Pulling on the bar. How to increase the number of pull-ups?

Pull-up is a very simple but effective exercise. To achieve high results, you do not need to look for time for a gym or spend money on expensive equipment. It is enough to buy a bar or take advantage of the one that is available today in almost every yard.

Why do you need pull-ups on the bar?

During the exercise, the muscles of the arms, back and shoulders are involved. Due to this, it is possible to significantly pump out the upper part of the body. Hands will become strong and hardy. Training on the bar will help the hands and torso to gain weight and form a relief.

IMPORTANT: It is not necessary to consider pulling up a strictly male exercise. It is extremely useful for girls. In the process of evolution, the upper body of the fair sex has become very weak. This exercise can strengthen the strength of women's hands and make the forms more appetizing. It will help to make the back wider, and the waist already.

Physical activity is a guarantee of health and prevention of many diseases. A few minutes on the bar is a beautiful figure, youth and good health.

Use of pull-ups on the

• It is believed that pull-ups are the second most effective exercise after swimming, which can strengthen the spine and improve posture. This exercise has a positive effect on the musculature of the back
• The tourniquet helps not only to work out the muscles, but also to strengthen the cardiovascular system of the body and ligaments. The crossbar is also useful for children. With her help, you can increase the growth and improve the coordination of movements.
• Pulling on the bar is the basic exercise on the upper body. This means that when you perform it in the work includes not one group of muscles, but several at once. If the goal of the training is to keep the muscles in a tonus, rather than "pumping" them, then with the help of pull-ups one can immediately work out all the upper muscles of the
• without great time. Pulling up is very energy intensive exercise. On the one hand, they are able to indicate excess weight. If you can not pull more than three times, then perhaps you have an excess of mass. And on the other hand, only 2-3 approaches a day will help burn calories. This exercise, multiplied by a diet, will be an effective way to lose weight

What muscles swing when pulling on the bar?

With the help of various types of pull-ups, you can focus on a specific muscle group.

Biceps. For pumping biceps use pull-ups using reverse grip. And, this exercise is more effective than lifting the barbell or dumbbell on the bicep. The fact is that with this exercise, the biceps arm muscle not only contracts, but also stretches at the same time.

Forearm muscles. As a rule, the muscles of the forearms are not "pumped" separately. Exercises on this part of the hands "sin" only beginners. All the rest "hammer" the forearm with the help of heavy basic exercises with a barbell. But, as in the case of biceps for training this part of the muscles of the arms, pulling up with a back grip will do.

Triceps. Very important muscles that give the arm volume and are responsible for the force at different pressures - triceps, are also well "pumped" on the horizontal bar. For this, tightening with a narrow grip is good.

Delta. The muscles that form the contour of the shoulder consist of three bundles. The posterior fasciculus of deltoid muscles is less often involved in hard work in the gym. Therefore, it must be "loaded" separately. To do this it is necessary with the help of pull-ups for the head.

Press. Many people think that muscles can only be inflated using their contractions. This is not true. Holding them in suspense can also achieve a good result. When pulling the press is always in a stressed state. This means that a horizontal bar is a great way to tighten the stomach.

The widest muscles. These back muscles indicate an athletic build. In order to use them you need to use pull-ups with a wide grip.

Rhomboid muscles. Additional support for the spine is created by the rhomboid muscles of the back."Bump" the muscular frame can be using pull-ups with an emphasis on the information of the blades in the upper phase.

Thoracic muscles. The chest is not heavily involved in pulling up the crossbar. But, you can not say that the muscles of the chest with this exercise "rest".

Techniques of pulling up

This is a fairly simple exercise. Therefore, it can be learned very quickly.

1. For this you need to take the bar directly grip. Between the hands should be a little more than the width of the shoulders. Before the beginning of this exercise, it is advisable to hang on the horizontal bar and stretch the muscles before the work of the
2. . With the strength of the hands and back, you need to pull up, trying to touch the crossbar in the middle of the chest. It is important to keep your elbows behind the back of the
3. as far as possible. For a larger effect, you need to pause at the top of the amplitude. This will give an additional load to the back muscles
4. Then you need to smoothly drop down

You need to pull up without jerking using the maximum amplitude of the body movement.

Tightening with a wide grip

There are several types of this exercise. One of the most effective is pulling up a wide grip. It is this exercise that helps to create a V-shaped figure of the body. The wider the grip, the greater the load is on the upper part of the latissimus muscles of the back, the narrower the grip, the heavier the load on the lower back muscles.

IMPORTANT: Tightening with a wide grip is best used on the day of training your back muscles. Since this exercise is physically expensive, it is best for them to begin training. That is, use immediately after the warm-up.

Tightening with a narrow grip

A narrow grip on the horizontal bar during pull-ups allows you to focus more on the lower back. In addition, when performing this exercise, there is a strong load on the muscles of the hands.

With a narrow grip, the distance between the hands should be 15-25 cm.

IMPORTANT: Do not do the grip for 15 cm at the time of this exercise. Firstly, with such a grip, the lower back "better" does not swing. And, secondly, you can injure your wrist because of an unnatural fracture of the brush.

Back pull-ups

Pull-ups with a back grip are one of the best exercises for forming bulky and beautiful biceps. To perform this exercise, you need to take the bar so that the palms look at you.

IMPORTANT: The smaller the distance between the hands in this exercise, the less the load on the latissimus muscles and increases on the biceps.

Tightening

This type of exercise is performed on a horizontal bar located 90-110 cm above the floor.

To perform this type of pull-ups, you need to take the bar with a normal grip, dive under it and lock in the bottom point. Then you need to pull to the crossbar to touch her chest. At the same chin at the top point should be above the crossbar.

IMPORTANT: With this type of pull-up, the load is minimal. Therefore, this exercise can be used to train pull-ups, if the strength and weight of the body does not allow the use of traditional types of exercise.

Pulling on the bar from the ground

• Learning to pull up is pretty simple. But, what if you can not do this exercise once? For this, you need to enlist the support of a partner. He must hold on to his belt to help lift the body to the top of the
• . In order to learn to pull yourself up, you need to ask your partner to gradually reduce help. After a while it will be possible to pull yourself up
• There are three factors that prevent pulling: excess weight, weak hands and weak latissimus muscles. The first factor is corrected by diet. Which is especially effective if it is used in conjunction with physical exercises
• . As for strengthening the broadest and the muscles of the hands, this should be done with the help of isolating exercises directed specifically at these muscle groups or using the basic exercises in which they are involved. For example: bench press or deadlift

How to increase pull-ups on the

• There are two ways to increase the maximum in this exercise. One of them implies the use of extra weight. And the second, a special program
• Pulling with extra weight is suitable for those who can already pull more than 10 times. In this case, you can increase your own weight due to excess pancake from the bar or weights. Hang yourself on a belt or in a backpack 5-10 kg of additional weight and tighten. Once you again reach 10 repetitions in one approach, you can safely add a few more kilograms of
• . The second approach can be used if you can not yet pull up 10 times.

Training program for pull-ups on the

. In order to "punch" your maximum in thisexercise you need to load the muscles that participate in it. To do this, you need to use in your workouts: traction of the upper and horizontal blocks to the chest, push-ups on the uneven bars, traction of the T-neck, deadlift, etc.

IMPORTANT: The traction of the upper block is one of the exercises that will help improve your pull-ups. If you look at it, it's all the same pull-ups. By adjusting the load, the number of repetitions can be varied.

Any program for increasing the number of pull-ups should be based on the optimal combination of physical activity and recovery. The simplest complex for a beginner who wants to pull up a lot is:

Monday

• Tightening with a normal grip( or pulling a vertical block) 4 approaches 8-10 times
• Horizontal block traction 4 sets of 10-15 times
• Squats with a barbell( or dumbbells) 5 approaches for 10-15 times

Medium

• Bench press 4 approaches 8-12 times
• Push-ups on the bars 4 approaches 10-15 times
• Hand dilution with dumbbells lying 4 sets of 10-15 times

Friday

• Pullback5 approaches for 10-15 times
• Raisingbarbells( or dumbbells) on the biceps 4 sets of 10-15 times
• French press( or other triceps exercise) 4 sets of 10-15 times

This training complex is designed for a month. After that it is necessary to check the progress in the pull-ups of the

Diagrams, the pull-up table on the

. There are several schemes for increasing the pull-ups on the horizontal bar:

100 pull-ups for the shortest period of time. This scheme was used by Arnold Schwarzenegger in his training. It is based on the effect of shocking muscles. Therefore, it should not be used very often.

The essence of this scheme is to execute as much as possible( ideally 100) pull-ups in a short period of time. That is, when using this scheme, it is necessary to minimize rest between approaches.

• You can use such approaches: 15, 13, 12, 12, 11, 10, 10, 9, 8 repetitions, in the = 100 pull-ups.

Method of the Pyramid. Another effective scheme in order to increase the number of its pull-ups. In force sports, the Pyramid method consists in gradually increasing repetitions, maximizing, and reducing the number of repetitions in one training session.

To increase the number of pull-ups, you can use such "pyramids":

• 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1= 100 pull-ups( Step-1)
• 1, 2, 4, 6, 8, 10, 8, 6, 4, 2, 1 = 52 pull-ups( Step-2)

In this scheme, you can rest as much as you want between the approaches.

Scheme "Maximum effort". Quite simple program, which is used in their training athletes engaged in crossover. This simple scheme consists of five approaches:

• 1 approach 80% of the maximum( if you pull up 10 times, then in the first approach you need to pull up 8 times).
• 2 approach 85% of the maximum
• 3rd approach with 90% of the maximum
• 4th approach with 95% of the maximum
• 5th approach to failure( until the forces leave you)

You can rest between approaches for no more than 3 minutes

World record for pull-up on the

horizontal bar. Men:

Women:

Video. Is it a tourniquet for a girl?

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