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

Pulling is a very simple, but effective exercise. To achieve high results, you do not need to look for time on the gym or spend money on expensive inventory. It is enough to buy a horizontal bar or use one that is in almost every yard today.

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What are the pull -ups for the horizontal bar?

During this exercise, the muscles of the arms, back and shoulders are involved. Due to which you can significantly “pump” the upper body. Hands will become strong and hardy. Training on the horizontal bar will help your hands and torso gain mass and form a relief.

Important: do not consider pulling up a purely masculine exercise. It is extremely useful for girls. In the process of evolution, the upper body of the fair sex became very weak. This exercise can strengthen the power of female hands and make the form more appetizing. It will help to make the back wider, and the waist is already.

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

The benefits of pull -ups on the horizontal bar

It is believed that tightening is the second in effectiveness exercise after swimming, which can strengthen the spine and improve posture. This exercise has a positive effect on the muscles of the back
The horizontal bar helps not only to work out muscles, but also to strengthen the cardiovascular system of the body and ligaments. The crossbar is useful for children. With its help, you can increase growth and improve the coordination of movements
Pulling up on the horizontal bar is a basic exercise on the upper body. This means that when it is completed, not one muscle group is included, but several at once. If the purpose of the training is to keep the muscles in good shape, and not their “pumping”, then with the help of pull -ups you can work out all the upper muscles without large time costs
Pulling up is very energy -intensive exercises. On the one hand, they are able to indicate excess weight. If you cannot pull up more than three times, then perhaps you have an excess of mass. On the other hand, only 2-3 approaches per day will help burn calories. This exercise multiplied on a diet will be an effective way to get rid of excess weight

What muscles are swinging when pulling up on a horizontal bar?

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

Biceps. For pumping biceps, pull -ups are used using the reverse grip. Moreover, this exercise is more effective than lifting a bar or biceps dumbbells. The fact is that with this exercise the two -headed muscle of the shoulder not only contracts, but also stretches at the same time.

The muscles of the forearm. As a rule, the forearm muscles do not “pump” separately. Only newcomers “sin” with exercises for this part of the hands. Everyone else “score” the forearm with the help of heavy basic exercises with a barbell. But, as in the case of the biceps for training this part of the muscles of the hands, pulling up the reverse grip is suitable.

Triceps. Very important muscles giving the hand the volume and those responsible for strength at various benches - triceps, also “pump” well on the horizontal bar. Pulling up with a narrow grip is well suited.

Delta. The muscles that form the contour of the shoulder consist of three bundles. The rear bunch of deltoid muscles is less often involved in hard work in the gym. Therefore, it must be “loaded” separately. This must be done with the help of tightening your head.

Press. Many people think that muscles can only be used to use their contractions. This is not true. Holding them in suspense can also achieve a good result. When pulling up, the press is always in stress. This means that the horizontal bar is a great way to pull up the stomach.

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

Distribution muscles. Additional support for the spine is created by the rhomboid muscles of the back. You can “pump” the muscle frame with the help of pull -ups with an emphasis on the information of the shoulder blades in the upper phase.

The pectoral muscles. The chest is not very involved in pull -ups on the crossbar. But, it cannot be said that the muscles of the chest with this exercise "rest".

Pull -up techniques

This is a rather simple exercise. Therefore, it can be mastered very quickly.

To do this, you need to take up the horizontal bar with a direct grip. There should be a slightly larger distance between the hands than the width of the shoulders. Before starting this exercise, it is advisable to hang on the horizontal bar and stretch the muscles before work
With the help of the strength of the hands and back, you need to pull up, trying to touch the crossbar of the middle of the chest. At the same time, it is important to take the elbows as far as possible behind the back
For a greater effect, at the top of the amplitude, a pause needs to be made. This will give an additional load on the back muscles
Then you need to go down smoothly

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

Pulling up 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 body figure. The wider the grip, the greater the load falls on the upper part of the widest muscles of the back, the already grip, the stronger the load on the bottom of the back muscles.

Important: pulling up with a wide grip is best used on the day of training of the back muscles. Since this exercise is physically costly, it is best for them to start training. That is, use immediately after warm -up.

Pulling up with a narrow grip

A narrow grip on the horizontal bar during pull -ups allows you to focus on the bottom of the back more. 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: you should not make a grip for 15 cm when performing this exercise. Firstly, with such a grip, the bottom of the back does not pump. And, secondly, you can injure the wrist due to an unnatural fracture of the brush.

Reverse pull -ups

Pulling with a reverse grip is one of the best exercises for the formation of volumetric and beautiful biceps. To perform this exercise, you need to take up the horizontal bar so that the palms look at you.

Important: the smaller the distance between the hands in this exercise, the reduces the load on the widest muscles and increases on biceps.

Pulling up lying

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

To perform this type of pull -ups, you need to take the horizontal bar with a normal grip, dive under it and fix it at the bottom point. Then you need to pull up to the bar with her chest. In this case, the chin at the top should be higher than the crossbar.

Important: with this type of pull -ups, the load is minimal. Therefore, this exercise can be used to train pull -ups, if the strength and weight of the body do not allow you to use traditional types of this exercise.

Pulling on the horizontal bar from scratch

Learning to catch up is quite simple. But what to do if you can’t do this exercise not once? To do this, you need to enlist the support of the partner. He must hold the belt to help raise the case to the upper mark
In order to learn how to pull yourself up yourself, you need to ask a partner to gradually reduce help. After a while it will be possible to pull up on your own
There are three factors that interfere with pull -ups: excess weight, weak hands and weak wide muscles. The first factor is corrected by a diet. Which is especially effective if it is used in conjunction with physical exercises
As for the strengthening of the widest and muscles of the hands, this must be done using isolating exercises directed specifically to these muscle groups or with the help of basic exercises in which they are involved. For example: Learing lying or becoming thrust

How to increase pull -ups on a horizontal bar

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

Tights on the horizontal bar

In order to “break through” your maximum in this exercise, you need to additionally load the muscles that participate in it. To do this, you need to use in your training: the thrust of the upper and horizontal block to the chest, push-ups on the bars, the traction of a T-shaped vulture, the traction, etc.

Important: the thrust of the upper block is one of the exercises that will help improve your pull -ups. If you look at him, then this is all the same pull -ups. By adjusting the load, you can vary the number of repetitions.

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

Monday

Pulling up with a normal grip (or thrust of a vertical block) 4 approaches 8-10 times
The thrust of the horizontal block 4 of the approach is 10-15 times
Squats with a bar (or dumbbells) 5 approaches 10-15 times

Wednesday

Buy lying 4 approaches 8-12 times
Push-ups on the bars 4 sets 10-15 times
Hand breeding with dumbbells lying 4 approaches 10-15 times

Friday

Pulling up a reverse grip of 5 approaches 10-15 times
Raising the bar (or dumbbells) to biceps 4 sets 10-15 times
French bench press (or other triceps exercise) 4 sets 10-15 times

This training complex is designed for a month. Then you need to check the progress in pull -ups

Diagrams, pull -up tables on the horizontal bar

There are several schemes to increase pull -ups on the horizontal bar:

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

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

You can use these approaches: 15, 13, 12, 12, 11, 10, 10, 9, 8 repetitions, in the duke \u003d 100 pull -ups.

Pyramid method. Another effective scheme in order to increase the number of their tightening. In power sports, the Pyramid method consists in a gradual increase in repetitions, the implementation of the maximum and a decrease in 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 \u003d 100 pull -ups (step - 1)
1, 2, 4, 6, 8, 10, 8, 6, 4, 2, 1 \u003d 52 pull -ups (step - 2)

In this scheme, you can relax between approaches as much as you like.

The “maximum effort” scheme. A fairly simple program that athletes engaged in crossfit use in their training. 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 capacity (until the strength is left you)

You can relax between approaches no more than 3 minutes