An individual system of pull-ups on the horizontal bar is necessary for every person who wants to have strong and relief muscles. After all, this exercise has long been considered effective and useful. Now horizontal bars or crossbars are located on all playgrounds, in each yard, a sports hall. All people are familiar with pull-ups since school times, but not everyone knows and understands that to achieve real results, you will need to do much more and better than what is offered in training programs for certain ages.
The article will tell you what pull-ups are, how to perform them correctly, and will also help to understand the question of whether the pull-up system on the horizontal bar is useful or if it is an unnecessary waste of time. To achieve maximum results, you must follow all the rules and adhere to the recommendations present in the article.
History and Theory
In ancient Greece and many other developed and developing states there was no clear system of pull-ups on the horizontal bar, but they were necessarily included in the complex of basic exercises. Already in those days, people realized that this type of training strengthens muscles quite well, helps to build mass and forms a harmonious relief.
Tibetan monks developed the first pull-up system on the horizontal bar from scratch, improving the existing technique. They included several original elements in it, which make it possible to reach large peaks in a short time. Today, people are aware of more than one pull-up system on the horizontal bar. Among all the variety of unique techniques, everyone can find the best option for himself, whether he is a beginner or an experienced athlete.
What muscles can be pumped
Athletes who have been practicing on the bar for a long time know exactly how these exercises help. Beginners are not aware of all the benefits of a horizontal bar. Therefore, before moving on to the system of pull-ups on the horizontal bar for beginners, it is necessary to understand what muscle groups can be pumped with this projectile:
- biceps
- upper and lower press;
- pectoral muscles;
- forearm
- back muscles.
The horizontal bar, of course, is a universal sports equipment, because it allows you to work out the whole body at the proper level.
Crossbar exercises
People often turn to the pull-up system on the horizontal bar in order to develop muscles and perform more complex exercises. Indeed, the crossbar provides a fairly wide field for the imagination of an athlete. On this projectile you can perform incredible tricks and exercises that develop various muscle groups.
The most popular exercises are presented below. They attract the attention of not only men but also women, even despite their complexity.
At the end of the individual pull-up system on the horizontal bar, in a month you will achieve significant results, these exercises will seem easy, and they can no longer be shy to perform on the street or in the gym.
Burpy
Among athletes of various categories, this exercise is most common. Its main distinguishing feature is the fact that it is popular even among martial artists who prefer to constantly develop their own endurance, strength and dexterity. But with all this, one should not forget that this exercise should in no case be included in the system of pull-ups on the horizontal bar from scratch, because it is not always easy even for experienced athletes.
The burpy technique is not so complicated, but it requires maximum concentration. The first step is to take the starting position - stand in front of the horizontal bar, stretch your arms along the body, and position the legs clearly shoulder width apart. The following should be done at a fast pace:
- to squat;
- jump jump point-blank;
- do one push up;
- again with a jump back to his haunches;
- take a starting position;
- jump out and pull up;
- return to starting position.
Kor
Kor is an almost complete system of pull-ups on the horizontal bar to build muscle, develop strength and endurance. An unusual set of exercises can be easily performed at home, as the only necessary shell is the horizontal bar.
The first step is to take exactly the same starting position as in the previous exercise. Next, you need to perform movements in this order:
- bounce to the crossbar and pull up;
- raise straight legs so that they are perpendicular to the body;
- lingering in this position for a couple of seconds, the legs should be lowered;
- raise legs again, but at right angles, and then lower;
- raise straight legs again so that the socks touch the crossbar;
- return to starting position.
This exercise should be repeated for at least four approaches.
The best pull-up system on the horizontal bar is given step by step below. It is ideal for beginners, but more experienced athletes will need to complicate the task. For them, the ideal option is to perform this exercise before and after daily pull-ups on this system.
How to pull up
Many beginner athletes want to independently develop for themselves a system of pull-ups on the horizontal bar. 50 times, of course, not a single beginner can catch up, so many of them strive to achieve good results with their efforts. Unfortunately, the majority cannot do this, because not every person who has not previously been involved in sports knows how to properly pull up. Because of this, people get injured instead of the desired result, but it is much easier to spend time studying the theory than recovering from their own reckless actions.
When pulling up the back and legs must be straight. It is necessary to raise the body body until it stops, so that the chin touches the crossbar. The horizontal bar contains many secrets that can lead to the success of any athlete. Fortunately, you do not need to solve them, because other people have already done this for a long time:
- In order to build up mass, it is necessary to rise as slowly as possible, and lower, on the contrary, quickly.
- To strengthen the muscles and increase endurance, you will need to carry out quick lifts, but you will have to lower yourself slowly.
- To improve stretching and flexibility, you should quickly go up and down, and in between periods it is recommended that you simply hang on the horizontal bar for ten seconds.
Types of Pullups
As you know, you can pull up in different ways:
- Direct grip. In this type of lifting, the arms must be directed with the back to the projectile on the crossbar. Narrow straight grip - arms at shoulder level; medium straight grip - arms wider than shoulder width by about 10 centimeters; wide straight grip - hands are located as far as possible from each other.
- Reverse grip. In this case, the hands should be directed by the palms to the crossbar. Here you can also be pulled tight, medium or wide grip.
Tips for beginners
Beginning athletes who have never been tightened in their lives or have done this for a very long time, definitely need to listen to the recommendations made by real professionals. Experienced athletes can recommend some great ways to help you learn how to pull yourself up from scratch. Among them:
- With a stool. Standing on it, pulling up will be much easier. Having reached the highest point, you need to stay in this position for about three seconds, and with each subsequent rise, gradually increase this time.
- Insurance with rubber. This method involves tying yourself in a belt with a special sports rubber band, which is attached to the horizontal bar with the other end. Thanks to this auxiliary element, getting to the top point will be easier.
System of pull-ups on the horizontal bar for beginners: program
The ideal program, understandable and accessible to all, would be the following table.
| Approach / week | 1 | 2 | 3 | 4 |
| 1 | 4 | 5 | 7 | 9 |
| 2 | 3 | 4 | 6 | 8 |
| 3 | 3 | 4 | 6 | 9 |
| 4 | 3 | 5 | 7 | 9 |
As you can see, the load increases gradually and accurately enough to protect the athlete from unnecessary injuries, as well as overwork. Having successfully completed the first month of training, the load needs to be increased by about 2-3 times.
rules
Before starting classes on the crossbar, you need to learn the rules that are guaranteed to help avoid injuries and get the desired effect as quickly as possible. These include the following items:
- As before any workout, before starting the pull-ups, you need to do a little warm-up. It will be enough only 5-10 minutes of cardio (running, skipping rope, bicycle, walking at a fast pace and so on).
- In order to increase weight, you need to revise your diet. It should include more proteins, and the use of sweets needs to be reduced to a minimum. You should also slightly increase the amount of calories consumed daily, which will save muscle mass from drying.
- Absolutely every workout must be completed by stretching. This will enable the muscles to recover faster after a workout.
Armstrong pull-up system
This system was used by the well-known major Marine Corps of the United States of America, Charles Lewis Armstrong. The program includes all the necessary items that contribute to physical improvement: overload, diversity, regularity.
People who have already tested this system for themselves have achieved incredible results in just 5-6 weeks. At the end of the program, almost all beginners could already complete more than 20 pull-ups in just one approach.
Morning workout
Every morning, immediately after lifting, it is necessary to perform exactly three sets of push-ups from the floor to the maximum. Push-ups are the best exercise that helps strengthen the muscles of the shoulder girdle. Armstrong himself performed the first set of push-ups immediately on the deck, and then went to the bathroom, where he put himself in order. Then he again came to the deck, completed the second set, and again went to the bathroom to shave. Immediately after this, the major came to his cabin and performed the final set and went to take a relaxing shower.
This type of training needs to be done every morning. Many people need about a month to achieve a good result. This is exactly the time during which morning sets will already become a habit and become an integral part of training.
Program
It is recommended to start pull-ups approximately 4-5 hours after the morning sets. Armstrong's program is divided into 5 training days (weekdays). That is, you need to engage only from Monday to Friday, but on the weekend you should definitely give the body and muscles a break.
On the first day, you need to do five sets, squeezing yourself to the maximum. The intervals between sets must be no more than 90 seconds. You do not need to worry about the number of repetitions, since all this time you need to give all your best.
Training on the second day is based on the pyramid system. You should start with one repetition, and then add one in each approach, reaching the maximum.
On the third day, you need to make three sets with an average straight grip, and then with the same narrow grip. The breaks between each set should last exactly one minute.
On the fourth day, you need to complete the maximum number of sets with breaks of one minute. You need to pull yourself up until it turns out to do it right.
On the last day, you must repeat any of the four days, which seemed the most difficult. On each subsequent week, the fifth day will necessarily be different from the previous one.