Exercise allows you to train the muscles of the upper shoulder girdle. The technique uses the athlete’s own body mass, overcoming gravity helps to improve physical characteristics. Consider training schemes, so that a beginner can learn how to pull himself up on the horizontal bar from scratch.
Many people come to the gym who want to improve their athletic form, but absolutely not knowing how to pull themselves up correctly on a sports equipment. We learn to pull ourselves up, breathe correctly and distribute strength from the first lesson. Few can perform the exercise more than 30 times without preparation. We will dwell in detail on the secrets of pulling up on the horizontal bar. The technique includes a set of leading exercises.
The horizontal bar is a popular projectile, and pull-ups on it are an indispensable component of the school curriculum.
What is the use of horizontal bar exercises
Exercise helps strengthen your back muscles. The ability to correctly perform movements will allow you to develop the remaining muscle groups above the belt. The projectile is easy to install at home, also available on every sports ground.
Advantages of pull-ups:
- strengthening the muscle frame, the formation of a relief pattern on the back, arms, chest;
- system exercises strengthen the shoulder, elbow joints, develop ligaments;
- the availability of the projectile (in the hall, at home, on the site);
- classes on the horizontal bar contribute to maintaining the spine in a athletic form;
- motivation – entertainment and beauty of performance help evaluate your endurance and strength characteristics;
- after mastering the horizontal bar strength exercises on the uneven bars, rings, a handstand is easier to perform.
There is no definite answer, how much time can you learn to pull yourself up. It all depends on individual training, endurance and skill. If an absolute beginner starts physical education, it will take 6 to 9 weeks to master.
There are certain obstacles:
- the presence of excess weight or a large physique;
- undeveloped muscles of the shoulder girdle;
- lack of skills;
- wrong technique (without preparation);
- ignoring driving movements.
When learning the technique, one should not forget about the preparation of stabilization muscles, joints, tendons. There are times that an athlete who easily performs strength exercises – with a barbell, dumbbells, can not pull himself up. It is not enough to train your arms and back, the whole body should prepare for the pull-up technique through special movements. There are certain contraindications:
- scoliosis of all degrees;
- hernias of the spinal column;
- osteochondrosis, arthrosis.
There are situations when hanging on the horizontal bar helps with pathologies of the spine. If you have problems with your back, you need to consult an orthopedist before starting workouts.
Types of Pullups
Training on the crossbar has established itself as a universal complex. Proper execution technique guarantees a positive result and no injuries. There is a technique that allows you to learn how to pull up without a horizontal bar. It is used in cases where it is not possible to pull up on the crossbar even once. Usually the reason is the lack of fitness of the ligaments, shoulder girdle and arms. Use should be simulators for the development of technology and weighting weights (dumbbells).
Preparing for pull-ups without a horizontal bar:
- To work out the muscles of the shoulders, for this you need to pick up dumbbells, perform wiring to the sides. Knees slightly bent at the knees, body straight, looking up. It is necessary to sharply spread your arms, dumbbells raise to the height of the shoulder. The number of repetitions – 8, approaches – 3.
- Sit on the simulator for the upper rods, we fix the knees on the stop. Use your hands to pull the handle of the simulator toward you, trying to touch the collarbone. During execution, we strain the back muscles.
- We change to narrow and reverse grip, traction for the head. All these exercises affect the muscle frame, ligaments, preparing them for the main pull-ups.
Let us dwell on the group of muscles responsible for working on the horizontal bar. In this work involved:
- extensors of the back, round, trapezoid and rhomboid muscles;
- pectoral muscles;
- abdominal muscles;
- biceps, triceps;
- humeral and forearm muscles.
Types of pull-ups are divided by phase and the presence of weights. The main and defining difference is the way of fixing. Grips differ in distance and grip option.
Types of distance between hands:
- narrow grip – the athlete’s hands are spaced less than the shoulder width;
- medium – the distance between the grips at shoulder level, or slightly wider;
- wide grip – between the arms the distance is greater than the width of the shoulders.
Differences in capture method:
- upper or straight grip – palms are turned away from the face;
- reverse or lower – palms opposite the face, the hand from below holds on to the crossbar;
- neutral or parallel – palms against each other.
Depending on the type of capture, the load on muscle groups changes. If you use the classical method with an average distance, the load is approximately the same for all muscles. This is one of the simple ways you can learn to pull yourself up on the bar. Exercise on the horizontal bar at maximum distance (wide grip) increases the load on the spinal muscles. On the contrary – the greatest effort falls on the biceps. The shoulders experience the greatest effort with a narrow direct grip. We need to learn how to pull ourselves on the horizontal bar to the mass using weights.
The following types of movements are divided by technique:
- body to the crossbar;
- jumping movements.
All of these species are similar, the difference lies in the position of the limbs. In the classical approach, the legs are motionless, in kipping and butterfly you need to swing, due to inertia the body rhythmically rises above the horizontal bar. Athletes have different opinions about the complexity of the techniques. Many consider kippings to be the best pull-ups; they are really easier to perform than classic ones. There is a drawback – if improperly worked out, there is a risk of injury or sprains.
Performing pull-ups, if the athlete did not know how to work on the horizontal bar at all, follows with careful movements on the average grip. You need to increase the number of approaches gradually. A few pull-ups – 7-9 times provide a uniform load on the muscles. If you increase the number of movements, endurance develops. A warm-up will help you catch up from scratch – push-ups from the floor or bench.
The training program will depend on the goal. If you learn to pull up in one approach in the classics 15 times, then you can proceed to more complex techniques.
It is not recommended to rush, all movements should be performed clearly, without jerking, technically correct pull-ups should be obtained. It makes no sense to engage to exhaustion. Learn to distribute your strengths, it is better to use the margin of strength when training from scratch by 70 percent.
How to pull yourself on the horizontal bar
In order to learn how to catch up with men or women, let us dwell on the rules. Movements are performed only at a slow pace. You need to feel muscle tension, extra movements are useless. Learning to pull up on the horizontal bar many times is real. It is necessary to follow the technique: it is better to perform one movement correctly than several with errors. Beginner can choose a convenient type of capture.
To learn how to pull up correctly and quickly, you can not do:
- rocking, twisting the body;
- sharp rises and movements;
- different deflections of the spine;
- delayed sigh (exhalation);
- neck strain.
Performing movements on the horizontal bar from scratch, you need to follow the breathing technique. Otherwise, the muscles will not receive the necessary oxygen, endurance will decrease. While lifting, inhale through the nose, while relaxing you can exhale.
Beginner’s Pull-Up Lesson Scheme
We offer beginners a proven scheme in order to properly pull up on the horizontal bar for beginners. It suits everyone, it is possible to adjust it for individual training. The number of lessons is 8-12 times a month. Do not forget about warming up, subsequent stretching. The best option is to start classes with gymnastics for the spine (barbell, traction in different directions). In the absence of shells, you can proceed to the horizontal bar.
If you want to master the pull-up technique for beginners at an accelerated pace, increase the number of classes from zero per week to 5 times. This is the maximum amount of training. With frequent exercise, the muscles do not have time to relax. If you have experience, you need to start from 4 weeks. We advise you to record the number of movements and sets, rest for about 3 minutes.
1 week: to be pulled, leaning on legs, to 8 repetitions, 4 approaches.
2 week: pull-ups with support, 15 repetitions, 3 approaches; We strengthen visom for 1 minute in 2 sets.
3 week: Australian pull-ups 8 reps, 4 sets plus vis up to 90 seconds in 3 sets.
Week 4: Australian pull-ups up to 15 reps, up to 4 sets, increase the hanging time to 2 minutes in 3 sets.
Week 5: pulling up with a chair (emphasis on one leg) 3-5 times in 3 sets; Australian pull-ups 15 times in 4 episodes; 2 minutes in 3 sets.
6th week: pull up with rubber loops 4-5 times in 3 sets; pulling up with a chair 7 times in 3 sets.
Week 7: pull-ups with loops up to 7 times in 3 sets; pulling up with a chair 7 times in 3 sets.
Hinge pull-ups and negative pull-ups
Week 8: negative pull-ups 4-5 times in 3 sets, pull-ups with loops 8-10 times in 3 sets.
Week 9: pull-ups with a jump of 5 repetitions in 3 series and pull-ups with loops of 8-10 repetitions in 3 series.
Week 10: the classic pull-up of 3 reps in 3 sets is reinforced by pull-ups with jumps (5 reps, 3 sets).
If you learn to pull yourself up from scratch, but it turns out faster than the schedule, you can complicate your workouts. And vice versa, if it is not possible to tighten, we continue to work out the movements. An individual approach is needed, it just takes more diligence and time.
Learning at home
Learning how to pull up at home is real without a partner or assistant. The meaning of training in practicing the negative phase is to move down from the crossbar. We put the chair so that it does not interfere with your movement on the horizontal bar up and down. We stand on it, fasten with a direct grip at an average distance (at shoulder level) to the metal, elbows bent, chin slightly higher. We will hang for two seconds, in conclusion, slowly straighten the arms in the FE, the body – down. After a short rest, do a repeat.
You must achieve the free execution of 6 approaches direct, then reverse capture. Training will allow you to master the exercises in one week. Having learned at home, you need to go to gymnastics in the hall or sports ground. By increasing the number of repetitions, you can pull up 15 times at the end of the second week of classes.
If your friend has some free time, you can do technical training with it. During the attempt of self-pulling, the assistant lifts your legs, helping to move up. He lifts part of your weight himself. If the assistant cannot pull himself up without your help, switch places and continue general training.
Step-by-step instructions on how to learn how to pull yourself up from scratch
You can learn to pull up at least a couple of times by applying push-up exercises. In a situation when you reach a personal record of 50 push-ups from the floor, you will surely be pulled up to 5 times on the bar. During push-ups, chest muscles and triceps are involved. Their strengthening and development will allow you to learn how to pull yourself up. It’s easier to perform back muscle movements. To learn how to pull up from scratch, you need to use a wide grip for gripping, then you can decide on the optimal type of pull-ups.
A set of exercises on the horizontal bar will be easier to carry out after training on other sports equipment. To better prepare, you need to perform exercises on the uneven bars. Regular squats train endurance, help to start training on the horizontal bar with ease, increasing the number of repetitions. The main condition is that all movements are required to be done smoothly and without jerking.
Extra Muscle Exercise
Weighing while doing pull-ups helps to strengthen the muscle frame of the upper body. They usually train with a barbell or with dumbbells. The number of approaches is 4, it is recommended to learn to repeat up to 10 times. Pause to rest – up to 1 minute. Instructors recommend increasing the total weight of the load until the moment when it will be necessary to exert maximum effort.
Weight training is an auxiliary exercise for pull-ups. Overcoming the weight of one’s own body with the mass of the projectile while performing “traction” exercises in an inclination to the belt well strengthens the back.
To perform, a horizontal bar mounted at the level of the belt will be required. The main requirement is that the body during movements is fully extended in a straight line. Bends and bends are prohibited. Compliance with the following principles will help you catch up on this technique many times:
- the degree of difficulty depends on the angle of the body;
- at an angle of inclination of the body closer to the vertical line, the exercise is easy;
- if the body has an inclination to the horizon, the degree of difficulty of pull-ups is maximum;
- the lower the level of the horizontal bar, the more difficult it is to work;
- for the development of all muscle groups, the grip should be changed from a narrow to a wide position.
The number of repetitions is up to 20 times, taking into account the change in grip.
In the absence of a low horizontal bar for Australian pull-ups, we recommend applying the loop method. During classes on the horizontal bar at home, the use of TRX loops is possible. The simulator is very popular for gymnasts, with it, training will be faster.
Loop training first appeared in the USA. Classes are held in the gym, at home, if there is support for fixing loops (horizontal bar). Strengthens the spine, stabilization muscles, inaccessible in other workouts. Basic set of exercises:
- Knee pulling up – legs are fixed in a loop, with our hands resting on the floor. Feet make movements on weight, holding the body with your hands. Perform up to 15 times.
- The rotation of the body – IP as in 1 exercise. We tear off one hand from the floor, turn the body, raise the free hand, perform 5 times, then change the hand. Repeat on the next hand.
- Link standing – feet rest on the floor, hands fixed in a loop. In the hang we tilt the case back, return to the IP. Repeat up to 15 times.
If the gym has a low crossbar, we recommend that you perform pull-ups with support on the floor with your feet, in which the upper part of the body develops. As a lead-up exercise, this is an ideal technique. In the absence of a low crossbar, you should use a sturdy chair, drawer or other suitable stand on a regular horizontal bar.
When focusing on a chair with one leg, it is more difficult to make a lift than with a support on two legs. Pulling on the horizontal bar many times without the help of a trainer will help the support under the horizontal bar. After a week of pull-ups with a chair, you need to perform the last two movements without support. Gradually increase the complexity of the movements, trying to lean less. We learn to keep weight independently.
Vis on the horizontal bar
To learn how to pull up, you need to be able to perform vis on the crossbar. In training, you can achieve the result in 3 sets with a duration of hanging on the horizontal bar up to 3 minutes. Classes help strengthen the muscles of the hands, shoulder girdle, back and strengthen the ridge. At the time of hanging you must:
- lower your shoulders;
- freely extend your neck;
- the body is free;
- the spine is even;
- the stomach does not stick out.
The number of repetitions is up to 3-4.
Pull-ups with rubber loops
With the ability to hang on the horizontal bar for 2-3 minutes, we move on to pulling up with the expander (rubber loops). Such devices are in almost all gyms. The fairer sex especially prefer this projectile. Loops (elastic bands) help to distribute the load on the muscles of the back and shoulder girdle. In the loop fixed on the crossbar, they are supported by one foot. The distance between them (from the horizontal bar to the bottom of the loop) is adjusted independently. Performing movements is much easier, their complexity can now be balanced by a counterweight.
One of the lead is a jump technique. The preparatory phase will allow you to master faster exercise on the horizontal bar. The bar is fixed at the height of growth plus the length of the outstretched arm. In this case, they are repelled from the floor in a jump, while pulling themselves up. It is necessary to keep the body weight for a while (5-6 seconds), then gently lower down.
When practicing power movements, two phases of stress are distinguished. The positive is characterized by effort and strain on the muscles, in the negative part relaxation occurs. If the full cycle of pull-ups does not have enough strength and skill, it is recommended to work out negative pull-ups.
Training begins with a delay force over the bar with bent arms. An individual needs help from a partner or a regular chair. It is required to fix the body over the horizontal bar as long as possible, then we lower ourselves slowly downward, the muscles are in tension. If you pull up 10 times per approach, this load is enough to fully master the technique.
Learning how to pull yourself up from scratch is possible provided all the recommendations are followed. The number of repetitions does not matter if the execution of the elements is erroneous. You can learn to pull yourself up from scratch in 8-10 weeks with the right technique. The number of repetitions should be increased slowly. The main thing is regular training, so that the muscles have time to strengthen and relax between classes.
The program of pull-ups for beginners includes a warm-up, preparatory classes and the main part of training. A good workout is the key to successful training. Learn to pull up many times without injuries and sprains will help lead exercises. All movements are worked out smoothly, without jerking. The tension of each muscle is controlled. The height of the horizontal bar should correspond to the growth of the trainee. If necessary, use a stand, a stool.
We must not forget about the rest. With large muscle congestion, the opposite effect will be. It is necessary to alternate days of rest and stress.
One of the most common difficulties is the problem of extra pounds. This reason must be eliminated as soon as possible. It is difficult for a beginner to get overweight, it is difficult for untrained muscles to pull weight over the horizontal bar. Experienced trainers advise you not to lose weight with pull-ups. It is necessary to achieve weight loss by other workouts.
It is impossible to perform exercises with physical weakness. The problem is the lack of control when practicing power movements. Even with normal weight, work on the crossbar turns into an almost impossible task. It is necessary to engage in other shells, this will increase the stamina and strength of the hands.
Weak auxiliary muscles
There are frequent situations when the auxiliary muscles are not sufficiently developed. With power loads on the back, there is an inconsistency in the work of the pectoral muscles. It is recommended to develop them in additional training so that you can pull yourself up on the horizontal bar.
In the absence of knowledge of the basics of the pull-up technique, it is difficult to achieve positive results. It is necessary to thoroughly study the theory, and then master the horizontal bar. When pulling up for the first time, it is better to work under the guidance of an experienced instructor. This will help to eliminate sprain and dislocation of the joints.
At the beginning of training, a beginner has to overcome many difficulties, you can not despair. A correctly selected training scheme, smoothly increasing the complexity of movements, perseverance and sports excitement will help a beginner to master the pull-up technique on the horizontal bar from scratch.