How to learn to pull up on a horizontal bar from scratch at home

How to pull up on the horizontal bar, every man should know and be able to do this, because this exercise is the most effective for training the muscles of the shoulder girdle among all that are done without the use of additional equipment. Anyone can learn this from scratch with enough effort and perseverance.

Pull-up rules

Before starting training, you should consider the execution technique in detail in order to prevent injury. The most glaring mistake is bringing the shoulders together when pulling up, which can lead to damage to the cervical vertebrae. and in the worst case, the formation of an intervertebral hernia.

You can not swing, the exercise should be performed in such a way that the body is in an upright position. In the army or in competitions, if this rule is not followed, the attempt will not be counted. In addition, adherence to this rule ensures that there is no injury.

What prevents beginners

Often, beginners can't learn to pull up. There are objective reasons for this.

The most common are:

• Excessive ves, because of which the muscle strength is not enough to pull up over the crossbar. It should be dropped with the help of specialized training.
• Low level of general fitness. It should be corrected with the help of training aimed at developing strength, agility and endurance.
• Insufficient development of the muscles of the auxiliary plan. It is necessary to focus on their development.
• Incorrect exercise technique. This deficiency can only be corrected by regular practice and will avoid uneven muscle development.

Deadweight lowering method

How to learn to pull up on a horizontal bar from scratch has been told by many specialists and professionals, many techniques and exercises have been compiled. First of all, you should start by lowering your own weight, or in other words, "negative" pull-ups.

When using this technique, it is necessary to go down from the maximum upper position with tension in the muscles of the arms. An interesting feature is doing the repetition as slowly as possible.

Half Range Exercise

Another good exercise is partial pull-ups, with partial amplitude. The number of repetitions should be maximum, at least 15-20 times per set. They should be done very slowly. This exercise allows you to swing the latissimus dorsi muscles stronger than standard pull-ups, pump up the muscles with blood (the "pump" effect).

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Partner training

The most effective pull-up is with a partner who is in a position from behind and, supporting the legs or in the lumbar region, slightly helps to pull up.

The number of repetitions per approach gradually increases, and when their number reaches 8-10, a person is quite capable of pulling up without external support.

Exercises with insurance

When self-study at the initial stages, you can take care of the availability of insurance:

1. The classic method is carried out with the help of a stool, on which it turns out to be pulled up, hanging in the upper position for a few seconds.
2. The use of a rubber that is tied to the belt and helps with the exercise. In just a few days, it will be possible to pull up without her help.
3. When exercising in fitness rooms, you can use a special trainer - the gravitron. It works on the counterweight principle.

Pull-up methods (types of grips)

Wide grip pull-up

To maximize the development of the upper latissimus dorsi, both amateurs and professional athletes use a pull-up with a wide grip.

The technique for their implementation is as follows:

1. When hanging on the bar, the arms are spread as wide as possible to the sides.
2. When you exhale, a pull-up is carried out.
3. The angle of the elbows should be fixed in a position strictly perpendicular to the ground and not change, and the forearms should be parallel to each other.
4. The bar should be at the level of the upper chest and the chin above it.
5. As you exhale, you need to slowly go down.

Reverse grip pull-up

To effectively train the biceps and increase the general level of general fitness, another method of pulling up is used, using the reverse grip.

Pull-up technique:

1. In this case, the hands are placed at shoulder width or slightly closer to each other with the palms to the person.
2. The elbows should not move apart during the repetition. They must constantly be along the human body and be strictly parallel to each other.
3. The legs should be bent.
4. The pull-up is performed as you exhale.
5. You should hover somewhat at the highest point, and then smoothly lower to its original position.

Upper grip pull-up

The most popular is the standard pull-up with the "regular" or in other words "upper" grip.

Pull-up technique:

1. In this case, with the hands of the hands, they hold the crossbar, placing them at a distance slightly wider than the shoulders, palms away from you.
2. On exhalation, pull-up is carried out.
3. The main requirement is to perform the exercise without jerking, swinging and squirming. This ineffectively affects the effectiveness of muscle training and is fraught with injuries to bones, joints and ligaments that are experiencing increased tension.
4. After that, a smooth descent to the starting position is made. The speed of the pull-up and return should be the same.
5. With experience and the proper level of physical fitness, professional athletes recommend increasing the duration of the descent compared to pull-ups by two or three times, which will significantly develop biceps and increase the level of endurance.

This exercise is most popular because of its versatility, it involves all types of muscles - from biceps to lats.

One-arm pull-up

For people who easily mastered all the previous types of pull-ups and for professional athletes, another type of pull-up was invented, the most difficult among all existing ones - on one hand.

To start training this exercise, you should achieve a level of general physical fitness in which a person does regular pull-ups for 3-5 approaches, practically without a break for 15-20 repetitions.

First of all, you should strengthen the grip, for which pull-ups with weights are great, or just hanging on one hand.

A hand-held rubber expander is of great help. It is required to select the toughest of all that are presented in stores.

All this must be done in order to protect yourself from traumatic situations that could theoretically arise on the horizontal bar during this exercise.

Then, as with regular pull-ups, you should start doing "negative" pull-ups. The athlete smoothly descends from the maximum upper point to the lower one as slowly as possible.

In parallel with this, during regular pull-ups, one of the hands gradually functions less and less, gradually leading to the fact that completely abandon the second hand during the exercise. This is done by reducing the number of fingers that wrap around the bar during reps.

After all, the second hand will be used exclusively to stabilize body position. As a result, after a difficult and exhausting preparation, it will be possible to carry out a full pull-up with one hand.

The great difficulty is that the human body will fall back, respectively, with the help of the back muscles, you will have to keep it as even as possible.

To avoid injury, it is strictly forbidden to relax the shoulder at the end of the exercise, otherwise this can lead to joint rupture under weight.

How to breathe correctly when pulling up

Breathing is an important aspect when doing pull-ups. When descending, inhale and do not release air until the repetition begins. This is necessary for easier exercise and protection from back injuries.

How to learn to pull up girls

Even girls can learn to pull up on the horizontal bar. It will be incomparably more difficult for them to do this from scratch than for males, however, as the experience of specialists and professional trainers shows, this is quite real.

To do this, you should follow several basic recommendations:

1. To bring body weight in order, because due to weaker muscles, it will be very difficult to pull up with extra pounds.
2. Choose a thinner horizontal bar for training, due to the miniature structure of the hands and their weakness, compared to men.
3. For a firm grip on the crossbar, you should purchase special gloves, which, among other things, will avoid the appearance of calluses.
4. Use a regular top grip with your hands shoulder-width apart.
5. Using a hand expander, train your hands for two weeks of daily exercises. Do 30-50 repetitions for 3-4 approaches per day with each hand.
6. You should start learning to pull-up directly with "negative" exercises to lower your weight. Approximately 5-6 times in 3-5 approaches for 2-3 weeks.
7. At the same time, you need to train horizontal pull-ups on the wall bars. 10-15 times in 3-5 approaches a day for 2-3 weeks.
8. Then they start pull-ups with support, within 1-2 weeks, starting from 1-2 times in 3-4 approaches, gradually increasing the number of iterations.

After completing these steps, even the most fragile girl can learn to pull herself up.

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How to teach a child to pull up

Regardless of age, any person is capable of pulling up on the horizontal bar. From scratch, the easiest way to learn this exercise is in childhood, since at this time a person is most malleable and capable of development in all spheres, from mental to physical.

Developing the hands for a long hang on the bar requires two weeks of training with a rubber band, the level of severity of which should be selected based on the characteristics of a particular child.

Immediately after that, you can start learning. The most effective way is to get help from an adult behind your back to help you pull up. During the month, you should do several approaches a day, gradually reducing support, as a result of which the child will learn to pull himself up correctly on his own.

What is the duration of classes

The duration of one workout, when the human body is able to work with maximum efficiency, is from 25 minutes to one hour... Experts advise not to give all the best in the first approach, but to progressively increase the number of repetitions. You need to train at least 4 times a week, for 1 to 2 months.

How to learn in 1 day

Beginners often wonder what exercises should be done, what techniques and tools should be used to learn how to pull up on the horizontal bar in one day. All professional trainers answer this question unambiguously: from scratch, without a good physical base, this is impossible. You need persistent training, lasting at least a few days.

How to achieve results in a week

It is quite possible to achieve your goals in a week. This is a very short time, but the task is doable.

Certain exercises should be performed consistently:

1. Do "negative pull-ups" or, in other words, lower your body.
2. Then move on to pull-ups with the help of another person who helps slightly from behind.
3. The last step before doing the full exercise will be a bouncing and swinging chin.

A simple exercise such as push-ups helps to develop triceps, abdominals and shoulder muscles. It is advisable to perform it while standing on your fists, since in this case more muscles are involved.

Age plays an important role, the younger a person is, the easier it is for him to learn to pull up.

How to pull up more than 30 times

Anyone can learn to pull up on the horizontal bar a large number of times, up to 30 or more repetitions. Of course, it is unrealistic to do this from scratch, you need some kind of base. If there is a crossbar at home, then it is enough to pull up at least 10 times every time you pass it.

Depending on your physical fitness, it is quite possible to achieve 30 repetitions in a period from 2-3 weeks to a couple of months. It is even easier to do this in a fitness club, where the trainer will develop an individual program based on the level of training and capabilities of a particular person.

Pull-ups are a very effective exercise for developing your own body. Any person can learn to perform it, regardless of age, gender and initial physical capabilities.

Video on how to learn how to pull up on a horizontal bar from scratch

How to learn to pull up on a horizontal bar from scratch:

Another way to learn to pull up on a horizontal bar is to pull up from a jump: