How to quickly learn to pull up on the bar

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

Stage One: Habituation

The training form should be supplemented with special gloves that protect hands from corns and injuries, prevent sliding of the palms along the iron surface of the pipe. It is advised to come to the bar every day to hang on it, if you can not raise your body at least a centimeter.Muscles can not relax, they must be in constant tension. It contributes to their development and strengthening.

1. It is more convenient for one to start with the direct grip, for the other with the reverse variety. It does not play a special role at the initial stage.
2. Hands tightly clasp the pipe, try to fix the palm of your hand so that they do not slide off during training.
3. Tighten the body to the maximum height and hang. The muscles of the forearm and brachial region, as well as the back, must be strained.
4. It is advisable to stretch the joints in front of the horizontal bar, and pay special attention to the wrists in order to reduce the likelihood of sprains.
5. Feet to keep above the ground, they should dangle in the air, not in contact with a solid surface. It is possible to raise and lower the lower limbs during hovering in order to develop the abdominals.

Beginners are recommended 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 are trying to pull themselves up with a sway. Reception makes the task easier, but you can’t get used to this methodotherwise, then it will be difficult to retrain to raise your own body with the help of muscles, without inertia.

Stage Two: Negative Repetitions

It will take 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. Effectively recognized the method of negative repetitions.

1. Push off the ground or a chair, and pull yourself up so that the chin rises above the crossbar. To be fixed in such a position for a few seconds.
2. Exhaling, gently descend. 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. Make about 5 "pull-ups". It will take 3-4 approaches with three-minute breaks that muscles need to rest.

A pleasant nagging pain will appear in the hands if the exercise has been done correctly. The body will need a two-day respite to recover from intense exertion. Rest lasting more than 3 days clears all achievements, and you will have to achieve results again.

Stage 3: Help a friend

You can learn to pull yourself up in proud loneliness, or you can invite a friend who has also dreamed of a slender body to take part in the training. A partner will insure, and will help accelerate the development of muscles.

1. It should hang on the horizontal bar, firmly grasping the crossbar. Hands with press and back tense.
2. The partner should come up behind him, and, grasping 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 only into live sports equipment.
4. Fellow gives impetus to use with profit. Try with all your strength to reach your chin to the desired point, and fix the body at the peak to a slight tremor in the hands.
5. Do not fall, but gently fall, feeling how the biceps, back, triceps and press work.

A partner does not necessarily have to hug the legs. He can sit down on the side, and put his hands under his knees or feet, so that the pulling up person has something to rest on.

Stage 4: Half amplitude

Friends prefer to sit on the couch and get greasy? We'll have to restrict a steady chair or bench, which is installed under the horizontal bar.The head of a novice athlete must be at or near the crossbar. Jump and pull up to elbows bent at right angles. From this position, try to raise the body so that the chin is above the crossbar. If you can not move from the place, it is recommended to stand still with bent arms for 30 seconds or more.

Stage 5: Insurance

Beginners visiting gyms can take advantage of special equipment that supports the body, reducing its weight. Pulling up becomes easier, so the results appear faster. The device is often used by girls, but men should not refuse such help.

An alternative for people practicing on the street or at home is a wide elastic band that will not break during training. A long expander will do. The support is fixed on the crossbar to form a large loop. The athlete climbs inside, and passes the gum under the buttocks or feet, if the length of the inventory allows. Elastic insurance will slightly push up, so it will be easier to pull up.

Special fixture

In some situations, negative repetition, partner help and expander are powerless. Muscles are so weak and undeveloped that they cannot lift their own body weight. The position will fix the 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 up to the waist, supports under the heels will be useful, so that the legs do not slide during pulling.

• They recommend a wide, straight grip when the back of the hand is turned to the face.
• Shoulders parallel to the crossbar, or slightly protruding.
• Legs with back should be straight, press strain. Heels firmly against the floor.
• Pull up on the exhale, slowly rising to the crossbar, and dropping down without sharp jerks.
• The body remains straight, like a stick, rather than wriggling with every movement.
• At least 3 repetitions. From 2 to 5 approaches with short breaks.

Beginners who have a hard time getting up with a straight grip are allowed to try the reverse version. In this position, the wrists should be turned to the face.

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

First successes

Perseverance with regular workouts is the guarantor of an amazing result. When the number of pull-ups reaches from 3 to 5 in one approach, the newcomer, 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 raise his own body 7–8 times without a break should stay for a while on the result achieved. No negative repetitions, and the number of approaches increases from 3 to 5.

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

It is necessary to try various captures: direct with the return and combined.Each position of the hands involves certain muscles, so for the full development of the whole body it is recommended not to be limited to only one species.

Obstacle to overcome

What prevents quickly learn to pull a novice? Undeveloped 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. Fasting is not the best way, because then the body will not have energy for intensive training. The best option - a balanced diet, in which a lot of carbohydrates and proteins for the construction of muscle mass, and no fat. A properly composed menu will force the body to use subcutaneous stocks, therefore it is advised to focus on:

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

In addition to the rejection of harmful products, athletes who are prone to corpulence, should be excluded:

• bananas;
• sweet fruit;
• 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 the exercises that help strengthen the cardiovascular system and increase muscle tone. Run, you can sign up in the pool or ride a bike daily.

Auxiliary loads
Do negative replays seem complicated? Is it difficult to descend without sudden jerks? It is necessary to develop the pectoral muscles, trapezoids and triceps. One option is pushups. 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 the upper thrust. It is useful to develop biceps using dumbbells or a barbell, as well as to train the press.

You can start pulling up with bars, because it is easier to lift your own weight, straightening bent arms, and not vice versa. The legs during such a workout should be straight, perpendicular to the press.

Technique pull on one arm

Important: When performing pull-ups on one hand, you should avoid sharp movements, 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 the more pleasant it is to achieve success. It is necessary to move towards the set goal gradually, without overloading the body, and not forgetting that the muscles need not only regular exercise, but also a good rest for recovery.

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