not be discouraged. Do 2 more approaches. The third time, you may only succeed in one pull-up. This is also a result. Continue practicing as soon as all three sets have the same number of repetitions, add one more.

Now you are ready for the hard work and training program. You can develop a personal program or use a ready-made course. We present a complex that will help you pull up 50-100 times. Focus on this plan, and your classes will be as effective as possible, and after a few months your reflection in the mirror will make you feel proud and undisguised joy.

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