Pulling on the horizontal bar: table. Training program

The horizontal bar is an excellent tool for pumping back muscles. Also, hands are worked on it, the forearms are pumped and the general muscles are developed. Because pull-ups are a basic multi-joint exercise that involves a large number of different muscle groups.

If you decide to start pulling up on the horizontal bar from scratch, then it is worth remembering that any exercises must be performed wisely. You should engage in a specific program, recording your results. That is, you do not need to stupidly perform pull-ups on the horizontal bar.

A table with your results will help you track your progress and see how effective the training program is. Only in this way will you be able to clearly determine whether the exercises are suitable for you and whether you are moving forward.

Think hard!

Before any workout, the body needs a warm-up. Thanks to it, various troubles can be avoided: injuries, sprains, tearing of ligaments, injuries of the shoulder joint, dislocations, etc. In addition, well-heated muscles are always ready to set a new record for pulling up, as they are ready for stress.

Therefore, do not neglect the workout. It should last at least 5-10 minutes. After warming up, you should feel a surge of strength and muscle readiness for work. If there is no such sensation - do not rush, repeat the warm-up again.

What grabs exist, and how do they differ?

You can perform different pull-ups on the horizontal bar. Grips play a very important role in the distribution of load on the muscles of the body. There are several types of grips with which you can hold your body on the horizontal bar and perform exercises.

The classic and easiest grip is hands with the width of the shoulders, palms touch the horizontal bar and turned away from you, the thumb should grab the bar from the bottom. By the way, about the thumb: there is no consensus on the question of how to do it right and whether it should completely grasp the crossbar.

Many athletes prefer them to take on the horizontal bar in the same way as with the rest of their fingers. Therefore, you can do as you please. If you feel uncomfortable, then simply rearrange your fingers. This can be done even by hanging.

If your arms are located shoulder width apart and the grip is classic, then you will give a distributed load to the upper and lower latissimus dorsi, biceps, and forearms.

Turning your palms to yourself, you will remove part of the load from the back and shift it to the biceps. This is mainly done by those who want to give volume to their hands in an accelerated mode.

Latitude grip

Further, the wider the grip, the more the latissimus dorsi muscles are involved . In the meantime, the muscles in the arms will take on less and less stress. Therefore, if you want to have a wide back, then try to do pulling with a grip that will be longer than the width of your shoulders.

Narrower grips involve more in the work of the arm, especially the biceps. In addition, the lower sections of the latissimus dorsi are also included. If you want to swing your arms on the horizontal bar, then try to pull yourself with a narrow grip.

Safety first

It is worth remembering a few rules that must be observed at each workout:

1. Regardless of where you work, use the horizontal bar to pull up the house or go out into the yard, you need to choose the height of the projectile so that you can easily reach the crossbar or slightly jump to it.

If it is located higher, then you can accidentally stumble, land incorrectly and damage your legs. Therefore, try not to perform pull-ups on those horizontal bars for which you have to climb the stairs.

2. Be sure to use gloves or magnesia. So the palm of a person is arranged that it is not intended for the load that it experiences at the moment of pull-ups.

It is best to buy, of course, gloves - your hand will not only stop sliding on the bar, but the load on the hand will also slightly decrease. You can use magnesia, which is sold in any sports store. It is popular because of its low price and high efficiency.

If you want to feel the crossbar completely and not slide on it, then magnesia is what you need.

Training program for beginners

For a person who is just starting to actively engage in sports, training is worth 1 time in three days. That is, if you exercise on Monday, the next lesson should be held on Thursday. This will enable the body to recover and stock up on new forces.

Of course, pulling up on the horizontal bar from scratch is very difficult to start. If you can’t even pull yourself up 1 time, then you should study from a stool or chair in the following way: stand on a chair, use your legs to jump so that your chest touches the crossbar and begin to fall down.

Do this until you feel the strength in yourself to pull yourself up at least once. Try to do it as slowly as possible. Thus, you can master pulling up on the tunic from scratch.

Beginners are no good acrobats

People who know how to perform various tricks on the horizontal bars are very popular among others. Such popularity must be maintained, surprising everyone with new interesting movements.

But if you are just learning to pull yourself up, then you should not be distracted by such acrobatics. It will be enough for you to perform basic exercises to achieve the first results.

In one workout you can do:

1. Pull-ups with a wide grip.

2. Pull-ups with a narrow grip.

3. Pull-ups for biceps.

Do at least 4 sets 4-5 times.

Once this load is completely submissive to you, begin to increase the number of repetitions in the approaches. After you were able to do 4 sets of 15-20 times of any of the exercises, it makes sense to use weights by pulling up on the horizontal bar.

The table below will help you build your workouts with extra workload. But to perform an exercise of such a plan is recommended only when you are confidently pulling up and there is no damage to the shoulder joint.

How to increase pull-ups on the horizontal bar in the shortest possible time?

If you are no longer a beginner, but are engaged in a certain amount of time, then there may come a period when you stop developing. This is due to the fact that the body has reached the optimal shape and condition for the tasks that you set for it.

And it is not always easy to cross the border of 30 pull-ups, no matter how much natural resources are accumulated in the body, they all manage to get out, and you cannot increase the pull-up approaches on the horizontal bar.

But there is always a desire to become better and better, what to do? In such cases, it is necessary to cause shock stress in your muscles during training, so that the body revises its position and understands that it is necessary to develop further, since the loads have increased significantly.

This push can be pull-ups with extra weight. The easiest way to do this is to have a regular portfolio at your disposal. If you don’t have one, you can purchase it, however, check that it has strong handles, as you will properly load them.

For the effective use of additional weight, you need to perform pull-ups on the horizontal bar according to a certain pattern. The table below is suitable to understand how to build your training program. You can use it as a basis when drawing up a training plan.

Adhering to the training principle given in this table, you will soon learn directly on yourself how to increase pull-ups on the horizontal bar.

Exercise regularly

Do not forget that training should be regular. Without a systematic approach to classes, you cannot achieve the result. Set yourself up for what will need to be allocated at least an hour a day to perform pull-ups on the horizontal bar.

The table above will help you not stop there and improve your results. But do not chase the scales, as the shoulder joint is a very complex mechanism that is easy to damage. Try to increase the load gradually. Do not try to set a pull-up record for every workout.