Many newcomers for the first time coming to the sports ground or to the gym can not catch up on the bar one time and begin to search for answers to the question about how, how to learn to pull up on a horizontal bar from scratch. This is what we are going to discuss today in this article, and the practical recommendations outlined below will be useful not only for those who can not catch up at least once, but also for those who can hardly perform just a few pull-ups. So, read and shake your head!
Pulling up is an excellent basic exercise for the upper body, which our distant ancestors mastered before they descended from the trees. By the way, if you were fond of climbing trees in your childhood, then you are unlikely to have problems with this exercise. Pull-ups are a universal exercise and in many ways are an indicator of the state of your physical fitness and preparation. Therefore, everyone wants to learn to pull up 30 times and more. This is a very real and achievable goal, but first you need to understand what is preventing you from performing at least one or several pull-ups.
As a rule, people who can not catch up or hardly can do only a few repetitions or are overweight, or a low level of physical fitness, and more often both. Therefore, if you are determined to learn how to pull yourself up on a horizontal bar, you must first remove all obstacles. Start practicing by performing various exercises to strengthen your muscles and osteo-ligament apparatus, and watch your diet. When your muscles become stronger, and the body is lighter, you will be surprised to find that pulling up is not so difficult, and the main thing is possible. Believe in yourself and continue to work, overcoming all obstacles in your path.
What muscles work with pull-ups?
Before doing this, it is necessary to understand which muscles work with pull-ups, since it is precisely the purposeful work on their strengthening and development that will help you in the shortest time to learn to pull on the bar.
So, briefly answer the question, which muscles work with pull-ups? First of all, back muscles (latissimus, trapezius and large round back muscles) and flexors of the arms (biceps, brachialis), as well as muscles of the cortex, which are responsible for the stabilization of the spine, pelvis and hips, work with the pull-ups.
You need to identify and eliminate your weak link. Strengthen the muscles that work with pull-ups and you can easily pull up, gradually increasing the amount of pull-ups on the bar.
If you are in the gym, you can use the traction of the upper block to the chest sitting as an auxiliary exercise. In this exercise, you can adjust the weight of the weights. Thus, you strengthen the muscles of the back and biceps. To strengthen the muscles of the bark, you can use even ordinary and all-accessible push-ups from the floor.
I'm sure you can not wait to learn ways to learn how to pull yourself together. Therefore, we will not pull the rubber, but let's get down to business.
How to learn to pull up on a horizontal bar from scratch
There are many different ways to learn how to pull yourself from scratch. We will not go deeper and list all of them, but we will only focus on the most effective and available to everyone.
With the help of a support or a partner, pull up until the bar touches the chin. Then, as slowly as possible, drop down to the starting position. Perform the 2-4 approach of negative repetitions to the maximum. Do not exercise every day, because the muscles need time to fully recover. The optimal number of 2-3 workouts per week.
It has long been no secret that negative repetitions are much more effective for increasing strength than positive ones. After a few weeks of regular training, you can easily pull up several times and gradually, if you do not stop there, the number of pulls on the bar will increase.
Static pull-ups are very reminiscent of our first way of learning how to pull yourself up on the bar from scratch – negative repetitions. You also need to use a support or partner to pull on the bar and then try to stay in this position for as long as possible. Static weight retention of your body also very effectively increases the strength of your muscles and tendons, strengthens the ligaments. Perform the 3-4 approach of static pull-ups trying to hold the weight of your body as long as possible. Static pull-ups can be performed more often than negative pull-ups on the horizontal bar. However, do not combine these two ways to learn to pull up on one workout.
And the last way how to learn to pull yourself up on the bar from scratch is pull-up with an elastic band. As you know, if you want to try this method, you will have to buy elastic bands for pull-ups, with which you can perform full-scale pull-ups. Start with a hard rubber band, when it becomes too easy, go to a less rigid elastic band for pull-ups. By the way, gum can be used not only for pull-ups, but also for performing push-ups on bars and other exercises. This is a universal expander, which can be widely used in its training. After a while, regular exercises with elastic bands, you can easily pull up without their help.