How to learn to pull up on the horizontal bar from scratch |
After reading this article, you will know how to learn to pull up on the horizontal bar, even if you do not know how to pull up!
Good day, in this article we will analyze pull-ups on the horizontal bar for beginners from scratch. That is, if you do not know how to pull yourself up at all and want to learn this as quickly as possible, then this article is for you.
Before we get into the features of training, you need to familiarize yourself with the anatomy of the exercise. In pull-ups, the so-called pulling muscles work mainly. These include: back, rhomboid muscles, biceps and back delta.
Depending on the style of pull-ups and types of grip, other muscles, such as: chest, shoulders and trapeze, may be partially involved in the work. But since the main load in classical pull-ups is taken by the back muscles and biceps, it is precisely on them that the emphasis should be placed in training in order to learn how to pull up faster.
Now let’s take a separate look at an example of training these muscle groups and start with biceps. To train him as efficiently as possible, you need to adhere to the power range. Those. you need to choose the exercises in which you can perform from one to a maximum of six repetitions.
The best option here is negative pull-ups. You can either pull up on a regular / low horizontal bar, or use the bars as a crossbar. Here you need to go down from the top point very smoothly and controllably. There are two variations of the execution mode:
You can do one approach, but for the longest possible time (about 20 seconds);
make several approaches from 5 to 10, but you need to lower it for several seconds (on average it is 2-3 seconds for the negative phase).
If this option does not suit you, then you can choose the right exercise from the article “Best Biceps Exercises”. The main thing is that it be difficult in terms of the number of repetitions and do not cause great difficulties in performing in order to maintain the correct technique.
As for the back, perhaps the best option here would be pull-ups on a low horizontal bar.
In this exercise, you need to keep a straight line, the pelvis should not bend, and the shoulder blades should be reduced. Perform one to four sets to the maximum number of times. If the task is only to catch up, then you can do more approaches if there are no other exercises. Every week you need to go down, for this you can use towels, loops or belts.
The lower the position of the body, the more difficult it will be to pull up. After that, you can put your feet on a hill, for example, substitute a chair under your feet or put your feet on a bench, or do pull-ups, but on the uneven bars. If this is not enough for you, then you can put your feet on an unstable support, for example, fitball.
Such training can be carried out from two to four times a week. After several weeks, you can already try to catch up on the horizontal bar.
The next option is also very effective, for the implementation of which you will need rubber loops. You can start with a thicker tape, but it all depends on your weight and level of fitness. When you get to 8-12 reps, you can switch to a thinner tape. After you can pull up with a thin ribbon for more than 6 reps, you can try switching to pull-ups with your own weight. It is advisable to conduct such training 2-3 times a week.
If you are not training yourself and there is no desire to buy rubber loops, then as an alternative, you can consider the option of training with a partner. To do this, it will be enough that you are slightly held back and helped to pull yourself up to the crossbar. 3-4 approaches of 6-10 reps will suffice here. Such training is good because there is a lot of motivation and a spirit of competition, if you have the same goals.
When you learn to pull up at least once, you can already do several approaches at once. Then, you can switch to two-time pull-ups for several approaches and so on until the desired result. When you can pull up more than 6 times, you can set goals for the total number of pull-ups. You can start with 20 repetitions per workout (6 + 5 + 4 + 3 + 2) and so on up to 48 (4×12). After that, you can already switch to training with additional equipment (vest, kettlebell) or continue to practice and increase the total number of repetitions with rest between workouts in 1-2 days.