Strengthening strength and muscle mass, drawing relief, the development of endurance - all these advantages gives pull-ups
on the horizontal bar. The training program of any athlete necessarily includes this exercise, which is considered basic in athletics and crossfit. When doing pull-ups, the force is distributed between the fingers, forearms, biceps, triceps, shoulders, back and stomach.
What to do if it is impossible to perform even one independent pull-up on the horizontal bar? The program provides for the preparation and implementation of modified (lite) options.
Before class, you must:
- It is good to stretch and strengthen the muscles, namely: shoulders, biceps, latissimus dorsi, rhomboid muscles.
- Train the grip - during the week, perform the three maximum possible hangs on the horizontal bar with a minute break between attempts.
- Choose exercises that help muscle development: horizontal pull-ups on the rings, lifting the bar for biceps.
There are two approaches to doing one pull-up on the horizontal bar. The program can rely on the use of negative pull-ups or the use of additional funds.
Option number 1. Purpose - independent pull-ups
Inventory: horizontal bar, elastic band (expander), rings, chair or bench.
Training is carried out 3-4 times a week until you can do three pull-ups in one minute:
- The first day is allocated for working out the muscles. You need to pull up 8-12 times with an elastic tape, do three approaches.
- The second day is devoted to pull-ups with support. You can stand on toes, substitute a chair or a drawer, lean with only one leg. 5 sets of 5 repetitions are performed.
- The third day is very intense to increase stamina. You need to do 5 approaches of 3-5 pull-ups with elastic tape and as quickly as possible.
- On the fourth day, you should do strengthening your arms, shoulders and back, and also make visas on the crossbar.
Option number 2. Purpose - independent pull-ups at home
Inventory: horizontal bar, chair.
If a beginner does not have the opportunity to buy an expander and it is not possible to perform one pull-up on the horizontal bar, the program can be built in five stages.
- 5 approaches of 8 negative pull-ups, for which you need to stand on a chair near the horizontal bar, grab the crossbar located at eye level, so that the palms are facing the face. Hang on the horizontal bar and lower as slowly as possible, gradually unbending your elbows. Train every other day, gradually slowing down the time of "fall" to 2 seconds.
- 5 sets of 8 negative with a direct grip (palms are turned away from the face). Exercise until the descent takes 2 seconds or more.
- 2 sets of regular pull-ups and 3 sets of 8 negative pull-ups. Continue until you can do two exercises to the chin.
- 5 sets of 8 pull-ups, while starting each set with the usual and completing the exercise in the negative phase as the forces decrease.
- Pull up as many times as possible and end the approach by hanging on the bar at the highest point.
If you calmly managed to do at least one pull-up on the horizontal bar, the program is rebuilt to improve skills.
- Try to catch up as many times as possible for 5 minutes, but do not stretch the attempts for 10 minutes.
- Increase the number of repetitions every week or reduce the time to complete a certain number of exercises.
The program for increasing pull-ups on the horizontal bar should also include a modified version with an elastic band, horizontal pull-ups, a swing on the floor with arms and legs raised at the same time, training biceps and triceps.
Regularity and perseverance will help to achieve a quick result.