How to quickly learn to pull up on the horizontal bar

The crossbar is one of the simplest and most affordable trainers. Horizontal bars are on sports grounds and stadiums where you do not need to pay for the right to engage in sports. The crossbar is easy to install in your own apartment, and train the body at any convenient time. The main catch that all novice athletes face is how to learn how to pull up.

Stage One: Addictive

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

1. One is more convenient to start with a direct grip, another - with the reverse variety. This does not play a special role at the initial stage.
2. Hands tightly grasp the pipe, try to fix your palms so that they do not slip during training.
3. Pull the body to maximum height and hang. The muscles of the forearm and shoulder, as well as the back, should tighten.
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 touching a hard surface. It is possible to raise and lower the lower limbs during hanging in order to develop the abdominal press.

Beginners are advised to refrain from excessive loads 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 a swing. Reception facilitates the task, but you can’t get used to this method, otherwise it will be difficult to relearn later to lift your own body with the help of muscles, without inertia.

Stage Two: Negative Repetition

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

1. Push off from the ground or chair, and pull yourself up so that your chin rises above the bar. Lock in position for a few seconds.
2. Breathing out, gently fall down. The load should fall on the arms and back with the press. You can not fall sharply down, otherwise the effect of negative repetitions will not.
3. Do about 5 pull-ups. It will take 3-4 approaches with three-minute breaks that the muscles need to relax.

A pleasant pulling pain will appear in the hands if the exercise was done correctly. The body will need a two-day respite to recover from intense exercise. Rest lasting 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 long dreamed of a slim body. A partner will insure and help accelerate muscle development.

1. It should hang on the horizontal bar, grabbing hold of the crossbar. Hands with abs and back are tense.
2. The partner should come up behind, and, grabbing the feet of a partner hanging on the horizontal bar, push him up.
3. You can not rely only on the assistant, who is below.Then he will train, and the second person will turn only into live sports equipment.
4. A friend gives an impetus to be used to advantage. Try my best to reach the desired point with the chin, and fix the body at the peak to a slight trembling in the hands.
5. Do not fall, but gradually lower, feeling how the biceps, back, triceps and abs work.

A partner does not have to hug his 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 grow fat? Have to confine yourself to a stable chair or bench, which is set under the horizontal bar. The head of the novice athlete should be at a level with a crossbar or slightly lower. Jump and pull up so your elbows are bent at right angles. From this position, try to raise the body so that the chin is above the bar. If you did not succeed, it is recommended that you stand still with your hands bent for 30 seconds or more.

Stage 5: Insurance

Beginners visiting gyms can use special simulators that support the body, reducing its weight. It is easier to pull up, so the results appear faster. The device is often used by girls, but men should not refuse such help.

An alternative for people practicing outdoors or at home is a wide elastic band that does not tear during training. A long expander is also suitable. Support is fixed to the crossbar to form a large loop. The athlete climbs in, and throws an elastic band under the buttocks or feet, if the length of the equipment allows. Elastic insurance will push up slightly, so it will become easier to pull up.

Special fixture

In some situations, negative repetitions, partner help and an expander are powerless. Muscles are so weak and undeveloped 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 are useful so that the legs do not slip during pulling up.

• A wide, straight grip is recommended when the back of the palm is turned toward the face.
• The shoulders are parallel to the crossbar, or slightly protrude forward.
• Legs with back should be straight, strain the press. Heels firmly rest against 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 wriggle with every movement.
• At least 3 repetitions. From 2 to 5 sets with short breaks.

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

Important: Some beginners, who are just beginning 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 together with regular training is the guarantee of an amazing result. 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 make a mistake.

During this period, professionals recommend practicing mixed exercises. For the first approach, make the maximum number of pull-ups, in the second and third give preference to negative repetitions.

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

Tighten 15 times easier than tying shoelaces? Experienced athletes applaud while standing, because the results are commendable. It's time to work with the weights. Hang a pancake from the dumbbell to the belt, stuff the backpack with books, and hang it on the shoulders, attach the dumbbells to the legs. Ways to develop muscle and a lot of stamina, so here a person chooses the most convenient.

You should try different captures: direct 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 species.

Obstacle to be overcome

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

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 way out, because then the body will not have energy for intensive training. The best option is a balanced diet, in which there are a lot of carbohydrates and proteins for building muscle mass, and no fats. A properly composed menu will cause the body to spend subcutaneous reserves, so it is advised to focus on:

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

In addition to refusing harmful products, athletes who are inclined to be overweight 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 pulling up, and pay attention to exercises that help strengthen the cardiovascular system and increase muscle tone. Running is suitable, you can enroll in the pool or ride a bike daily.

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

Do not do without a subscriber to the gym, where there is a simulator for top traction. It is useful to develop biceps using dumbbells or a barbell, as well as train the abs.

You can start pulling up with the bars, because it is easier to raise your own weight by straightening your bent arms, and not vice versa. The legs during this training should be straight, placed perpendicular to the press.

One-arm pull-up technique

Important: When doing pull-ups on one arm, sharp movements should be avoided, be extremely careful, and stop the exercise when 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 to pull up is not easy, especially for people with minimal physical fitness, but 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