The popularity of pull-ups on the horizontal bar is due to their versatility. This exercise with its own weight allows you to build muscle, increase strength and endurance. The result of the exact implementation of pull-ups is the strengthening of the back, biceps, forearm, abs.
Exercise technique is the basis of success
The question of how to pull up correctly is reflected in the technique:
- Use full grip with your thumb on the bar. This is a basic rule that allows you to well load the latissimus dorsi muscles, which means to take a step towards rapid progress.
- Cross legs or bend at the knees to prevent swaying of the body and pelvis. The answer to the question of how to tighten correctly is obvious: only by the strength of the muscles of the arms and back.
- It is necessary to learn pull-ups slowly - do not try to do the maximum load immediately, do not work at speed.
- Breathe measuredly: when lifting, take a breath, at the maximum point - exhale.
- Keep working muscles in tension throughout the exercise, even when lowering. This works to increase strength.
When asking how to pull up correctly, beginners usually don’t know where to start training. Each lesson is preceded by a warm-up - you can not immediately jump on the horizontal bar, this increases the risk of injury to muscles and joints. Those who do not know how to learn how to pull themselves up and are not able to do even one repetition will benefit from excellent advice - they should hang on the horizontal bar for a minute or longer. As soon as the grip gets stronger, you can add weighting in the form of a backpack with dumbbells, and then make attempts to pull up. Partial repetitions can be given half an hour a day, the main thing is regularity. When you manage to do one full pull-up to the chin, it is the turn to improve the technique.
Key elements of progress
You should remember a few mandatory rules:
- Do not take breaks due to laziness. Every week you miss is a step backward, loss of result.
- To learn about how to pull up correctly, you need to give all your best: it’s better to do five repetitions with the chin raised above the crossbar than 10 partial pull-ups.
- To begin training with pull-ups, which require a lot of strength, because any exercise performed before them, reduces effectiveness.
Many advise you to learn how to properly pull up on the uneven bars before mastering the horizontal bar. This exercise is called horizontal pull-ups, when the legs are located on the floor or on an elevation, and the body rises to the crossbar due to the strength of the arms, shoulders, chest and back.
Features of muscle building and strength on the horizontal bar
Bodybuilders are worried about how to pull up properly to build mass. You need to rise quickly, lower slowly and with muscle tension. Do not chase the number of repetitions, perform no more than 10 times in a row, rest for about 3 minutes between sets. You need to load the muscles about two times a week, give them a good rest, and also replenish energy with high-calorie foods (lean meat, cereals, cottage cheese, eggs).
Work on force involves the opposite approach: slowly rise and fall quickly, increase the number of repetitions, reduce the pause time between sets. To train on the horizontal bar to increase endurance should be more often, you can use the game moment - include training on the principle of the pyramid or superset (typical for crossfit).
Over time, you can complicate the pull-ups with additional weight, but only after the usual exercise will seem too simple.