When a person decides to start playing sports, he does not have to go to the gym immediately. Especially if he is far from his house. The first exercises can be done in the apartment or in the yard, using the simplest devices for this. One of these simplest shells is a regular horizontal bar. In order to understand how to pump up on the horizontal bar, you need to know several basic principles.
How to learn to pull up
The main thing is gradualism. Do not rush things. Especially if you have never played sports before, or it was a long time ago. First you need to give your muscles and tendons to get used to the horizontal bar.
If you can’t pull yourself up once or just dream about how to pump up on the horizontal bar, give up your dreams and start acting. You will need to do two exercises. The first is just to grab the bar and hang on it for a few minutes. So you accustom tendons to an unusual load.
The second exercise is pull-ups. But not as is customary, but in lightened conditions. That is, you need to choose a horizontal bar so that it is at the level of your belt or chest. You need to grab it with an ordinary grip, take a step under the crossbar and hang. In this case, the legs will be on the ground. In this position, you need to make the maximum number of presses of the chin to the crossbar.
Do this exercise for at least two weeks. Gradually increase the number of pull-ups, and bring them up to a hundred times a day - then you yourself will understand how to build muscle on the horizontal bar. This simple exercise will prepare your back and arms for serious stress.
When you can pull yourself up twenty times in a row - it's time to move on to these exercises. At the same time, the most important rule must be remembered - during pull-ups, the body must constantly remain smooth and not make impulsive movements.
Horizontal bar in the apartment
To begin, consider the option of pumping up on the horizontal bar if it is limited by space - for example, it is mounted in a box of interior doors in an apartment. However, all the recommendations with this arrangement of the projectile are suitable for training in the yard.
Back
Pullups are considered one of the best exercises for the development of the latissimus dorsi - the very one that gives the body an attractive muscular appearance. It should be borne in mind that this exercise can be performed in several ways and at the same time develop various muscle groups.
It is necessary to use all types of grips - at shoulder width, slightly wider than the shoulders and a very wide grip. In the first and second case, the middle parts of the latissimus muscles are better pumped, and in the latter - the uppermost ones.
Biceps muscle of the shoulder (biceps)
Although pull-ups themselves have a secondary effect on the muscles of the hands, you can still work separately on the popular biceps. To do this, you need to grab the crossbar with a grip toward you (palms facing you), and connect them. The brushes should be next to each other, touching each other.
This pull-up transfers the main tension to the biceps, and the latissimus muscles and forearms are subjected to secondary effects. This exercise is also convenient in that it can be done on any ledge, a pipe cut or a bitch. Because for the grip you only need about 15 centimeters of the crossbar.
Horizontal bar in the yard
Having figured out how to pump up on the horizontal bar in an apartment, we move on to training in the yard. There is enough space above the crossbar to do additional exercises for the development of the abdominals, chest and triceps of the shoulder (triceps).
Abdominal Press
To train the lower abdominal press, you need to hang on the horizontal bar, straighten your legs and in this form lift them first to the level of the belt, and then to the level of the chest. Gradually, you need to increase the amplitude and reach the feet touching the crossbar above your head.
Chest and Triceps
In the courtyard, you can master the exercise "lift-coup." To do this, in one motion raise your legs to the horizontal bar, pull yourself up, and throw the pelvis on the crossbar. Turning back, you will find yourself above the shell.
Since the horizontal bar is below you, and you rest against it with your palms, now you have involved the triceps and lower chest. Slowly begin to bend your arms, dropping down. It is unlikely to be done to the end. Therefore, the exercise should be brought to about half, and then straighten your arms. In its effect, it is very similar to push-ups on the uneven bars.
Training Methods
It’s best to always do several sets of 10-12 reps. In this case, you must adhere to the main rule - no more than one minute should pass between sets, and each repetition should take at least 4-5 seconds.
Now you already understand how to quickly pump up on the horizontal bar. This is a very effective projectile that allows you to increase the strength of the muscles of the upper half of the body. Having done all these exercises, you can move on to other, more advanced methods of training on the bar.