How to learn to pull up on a horizontal bar from scratch in a week for a girl and a guy. Home program for beginners

Barbells or dumbbells are not the only equipment that helps build muscle. An alternative way to strengthen the body will be a regular horizontal bar. Beginners and experienced athletes are interested in how to learn to pull up from scratch. Experts say learning the correct pull-up is not an easy task. But with the help of simple techniques, you can achieve tangible results in a week.

The benefits of pull-ups on the horizontal bar

Bar exercise can be beneficial if done regularly. It is naive to think that one pull-up will immediately change the body for the better.

Systematic classes will allow:

1. Make muscles and ligaments strong and strong.
2. Increase stamina.
3. Lose excess weight and give your body a perfect shape.
4. Form the correct posture, as well as avoid diseases due to curvature of the spine in adults and children: lordosis, kyphosis, scoliosis.
   
5. Build up your abdominals using a special pull-up technique - the upturn lift.
6. Develop the muscles of the shoulders and forearms.

The horizontal bar is a safe yard trainer. You should start training with several pull-ups, and then gradually increase the load.

Wide grip pull-up technique

How to learn to pull up on a horizontal bar from scratch - there are many ways. A wide grip is a common exercise on the bar. With this technique, you can give your back an athletic V-shape. This exercise is still one of the most effective ways to develop back muscles.

The wide grip technique looks like this:

• While inhaling, jump up, exhale sharply and grab the bar. In this case, all actions must be performed simultaneously. It is better to place the hands at a distance of 20 cm wider than the shoulders and direct the palms away from you.
• After a deep inhalation and simultaneous exhalation, pull yourself up. It is important not to press your elbows close to the body. You need to pull yourself up until the chin is above the horizontal bar. Do not block your breathing during exercise. This can turn into big health problems.
• On inhalation, gently lower, taking the starting position.

When pulling up, especially for beginners, there is a desire to ease efforts with the help of swinging. This technique will not bring the desired effect.

To achieve maximum results from training on the horizontal bar, it is better to adhere to simple rules:

1. Go up and down smoothly.
2. Do not swing at the expense of your legs - it is better to cross them.
3. Try to stretch your lats.
4. Being at the top point, linger for 1-2 counts so that the back muscles contract or contract.
5. Breathing should be consistent: ascend as you exhale, descend as you inhale.
6. Keep your back straight.

Reverse Grip Pull Up

Among the classic types of pull-ups, athletes distinguish exercises on the bar with a reverse grip. Many athletes advise pulling up in this way, because several muscle groups are involved in the work - the elbow and shoulder joints. Also, the muscles of the back, neck, and press get a good load.

The reverse grip technique has its own characteristics:

• Jump up and grab the horizontal bar so that the hands are turned with palms inward.
• In this case, the position of the hands should be at shoulder level or slightly narrower. It is better to press the chin to the chest, and the legs are crossed. This will be the starting position.
• As you exhale, begin to pull the body up until the chin touches the bar
• Then, while inhaling, gently lower down, returning to the starting position.

Upper grip pull-up

The upper or regular grip is usually called classic.

The technique for its implementation is quite simple and well-known:

1. Grab the bar with your palms outward. The distance between the hands is slightly more than shoulder width apart.
2. Bend your back slightly and cross your legs.
3. Pull up by bringing the shoulder blades together.

   

4. At the top point, touch the crossbar with your chest, and at the bottom point, fully straighten your arms so that the muscles stretch better.

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One-arm pull-up technique

One-arm chin-up is a skill that can be learned from scratch. You should switch from ordinary exercises to this type if the athlete easily performs 20 or more "clean" pull-ups with direct and reverse grip without jerking and swinging.

The special technique involves a step-by-step transition to a one-arm pull-up:

1. The first step is to learn how to clamp the bar with your hands. Start with a grip with both hands. But grab the bar with one hand not with 5 fingers, but with 4. The same with the other hand. Bring the execution to a pull-up on 1 finger.
2. Simultaneously with the clamp, a high rise on one hand is trained. It is necessary to descend slowly. The main thing is not to overdo it - to pull up as much as is enough.
3. An important part of the bar exercise is when the chin should be above the horizontal bar. To do this, you need to pull up on both hands, lower on one, freeing the other.

After the preparatory classes, it's time to move on to pull-ups on one hand:

• It all starts with a grip from the bottom. After that, hang on a straightened arm, crossing your ankles.
• As you exhale, begin to pull yourself up with an imaginary rotation of the bar. In this phase, it is best to press your hand against the body as tightly as possible. This will help to engage the muscles in your back and arms.
• Go down smoothly.

Breathing rules when pulling up

Sports activities require correct breathing technique. With improper breathing, the athlete may have high blood pressure or even lose consciousness. To avoid this, you need to follow a proven technique: always the difficult part of the exercises is performed on exhalation, the inhalation is given an easy phase. The same goes for pull-ups.

Many athletes make the mistake of pulling up and down in one breath. The most common mistake novice athletes make is holding their breath under high exertion. This kind of training will not be beneficial: with a lack of oxygen, the number of repetitions decreases.

After that, dizziness appears, and blood vessels may burst or pressure rise. Therefore, holding your breath while lifting on the bar is not recommended.

Precautions during exercise

In any sport, safety precautions must be followed. To avoid unpleasant and dangerous consequences for health, you need to follow the recommendations.

They are as follows:

• Under no circumstances should you exercise on the bar if there is muscle pain.
• It is worth refraining from training in the rain, frost and at night.
• Avoid loosely fixed structures, do not pull up on old rusted crossbars.
• Before each workout, warm up, warm up the muscles. Running, squatting, push-ups are suitable for warming up.
• All movements should be smooth, without sudden attacks.
• The crossbar should be appropriate for the height of the athlete so as not to jump too high.
• To avoid damaging the skin on the palms, it is best to use special fitness gloves.

• People suffering from diseases of curvature of the spine, protrusion, hernia of the spine should refrain from exercising on the crossbar.

How to learn to pull up a girl

The crossbar for a woman is an excellent sports equipment that helps in the formation of an ideal figure. The horizontal bar helps to strengthen the muscles of the back, chest and abdominals. However, it is more difficult for girls to master the pull-up technique than for men. Girls have a much weaker upper body than men.

Before moving on to pull-ups, you should stretch your muscles. The warm-up may include a jog or a warm-up exercise group. Then you can move on to the training itself.

How to learn to pull up on a horizontal bar from scratch for a girl: the direct grip technique will tell you.

This pull-up method is one of the easiest and safest:

• The first step is to grab the bar with a straight grip at a shoulder width apart. The grip on the bars should be with your palms facing away from you and your thumb down.
• Hang on a horizontal bar, slightly arching your back and crossing your legs.
• Slowly lift the body until the chin is above the bar.

• Go down smoothly.

How to teach a child to pull up

An active lifestyle is important not only for adults but also for a child. Not every child succeeds in mastering the pull-up technique, it is especially difficult for girls.

Preparatory lessons that will help a child learn to pull up from scratch:

• Build endurance. For this, running a short distance, power loads are suitable. Push-ups from the floor or with an emphasis on the crossbar, stretching the expander, classes in any sports section will be useful.
• As soon as the child has mastered the preparatory set of exercises, you can proceed to pull-ups.
• To begin with, a small athlete should start pulling up from a low height, about 50-70 cm from the floor. Experts believe that hanging on a bar will help your child get comfortable and understand the correct principle of these exercises. As for the grip width, for young athletes, the grip width depends on the development of the muscles.

To teach a child how to pull up correctly, you need to master the technique perfectly.

It consists of the following phases:

1. The child grabs the bar, hangs on the horizontal bar.
2. Rises.
3. Bends his arms at the elbows.
4. Takes the starting position.

Figuring out exactly when a young athlete will learn to pull up is difficult. Everything will depend on the level of training, the regularity of training and even weight. On average, mastering the technique will take 3 months.

Exercises with a partner

On the horizontal bar, you can pull yourself up alone or attach a friend to the common cause. Exercises with a companion will help you learn the correct technique from scratch and understand how much pull-ups and without assistance.

A beginner athlete and a friend must adhere to the following scheme:

• First, you should hang on the horizontal bar, firmly grasping the bar. Keep your abs and arms tense.
• The partner needs to come up from behind and clasp the legs of his partner, push him up.

• A friend shouldn't take all the burden on himself. The partner only helps and pushes, the rest of the work is done by the athlete himself.
• It is worth returning to the starting position smoothly, without unnecessary jerks.
• The partner puts his hands under the knees to support the chipper.

Exercises with insurance

For people who want to protect themselves from various injuries and falls, there are insurance. This method will help you learn the correct pull-up technique without risking health.For this, a strong and tight elastic band or a long expander is suitable.

Either of the two belay belays is secured to the crossbar, forming a loop. Further, the athlete must penetrate the formed belay so that the elastic band is under the feet or buttocks. Thus, the belay pushes up and it will be easier to pull up.

Beginner program: 1-5 pullups

The desire to be in shape takes a lot of effort. You don't have to go to the gym to get results. Strengthen muscles, you can pump up on the street using a horizontal bar. Pulling up on the horizontal bar after a week from 1 to 5 times is a real and doable task.

To pull up more than 1 time, at the first stage you need to follow the following scheme:

1. Constant hanging on the bar and push-ups are the first exercises that will help you pull up from scratch and increase muscle mass.
2. Kettlebell lifting will also be beneficial for the shoulder girdle.
3. As soon as the zero barrier is overcome, it's time to increase the number of repetitions. To do this, you should train, pulling up 1-2 times for 10-12 approaches, resting for 20-40 seconds. If you can pull up only once, it is better to increase the break time.
4. Training using different grips will allow you to pull up more with your regular grip.

After a month of regular training, most beginners can pull up 5 or more times.

Second stage - 5-10 pull-ups

When you have the skill of pulling up 5 or more times, the most important thing is not to slow down and increase the load.

Various grips will help with this, as well as proven methods:

1. Technique "Ladder" in the form of a game. The point is that the participants start pulling up from 1 time. With each pull-up, the number of repetitions increases until one of the players reaches the maximum figure. Thus, you can train alone, resting with a difference of 5 seconds between sets.
2. Army technique. The main thing in this technique is to pull up the same number of times for 10-15 approaches.
3. Exercise "1/2 + 1" This technique is used if you can do no more than 10 repetitions.

In the first week, it is worth pulling up 5 times in 4 approaches with its own weight. Next week, the number of pull-ups increases by 1 rep - 6 times with 4 sets. On the 3rd week, the number of pull-ups is repeated - 5 times in 4 sets, but with a weight of 2.5 kg, suspended from the belt.

4th week - 6 repetitions of 4 sets with a weight of 2.5 kg. 5th week - 4 sets of 5 times, with a weight of 5 kg. 6th week - 4 sets of 6 times with a weight of 5 kg.

So you need to train until the weight of the weights reaches 10 kg. After training with 5 pull-ups of 4 sets and with a 10 kg weight, you need to take a break for a week. And after a week's rest, it is worth pulling up the maximum number of times under the weight of your own body. Typically, this technique will help you increase the number of pull-ups by half the previous amount.

Third stage - 10-30 pull-ups

At this stage, some sense of self-confidence has already appeared. But the goal of the class is to pull up 30 times. You should train in the same direction - use different types of grips, trying to squeeze out the maximum repetitions. Thanks to slow pull-ups, muscles grow faster. Rapid lifts improve dexterity, body and hand mobility.

To pull up on the horizontal bar 30 times, you need to follow this program:

• It is recommended to stretch your back, arms and shoulders before the main exercises.
• After warm-up, do 10 reps on the bar.
• Break 1.5 min.
• Pull up with a narrow grip 10 times.
• Relax for 1.5 minutes.
• Raise with a reverse grip 10 times.
• Break again, but longer - 5-7 minutes.
• Perform the final part with the maximum number of pull-ups. Subsequently, achieve 30 repetitions in one approach.

This program is best done every other day to help your muscles relax and start growing.

Fourth stage - over 30 pull-ups

Pulling up more than 30 times is a major achievement.The special technique is designed for several weeks. This technique involves classes every other day: Monday-Wednesday-Friday. With its help, you can easily pull up to 50 times in 6 approaches.

The table shows the training program:

It is worth noting that for the effect with the new approach, it is necessary to change the grip: forward-reverse-neutral-reverse-direct.

Tips for increasing the number of pull-ups

How to learn how to pull up on the horizontal bar from scratch and increase the number of repetitions, several methods will tell you:

• Lewis Armstrong's method. I pulled up on the horizontal bar 5 times a week and skillfully combined this with push-ups every morning for 3 sets. According to his program, it is necessary to increase the number of pull-ups due to high loads in a short time. This technique is aimed at developing the muscles of the back and biceps. Break between hikes 5-10 minutes.
• Back staircase method. The point of this method is that the athlete pulls up in 4 sets with the maximum number of repetitions. With each set, pull-ups decrease by 1 repetition. The breaks between hikes are 3 minutes. The effect is noticeable after a few weeks, when the number of lifts on the horizontal bar oversteps the usual mark.
• 30 week program. It has some similarities with the previous method, but there are 5 approaches. This method is designed for those who pull up 6 times. In 30 weeks, you can actually achieve a result of 26 repetitions per set. It is important that 1 repetition is added to the approach every week. By week 30, you can see progress in pull-ups.

Thanks to these techniques, you can make a big leap in pull-ups, increasing them to double or triple digits. You can combine these methods with other methods: various types of grips, pull-ups with weights.

An effective pull-up program for the week

The weekly program is suitable for those who do not know how to pull themselves up at all or climb up to 5 times on the horizontal bar. The program is designed for 5 days, with 2 days of rest.

It includes:

1. 1st day. You need to do a maximum of 5 sets of pull-ups. You should not chase the quantity - pull up as much as you have strength. The main thing is the right technique.
2. 2nd day. Dedicated to performing an exercise called "Pyramid". You should start with 1 lift, in each set increasing by 1 time. Breaks between sets of 10 seconds. After you need to do the maximum number of repetitions.
3. 3rd day. Consists of 9 approaches: 3 wide grip, 3 medium and 3 narrow grip. Break between sets-1 min.
4. 4th day. At this stage, you have to squeeze out the maximum approaches without restrictions. Every 3 approaches, you need to change the grip. Rest between sets no more than 1 min.
5. Day 5. The last day of the training week is simple. Here you need to recall the most difficult workout for these 5 days and repeat it.

The remaining 2 days are recommended to take a break from pull-ups, replacing them with push-ups from the floor.

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Types of exercises on the horizontal bar at home

How to learn how to pull up on a horizontal bar from scratch without leaving home is relevant for those who have their own gymnastic apparatus. But even if it is not there, it will not be difficult to purchase it in any sports store.

You need to train according to the following scheme:

• Start with a normal grip. This type of pull-up is done with a straight grip at shoulder width, without unnecessary jerking or swinging of the body. It is necessary to pull up so that the chin is above the crossbar.
• Reverse grip pull up. The technique for performing this exercise is similar to the usual one, but the principle of gripping is different - with the palms facing you.
• Wide grip. You need to grab the bar in such a way that the distance between the hands is at least 20 cm. As for the technique, the grip is straight, you need to rise as you exhale, descend as you inhale.

In addition to various grips, it is worth including in the training program push-ups from the floor, lifting weights or dumbbells.

Any of the pull-up methods on the horizontal bar will be effective if actively used. Both a novice athlete and an advanced athlete will easily understand how to learn skill from scratch. The effect of regular exercise in some is noticeable as early as the 2nd week, in others it stretches for several months. The main thing is to be patient and go towards your goal.

Video on how to learn to pull up on the horizontal bar

Pull up for guys:

How to pull up a girl: