Pulling up on the horizontal bar is a great exercise to strengthen your back and arms. Pulling develops biceps, triceps and deltoid muscles, without requiring any special simulators. Now anyone has the opportunity to install a horizontal bar at home. Or, in extreme cases, go out to train in the yard. But many beginners, who have never been friends with sports, are not able to perform such an effective exercise. If you can pull up 5 times, it will not be very difficult for you to learn to pull up 10 times. It is much more difficult to master this exercise from scratch. How to learn to pull up at least once?
Today, guys and men all over the world perform a variety of options for such an exercise. Someone is pulled up with the upper grip, and someone with the lower one (palms up), someone chooses a narrow setting of hands, and someone - wide, some pull their chin to the crossbar, and others - the back of the head. Different types of pull-ups strengthen different muscles, so experts recommend mastering different ways of performing this common exercise. However, beginners should not complicate their training. Here you will learn in detail how to learn to pull up with the classic upper grip, and you, having mastered this simplest exercise, will be able to improve further.
The first exercise, which strengthens the hands and tendons, suggests that you simply sag on the horizontal bar for the maximum possible time. With this you need to start your classes. If you are interested in how to learn how to pull yourself up in the shortest possible time, don’t be lazy to work on your own endurance, this is one of the main problems of most beginners.
The second exercise will be a little more difficult, but it will give you a tremendous result. Using a chair, take the end position, holding the chin over the bar. Then straighten your arms as slowly as possible, dropping to the starting position. Many guys and men realized how to learn to pull themselves up, devoting a lot of time to doing this exercise.
Having mastered the previous task perfectly, start working on half pull-ups. Perform the previous exercise, dropping down halfway, and then try to rise back.
The second part of pulling up will seem a bit more complicated. Hanging on the horizontal bar with straight arms, try to rise as slowly as possible to half the required height. Your hands should be at a 90 degree angle. Having taken this position, slowly lower yourself, working out all the affected muscles.
And only now, having gone through all the stages of such a difficult exercise, begin to pull yourself fully, slowly bending your arms from the initial to the final position. First of all, you should take care of the quality of the exercise. Do not think about how to learn how to pull up a lot, the maximum result is provided only by technically correct training. Do not help yourself with the body, you should be pulled by the strength of the arms and back. Do not sway or jerk while doing the exercise. You should be pulled slowly and clearly, while maintaining a straight posture. At first, a partner can support you, supporting your legs and monitoring the quality of your pull-ups.
This difficult exercise is recommended to be performed two to three times a week. The number of repetitions depends on your physical abilities. Having learned how to quickly learn how to pull yourself up on the horizontal bar, and applying your knowledge in practice, you will achieve excellent results. You pump up the main muscles of the hands, form a beautiful broad back. And for this you do not need to go to the gym and spend money on classes with a trainer. Install a small crossbar in your apartment. Your beauty and health are in your hands!