Recently, the progressive part of humanity is devoting more and more time to caring for their own health. One of the main components of a healthy person is a toned body.
Strengthening the muscle frame is best done in specialized gyms, but not everyone who wants it has the time and money, and then many people like to play sports outdoors.
One of the alternatives to exercising in the gym is horizontal bar exercises.
The undoubted advantage of the horizontal bar is that you can install it in your house or in the yard, and it does not take up much space. If you do not want to buy your own horizontal bar, then at almost every stadium and in every yard of your city there is this absolutely free simulator. By the way, on the horizontal bar you can not only tighten, but also strengthen the muscles of the press.
In this article you will learn how to learn how to pull up on the horizontal bar 30 times.
The muscles that work when doing pull-ups
Exercises on the horizontal bar are good because during their execution not one muscle group works, but all the torso muscles, and by changing the grip you can increase or decrease the intensity of the impact on a particular area.
So, let's look at which muscles are tensed when pulling up on the horizontal bar:
• The latissimus dorsi or “wings”.
• Trapezius muscles of the back.
• The muscles of the flexors and extensors of the forearms (located between the elbows and hands).
• Biceps.
• The muscles of the press, both oblique and straight with transverse, and also the muscle responsible for straightening the trunk.
• Back bunches of deltoid muscles.
As you can see, training on this simulator will solve many of your problems, especially if your pull-up technique on the horizontal bar is correct.
Proper breathing technique
The basic rule when performing any physical exercise is proper breathing. Violation of the breathing technique when pulling up will not only significantly reduce the effectiveness of the exercise, but also be fraught with serious health problems, such as severe trauma to the cervical vertebrae and herniated discs.
The correct pull-up technique on the horizontal bar includes the following breathing steps:
• Before you begin to perform pull-ups, you take a deep breath, filling the lungs with air as much as possible.
• During the pull-up, you exhale, freeing the lungs as much as possible.
Breathing in this order, you will insure yourself from the above consequences and from stretching the small muscles.
Remember that the most difficult part of any exercise you must perform as you exhale.
Pullup Technique
In order for you to achieve the result you were hoping for after completing the exercise, it is important to perform the exercise correctly.
Since you can catch up 30 times without straining, just following all the rules, let's get acquainted with the technique of this exercise:
• Grasp the horizontal bar with both hands with the grip you have chosen for yourself. The thumb should always be at the bottom.
• Observing the rules of breathing, begin to pull up until your chin is 2 cm above the bar. In this case, do not jerk. Your feet should be pressed against each other or slightly open.
• Also calmly return to the starting position.
• Repeat the exercise as many times as you have enough strength. You should evenly lift both arms and sides of your body. Do not wriggle or jerk. If you are tired before doing the planned number of pull-ups, break the exercise into two sets.
There is one more rule
With slow pull-ups, you gain muscle mass faster, and with quick pull-ups you become more mobile and your arms, and therefore the blows, become much stronger, although in this case the muscles do not grow so fast.
Types of Grips
Before learning how to pull up 30 times, let's figure out which of the grips you need to pay special attention to.
Many people think that there is not much difference in how you arrange your arms when pulling up. This opinion is erroneous, because it is the grip that determines which muscles are most tensed during the exercise.
There are five types of grip:
• The narrow grip is different in that when pulling the brushes are literally pressed against each other. This way you will perfectly work the muscles of the forearm and biceps.
• Wide grip is different in that when it is carried out, the arms are spread as far as possible. With this exercise, you pump your back. To increase the effectiveness of the exercise, hold the bar with four fingers, moving your thumb to the side.
• A normal grip involves placing the arms shoulder-width apart. This exercise will work all your muscles equally.
• Mixed grip - with this arrangement, the hand of one hand is located, as usual, and the other hand is turned inward.
• Reverse grip - the hands of both hands are turned inward.
What prevents pulling up the first time?
If a person far from sports asks himself a question: "How to learn to pull yourself up on the horizontal bar 30 times?" - quickly this skill, most likely, will not be given to him, due to the existence of a number of obstacles:
• Overweight is one of the most important problems that prevent pull-ups. A person with this deficiency should not only lift the weight of his bones and muscles, but the mass of other unnecessary deposits.
• Weak muscle frame. Before you learn to pull up on the horizontal bar 30 times, you will have to strengthen the muscles that work when doing pull-ups, both primary and secondary.
• Improper execution technique. You will never succeed in pulling up correctly if all your muscle groups work inconsistently.
How can you learn to pull yourself on the horizontal bar from scratch
If you are unable to perform a single correct pull-up, then you should gradually go to the development of technology.
So, let's figure out how to learn to pull up on the horizontal bar 30 times, gradually training the muscles needed for this:
• Simple hanging on the horizontal bar is the first and probably the simplest exercise. It consists in you hanging on the horizontal bar and hanging on it as long as possible.
• Negative cravings. The meaning of this exercise is that you perform only the second part of the pull-ups. To do this, you should be hanging on bent arms, and the chin should be above the bar, if you cannot manage to pull yourself into this position yourself, substitute a chair or ask a friend for help. From this position, slowly return to the starting position (vis). Do 5-7 reps, 3 sets.
• Work with a partner. You will need the help of a friend in this exercise. You must be pulled up with a partner and carry out negative traction yourself.
• Classes on a special simulator. This type of occupation is the simplest, but ineffective. Its meaning is that the pull-up is fixed in a special simulator, which helps the athlete to pull up. The advantage of this method is that the degree of assistance of the simulator can be adjusted.
• Pulling with the stand. With this pull-up, you perform an exercise at half amplitude. Substitute a short chair or small bench under the horizontal bar, stand on it and jumping, fix on the horizontal bar with elbows bent at an angle of 90 degrees, do the exercise yourself.
30 Pullup Program
Since the muscles need to be given time to grow, do the exercises described in this program every other day:
• Mash your back, arms, and shoulders using special exercises.
• Pull up with your usual wide grip 10 times.
• Rest 1.5 minutes.
• Pull up with a narrow grip 10 times.
• Rest 1.5 minutes.
• Pull back grip 10 times.
• Rest 5 - 7 minutes (at this time you can do exercises that do not affect the muscles of the arms, back and shoulders).
• Pull up with the usual grip the maximum number of times (try to bring the number of pull-ups to 30 over time).
We examined all the errors and factors that impede the correct implementation of pull-ups, described in detail the correct technique and explained how, gradually training the muscles to come to it. Now you know how to learn to pull up on the horizontal bar 30 times.