Young people today prefer to go to the gym; they are attracted there by the desire to have a sporty, courageous figure. But what makes a manly figure? Of course, these are broad shoulders and a broad back. You can perform traction of the upper block to the broadest muscles of the back, and you can do it on the horizontal bar. But how to learn to pull yourself up on the horizontal bar from scratch?
What muscles does the horizontal bar work out
As already mentioned, the latissimus dorsi is the main group that is involved on the crossbar. Auxiliary muscles - triceps, biceps, chest. In general, the horizontal bar affects the entire torso, the spine and posture.
How to start to pull up on the horizontal bar: first steps
Many people are afraid to even go to the horizontal bar. But after all, no one sets records for the first time. If you have to pull yourself on the horizontal bar from scratch, just start hanging on it. This allows you to primarily increase the grip strength. Our fingers and wrists are too weak, and often we cannot pull ourselves up because we simply cannot hold onto the bar. Try to hang on the horizontal bar as long as possible, each time increasing the duration.
Strengthen the latissimus
You should regularly perform vertical traction, which simulates pull-ups on the horizontal bar. Before you learn how to pull yourself up on the horizontal bar from scratch, you should perform exercises to thicken the back muscles - dumbbell pull in an incline.
Negative exercises
Negative pull-ups allow you to feel the work of the back muscles in pull-ups. To perform, stand on a support, grab the bar. It is necessary to remove the legs from the support, remaining to hang face in front of the horizontal bar. Under the weight of its own weight, begin to go down, straining the broadest muscles as much as possible. Thus, you should train your back for at least one to two months. Then you can begin normal exercises. Now you understand how to learn to pull yourself up on the horizontal bar from scratch. Serious preliminary preparation is required.
Method for increasing the number of pull-ups
As a result of training, the muscles involved in pull-ups have significantly strengthened.
You can proceed directly to the pull-ups. The exercise is performed without jerk, calmly. For the first time, you can perform pull-ups from the bottom point from the support, as well as use various auxiliary elements: straps, shock absorbers.
As soon as you learn to pull yourself up with full amplitude at least 1-2 times, start practicing as follows. For a month, every day, pull up on the horizontal bar 1-2 times ten sets for the whole day. In parallel with the week, you need to do back training: upper draft, deadlift, dumbbells.
Now that we know how to learn how to pull ourselves up on the horizontal bar from scratch, it costs us nothing to acquire a wide, courageous back. The most important thing is not to miss classes and not to hope for record results for the first time. Many, failing to catch up even once, throw a horizontal bar, disappointed in themselves and sports. Hard work, systematic studies and a great desire will help to overcome the weakness of our own body and make good friends with the horizontal bar.