Everyone who dreams of a beautiful pumped up body should understand that to achieve the result can only be integrated. You can not do only the press and legs, it is also important to work out the shoulders, arms, back. The best exercise for the upper body is recognized as pull-ups. But often to perform this exercise on the crossbar fails. People wonder why I can’t pull myself up. What am I doing wrong?
Exercise cannot be called easy, it requires a lot of effort and the ability to feel your body and control your muscles. If you catch yourself thinking why pulling up does not work, it means that you are doing something wrong, you make grave mistakes and inaccuracies.
Types of grip and their features
It is important to note that pull-ups are needed by everyone - boys and girls, boys and girls. This is the main exercise necessary for the harmonious growth and physical development of the body. Before you teach a child or start independent training, you need to understand how to properly pull up on the horizontal bar.
Having decided to learn pull-ups from scratch, learn how to hold hands. It is on how you hold on to the horizontal bar that the weight distribution and level of difficulty of the exercise depends. Grip classification is carried out in two directions:
The distance between the palms. In this case, we focus on the width of the shoulders. If palms are already placed, this is a narrow grip. If the palms are located at shoulder width, this is average, and if the arms are spread apart, this is called a wide grip.
Capture method. When palms look outward, this is a direct grip, alternative names are upper and pronounced. With a reverse grip, the fingers are turned in your direction. Parallel grip implies that the fingers look at each other.
It is necessary to start the movement from the right position, it is the same for all species - hang freely on the horizontal bar, the back is slightly bent in the lower back, the knees have an obtuse angle, the lower limbs are crossed. Pulling yourself with a straight narrow grip, you should try to touch the crossbar with your chest. In the case of a reverse narrow grip, the technique will be similar, but it is important to take the shoulders back as much as possible and bring the shoulder blades together.
The most deliberate decision will be consultation with an experienced trainer. Only an experienced specialist will be able to explain in detail and show with a good example how to properly pull up, tell what technique is best used for beginners or children, and helps to avoid mistakes.
General recommendations and practical tips
To quickly learn how to pull up many times, you should start by studying the general rules and safety precautions. Experienced athletes note that, in fact, there are no dangerous or risky exercises, there is only the right technique and the wrong one. If you don’t know what you need to do to pull yourself up, it can cause injuries and interfere with pumping up the muscles of your arms and back. We bring to your attention a few simple tips and tricks, based on which, you can understand the basics of pull-up techniques:
Control your breathing. You need to breathe slowly. Choose a convenient rhythm for yourself. Exhalation is performed when lifting, inhaling when lowering.
Do not wriggle. Move smoothly, gently and smoothly, using only muscle strength. Lock hands, wrists, elbows and body. Do not be cunning, do not use swinging and inertia.
Pulling up, the chin should go beyond the line of the bar. Make sure that the body is positioned strictly upright.
Get rid of excess weight. As soon as the fat leaves and only the muscle mass remains, which needs to be shaped, it will become easy to do, and every day you will learn more approaches.
Eat right. For muscle growth, you need protein, complex carbohydrates, fiber. Drink 2 liters of fluid daily.
Before doing the exercise, it’s better to warm up. Warm up muscles and joints well. For this, push-ups, body turns, twisting and jumping rope are suitable. What happens if you skip the warm-up? The risk of injuries increases, the muscles will hurt, muscle fibers and ligaments can break.
When you pull yourself up, you need to know what sways, to feel the work of each muscle with your back, shoulders and whole body. At the stage when we study, and also in the future, concentration, concentration and visualization are important. Remember about contraindications, you can not deal with injuries of the spine, hemorrhoids, disorders of the cardiovascular system, diseases of the joints, etc.
How often should I train, is it possible to train every day, and how much can I achieve? These questions concern everyone who has begun to master the exercise. You need to understand that in 1 day, week or month you can’t learn how to deal with how Bruce Lee pulled himself up. It takes time, patience, work and a well-designed program. Success comes to someone in a couple of weeks, others need months of classes. Efficiency and effectiveness are individual indicators, and there is no single time frame.
Action algorithm
Before you begin to engage in the program, doing pull-ups 10, 20, 30 times or more, you will need four weeks to prepare the body and learn the technique. During this time, you should follow a simple algorithm:
The first step (1-2 days) is just hanging on the crossbar. How many times do you need to pull yourself up? No one. It is enough to hang, feel your body. If desired, you can simulate a pull-up (slightly raise the body by bending your elbows), concentrating not on the result, but on breathing, technique, sensations.
The second stage (first week) - we train with an assistant or auxiliary equipment. To do this, try to do full pull-ups. To lighten your weight, you can use a stool on which you rest against your toes. If a coach or friend helps you, he will have to slightly support your legs in the lower leg. At this stage, you need to train every day. The number of repetitions 5 times in three sets.
The third stage is negative pull-ups. Their essence is not pulling up, but lowering. We must learn to move smoothly and measuredly. With the help of the legs, one should take a position, as when pulling up. Head above the crossbar, looking up, with your chest almost touching the horizontal bar. Then slowly spread our arms. The optimal number is 25 times, divided into 3 approaches.
The fourth stage is alternation. It is necessary to combine pull-ups with a partner and a negative variation. To increase the number of times, you should feel that you have become easy. If the training is given to you without difficulties and tension, feel free to complicate it.
The fifth stage (final) - full pull-ups. Now that the body is tuned in the right way, you can engage in full force. Do pull-ups. If there are only 3 or 4 of them do not worry. Do 2 more approaches. For the third time, you can only get one pull up. This is also the result. Continue to do as soon as all three approaches have the same number of repetitions, add one more at a time.
Now you are ready for serious workloads and training on the program. You can develop a personal program or use a ready-made course. Introducing a complex that will help you pull up 50-100 times. Focus on this plan, and your classes will be most effective, and after a few months your reflection in the mirror will make you feel pride and undisguised joy.