Man's health

Scheme pull-ups on the bar

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Among the basic physical exercises one of the most effective and useful is pulling. However, in order to achieve the desired effect, it is important to study the techniques and techniques of this exercise, as well as to consider the basic patterns of pull-ups on the horizontal bar. This will allow in the shortest time to achieve the maximum result following the scheme of pull-ups on the bar from scratch. But before proceeding to the practical part of the narration, it is necessary to provide the reader with a bit of theory in order to fully understand the essence of the positioned exercise and the advantages it gives the athlete.

Essence of Pulling Up


Pulling up is one of the exercises of general physical training, which is aimed at strengthening the muscles located in the upper part of the human body. To the muscles involved in tightening on the horizontal bar include the following:

  1. The broadest back muscles
  2. Biceps (main muscles of the shoulder)
  3. Pectoral muscles.
  4. Abdominal muscles.
  5. The muscles on the forearms.
  6. Brachialis (auxiliary shoulder muscles).

Rarely, what kind of physical exercise can productively affect simultaneously so many departments.

See how quickly to pump your biceps in this article.

The benefits of pull-ups on the bar

  1. As already described above, one of the main advantages of this exercise is pumping six muscle groups at once.
  2. High efficiency when using the correct technique of tightening. For a month of intensive training, you can achieve a three-month result from daily trips to the gym.
  3. Compatibility Pull-ups can be used in combination with any other physical activities, as an additional or main exercise.
  4. Triple effect depending on the technique used: the ability to build muscle, the ability to develop muscle strength, stretching the muscles and giving it the desired relief and flexibility, which contributes to greater endurance.
  5. Benefit to the spine. Due to the correct body position with emphasis on stretching and sagging, the initial stages of scoliosis and osteochondrosis of the lumbar spine can be eliminated with the help of pull-ups.

Well, now from theoretical knowledge it is time to move on to practical guidance and tell how to increase pull-ups on the horizontal bar. At the beginning, there will be presented three main techniques for performing the exercise, where each of the proposed techniques contributes to achieving one or another result (described in paragraph 4 of the advantages). After choosing a technique, an athlete can go to one of the presented pull-up patterns in order to get the desired effect.

Technique pull-ups on the bar

  • Slow climb - quick descent. This method is used to build muscle mass.
  • Quick ascent - slow descent. This method is good for giving strength to the muscles.
  • Fast ascent - fast descent - 10 seconds sagging. Helps to stretch the muscles and tendons and give them flexibility.

Ideally, each system of pull-ups on the bar should be used for one month, starting with the first. After that, there is a month of work with daily alternation of methods. Then the cycle repeats. It is important to note that whatever method of training is chosen, each pull-up should be performed correctly, that is, as follows: full sagging on straightened arms - lifting to the touch of the crossbar - descent and full sagging on straightened arms.

Types of pull-ups on the bar

  1. Straight narrow: the hands are turned with the back to the pulling up and are located on the crossbar at the level of the shoulders.
  2. Direct middle: the hands are located with the back to the pull-up and are located on the crossbar 5-10 centimeters wider than the shoulders.
  3. Direct wide: the hands are located with the back to the pull up and are located on the crossbar at the maximum distance from the shoulders (the distance is chosen individually by the athlete or trainer, depending on the practitioner's abilities).
  4. Reverse narrow: the hands are turned with palms toward the pulling up and are located on the crossbar at the level of the shoulders.
  5. Reverse middle: the hands are palms turned towards the pulling up and are located on the crossbar 5-10 centimeters wider than the shoulders.
  6. Reverse wide: the hands are turned palms towards the pulling up and are located 15-20 centimeters wider than shoulder level.

Learn how to effectively pump your biceps here.

Programs tightening the bar


The optimal result when practicing according to the schemes that will be proposed below can be achieved by changing the type of grip every day. That is why both schemes for increasing pull-ups on the horizontal bar will be presented in six-day cycles for four weeks. It does not make sense to go to this guide, not having studied in detail the techniques and grips of pull-ups on the horizontal bar.

Reverse progression method

  • The first day. Six approaches to the horizontal bar: 1 - 5 pull-ups, 2 - 4, 3 - 3, 4 - 2, 5 - 1, 6 - 1. The first approach starts by slackening on straight arms in 10 seconds, and the sixth approach ends with the same slack (this relevant for each day of class, if the first or second technique is used).
  • Second day. Six approaches: 1-6, 2-5, 3-4, 4-3, 5-2, 6-1.
  • Third day. Six approaches: 1 - 7, 2 - 6, 3 - 5, 4 - 4, 5 - 3, 6 - 2.
  • Day four. Six approaches: 1 - 7, 2 - 6, 3 - 5, 4 - 4, 5 - 3, 6 - 3.
  • Fifth day. Six approaches: 1 - 8, 2 - 7, 3 - 6, 4 - 5, 5 - 4, 6 - 4.
  • The sixth day. Six approaches: 1 - 8, 2 - 7, 3 - 6, 4 - 5, 5 - 5, 6 - 5.

The next day, you need to take a break to restore the body and consolidate the result. After that, the new six-day and so four for 6 days. Then change the technique of pulling up.

Direct progression method

  • The first day. Three approaches to the horizontal bar: 1 - 5 pull-ups, 2 - 5, 3 - 5.
  • Second day. Three approaches: 1 - 6, 2 - 6, 3 - 6.
  • Third day. Three approaches: 1 - 6, 2 - 6, 3 - 6.
  • Day four. Three approaches: 1 - 7, 2 - 7, 3 - 7.
  • Fifth day. Three approaches: 1 - 7, 2 - 7, 3 - 7.
  • The sixth day. Three approaches: 1 - 8, 2 - 8, 3 - 8.

The next day assumes a break, and then - according to the recommendations of the “reverse progression method”.

Both of the above tables pull-ups on the bar are designed for the initial training of an athlete. If we are talking about more substantial training of a practitioner, then from the second week it is possible to double the load, a further increase according to individual prescriptions. However, the total daily number of pull-ups should not exceed one hundred in the first year of working with schemes.

If we are talking about a person who knows about physical activity, only by hearsay, then before using the schedule of pull-ups on the horizontal bar, he needs to undergo a preparatory push-up course on the methods of reverse or direct progression. This will prepare for more serious workloads and productive exercises.

Scheme pull-ups on the bar

At all times it was popular to have an athletic body. Ahead of the summer and you need to have time to bring yourself in order. In the spring, on the street, as if from a den, bears after winter hibernation, “Turn-ups” will begin to crawl out in order to pump up the biceps that dried out during the winter and remind yourself of how your muscles look. For already experienced athletes inexperienced beginners will also run. Someone will want to cover their bones with meat, and someone to drive away the fat. Both those and others need their own scheme of work on the bar.

As you already understood, the scheme by which you will work on the horizontal bar depends on your goals. Do you want to increase muscle mass or increase strength? What does it mean? Everything is very simple! Process pull-ups on the horizontal bar occurs in two phases. The first phase occurs during the raising of its own body, the second phase during its lowering. Athletes call them negative and positive phases. So, we gather courage and determination and go pull up on the horizontal bar.

Positive phase pull-ups on the horizontal bar - the phase of lifting weights, dumbbells, or whatever it was that came across your arm.

Negative phase pull-ups on the crossbar - reverse positive, the phase of lowering the weight, in our case, the body.

It is in these phases pull-ups on the horizontal bar lies the secret of staging our programs! Remember that before you start to perform the pull-ups you need to warm up properly!

The first scheme of tightening "tonic"

Work on this scheme is designed for beginners and is aimed at increasing the number of pull-ups on the crossbar in one go. In our case, it will be used to strengthen or acquire the muscular skeleton. It is designed for 30 weeks. But on my own experience it was verified that it is possible to overcome it in a much shorter period.

Being engaged in this table on a horizontal bar and moving on to the next result every day, I realized only on 22 results that it was designed for 30 weeks, and not 30 days. And in general, to go to the next necessary scheme you need to go through at least one third of this table.

The second scheme of pull-ups on the bar implies an increase in MUSCLE POWER.

The purpose of this scheme is to force. In order to add strength to your muscles, you must do the following exercises when pulling up on the horizontal bar:

1. During pull-ups on the crossbar make an effort on the positive phase. So slowly raise your body and quickly lower. (3 sec. Lifting and 1 sec. Descent).

2. In this scheme should increase the number of repetitions with each approach. (For example, the first approach is 1 time, the second 2, etc.) The number of approaches depends on your physical form.

3. When lifting muscles should be as tense as possible. (We don’t touch! Still for myself, dear.)

4. The time between approaches should not exceed 2 minutes.

The third variant of the scheme of pull-ups on the crossbar is designed for the EXTENSION of the MUSCLE.

To build muscle you need to focus on the negative phase. That is, you need pull up on the horizontal bar in the following way:

1. Quickly raise your body up, as if an angry dog ​​is jumping down below you and very slowly lowering it as if it is still there (1 second elevation, 3 seconds descent).

2. Working on this system, you need to strictly observe the same number of approaches and the same number of repetitions. (Personally, I do 4 sets of 10 repetitions).

3. Rest time between sets should be at least 3 minutes.

4. During pulling up, you must try to keep your muscles in constant tension, not to relax them for a second.

5. This training scheme on the horizontal bar requires good, regular meals with a minimum interval between classes of 48 hours. (The best solution for training every other day, 3 times a week).

All big muscles, health and desire to improve your body! Sport is power!

Features of the exercise

There are many programs on the Internet about how to learn to pull up on the bar 30 times in 7-30 weeks or 1-2 months, but to achieve this result, following only one system, it will be difficult. After all, it is important to find out all the features of this exercise in order to fully perform it.

Pull-ups have the following advantages:

  • During training, many muscle tissues are trained at the same time, so pull-ups are often used to grow muscles, especially the back, abs and arms,
  • By performing 30 pull-ups daily, you can protect your spine from various diseases, such as osteochondrosis or scoliosis, and this figure can be reached in a maximum of 30 weeks.
  • The system of pull-ups on the horizontal bar is suitable for any person and it is enough for it to install a regular crossbar in the house or go out to the courtyard, where it most often is.

Focusing on the advantages that the training system at the bar has, we can conclude that the exercise is extremely good for health. Before you get under the crossbar experts advise to read these tips:

  • The scheme of pull-ups on the bar for muscle growth should be checked and guaranteed to give results in 7-30 weeks, and the first successes will become noticeable in just 30 days,
  • Usually, all training programs for beginners related to pull-ups start from hovering on the horizontal bar and push ups to strengthen the muscles,
  • If you want to build muscle, then pull yourself up slowly and quickly sink. In this rhythm, you must always perform the exercise. If you make the ascent and descent fast, the effect will go on the ligaments, joints and tendons. They will become more flexible
  • To achieve an increase in the number of repetitions of the exercise is not easy and for this you need to increase the level of endurance and use different types of grip,
  • When you pull up on the bar more than 30 times in 30 weeks, then you will need a table with a training program for pull-ups on the bar, since the desire for records can override the health of beginners,
  • If a person feels bad, then no training can be performed until recovery.
  • During classes, you can include your favorite tunes, so that the training scheme on the bar does not seem so boring,
  • Schemes of pull-ups on the bar work well for muscle growth and increasing endurance on people up to 45-50 years old, as can be seen from their photos, and in other cases, the exercise may not give a quick result,
  • During the exercise, the head should be higher than the horizontal bar, and your chest should touch it. If you make pulling wrong, then the effect of such training will not be.

Program for beginners

Many people can not catch up even 1 time, if they have not been involved in sports for a long time or their body weight is significantly higher than normal. In this situation, the main thing is not to despair, because even the record holders once could not do a single repetition of the exercise. Initially, for people who can not pull up the following tips fit:

  • You can pull up with a stand under your feet or with an insured person, but it is advisable to go down slowly and independently to pump your arms,
  • If necessary, you can resort to using special rubber bands,
  • If you lack just a little bit of the desired climb, then you can make a jerk,
  • On the street, you can choose a low crossbar in order to have a support under your feet and perform an exercise from this position.

It is necessary to practice using these tips for 1-2 months for the muscles to strengthen. Further, you can switch to another system of pull-ups for building up muscles on the horizontal bar and look at the chart for beginners below. Table pull-ups on the bar:

Even an inexperienced athlete, following this training table on a horizontal bar, can do over 25 repetitions per day in 2 weeks. After achieving the necessary goal, you should sit on this scheme for about a month to strengthen the result, and then you can proceed to more advanced programs. A total of approximately 7 weeks, to obtain the desired result.

Advanced training systems

There are other tables, for example, a 30-week course of pull-up programs on a horizontal bar. This training is aimed at more experienced and trained athletes. It allows you to make a total of 82 repetitions of exercises per day. In the future, the result can be developed, and the number of rises will exceed a hundred. A week will have to spend 3-4 workouts of 5 approaches. Rest between them should be no more than 90-120 seconds. With each week the number of repetitions will grow and by the end of the course will reach the recommended maximum. You can look at the table of increase in pull-ups below:

There is an advanced version of the training program, which is suitable for strong people who are professionally involved in sports. The table for the increase in pull-ups for the 52 week course is below:

No less impressive results allows you to achieve a course of 50 pull-ups. It can be performed by people who are able to repeat the exercise 5 times in 1 approach. Engage in such a program for 2-3 weeks. During this time, you can increase the size of muscle tissue and increase stamina. It will be necessary to train 3-4 times a week, that is in a day. Each training includes 6 approaches for which 50 repetitions of the exercise are to be completed. The initial number of pull-ups on a hike does not exceed 5, but gradually it will need to be increased to 8-10. If this does not seem enough, the indicators can be doubled over time.

To pump more muscles and get the best effect, experts advise to combine the grip.

For example, pull up 5 times, arms spread wide, then narrowing them 5 times, etc. Periodically, you can switch to neutral pull-ups on the horizontal bar and change the straight grip to the reverse. The result will be noticeable in 2-3 weeks, but if difficulties arise during the course of training, it is desirable that someone be on safety net. However, it is necessary to hold not by the lower limbs, but by the shoulder blades so that the athlete in the event of a fall is able to group and not injure another person.

Lewis Armstrong Course

Lewis Armstrong has created one of the most popular pull-up programs in the world of sports. It is suitable for both experienced professionals and people who cannot really pull themselves up. The result becomes obvious already at 4 weeks of classes, when the established standard is reached. However, this scheme has no special boundaries. The number of repetitions of the exercise can be extended up to 100 times or more per day.

The scheme of employment reminds usual working week. Five days need to work, and Saturday and Sunday are days off.Every day an athlete is waiting for a new program and their only similar feature is the morning push ups. You need to do them as many times as possible and repeat 3 approaches in this way. To be tightened it is necessary to begin only in 5 hours after push-ups. Modifying the program at will is unacceptable and in exceptional cases, you can remove one time push-ups. Lewis Armstrong’s training complex looks like this:

  • On the first day of the athlete waiting for 5 approaches on the maximum calculation. The number of repetitions depends on his body. A beginner will have enough 5, and a professional 25,
  • On the second day, the program is built on a pyramidal basis. Pull-ups begin with a minimum, and with each approach 1 repetition is added,
  • For 3 days, 9 approaches were prepared and the grip changes every 3 days. The number of pull-ups is purely individual. For example, if an athlete performs an exercise 15 times, you will have to do 9 sets of 15 repetitions,
  • On day 4, the number of approaches is chosen individually, depending on the capabilities of the athlete. The most important thing is to have as many as possible. In each of the approaches you need to do the same number of pull-ups,
  • The fifth day will be a repetition of the most difficult training day.

The main essence of the program - is to try to make in the new approach 1 pull more. Gradually, the muscles will become increasingly stronger, and the figure of one hundred repetitions will soon submit to the athlete. However, before such a hard workout it is necessary to warm up the muscles to avoid injuries.

All training programs for pull-ups are designed for the initial strength of an athlete, so you need to select a complex for yourself, focusing on this criterion. Gradually, even a person who does not know how to pull himself up can do this exercise on a par with professionals. To do this, works hard enough and does not give up.

What exercises can be performed on the crossbar

The crossbar gives a wide field for sports fantasy. Here you can perform a huge number of exercises that develop different muscle groups.

Popular among athletes of different categories, especially among the masters of oriental martial arts, preferring the development of endurance, agility and strength, enjoys the exercise "berpie".

The method of execution is as follows: ip need to be taken - stand in front of the horizontal bar, arms lowered along the body, legs shoulder-width apart. At a fast pace, we squat, with a jump we take the support lying down and wring out once. Also, with a jump, we dynamically return to the squatting position, once again make the jump and return to the SP, catch up, jump to the ground. Exercise.

Cor - a set of exercises for the development of mass, strength and endurance, training different muscle groups.

Method of performing "core" ip need to be taken - arms down, legs shoulder-width apart. We jump up to the horizontal bar, catch up, raise straight legs perpendicular to the body, lower it down, raise our legs again, but already bent at the knees at a right angle. Then we lower our legs again and lift it up again, already up, so that we can touch the crossbar with our toes. We jump to the ground and repeat the exercise at least five times.

But among all existing techniques with a horizontal bar, the program of training of pull-ups remains the most popular, which, with due perseverance, will help build up strength and endurance.

It is worth a little more detail to dwell on the question of competently performing pull-ups on the bar, because the final result largely depends on the quality.

How to pull up

The crossbar is fraught with a lot of secrets, knowing that, you can quickly bring yourself to a perfect look.

  1. If you are going to build up weight, then you need to go up slowly, go down quickly.
  2. If you need to strengthen your muscles, increase your strength and endurance, then you need to, on the contrary, quickly rise and slowly descend.
  3. For good stretching and flexibility, you need to quickly perform both ascent and descent, and in the intervals between approaches give yourself about ten seconds of sagging.

There are several types of pull-ups, let's look at them.

  1. Direct grip. Hands are directed back to the crossbar.
    • Narrow - arms are located at shoulder level.
    • Middle - hands at the level of ten sentiments wider shoulders.
    • Wide - unlike the first two, it implies a wide arrangement of hands at a maximum distance from each other.
  2. Reverse grip. Hands are sent with palms to the horizontal bar. Like direct grip, the reverse is divided into three subspecies:
    • narrow,
    • average,
    • wide.

How to learn to pull a novice?

If you can never catch up there are several options. Using one of them is much easier to learn to pull up on the bar.

  • You can use a stool. Becoming on it, it is easier to catch up on the bar. At the top point, you must try to linger in the tightened position for three seconds, gradually increasing this figure to seven seconds, and jump off to the ground. You need to repeat this 5-7 times.
  • There is another method - insurance with rubber. Having tied itself to the belt with a wide sports rubber band and hanging it high against the horizontal bar, it is easier to return to the highest point of pulling up. A week later, you can work on the bar without insurance.
  • Beginners perform pull-ups with jerks. This makes the task noticeably easier at the first stage, but after five to seven days it is necessary to abandon this help and carry out the training according to all the rules.

The training is usually given a month. You can use the following table.

First of all, let's call the three basic rules for performing exercises on the crossbar:

  • Regularity
  • Compliance with competent technology
  • Proper breathing

Of course, from the first time you will hardly be able to pull up correctly - and there are a number of very specific reasons for this. Below we will mention the factors that may hinder the effectiveness of classes on the crossbar.
Overweight. From a technical point of view, pulling up is overcoming an athlete's own weight. With the help of training at the bar you can find out how well the development of the muscles corresponds to the mass. If you can perform the minimum number of repetitions, or are not at all prepared for such loads, then you definitely should choose a weight loss program for yourself.
However, this does not mean that you need to starve: even on the contrary, you can and should eat high-calorie food, but - with a large predominance of protein. Thus, you will increase muscle mass, and the excess fat will melt before your eyes.
Speaking of muscle mass. Training at the horizontal bar often has one very specific goal. This desire to increase muscle and achieve a pronounced relief of the body.
If you also dream of an athletic physique, then our further recommendations will certainly be useful to you.

The table below shows the most effective scheme of tightening on the bar for muscle growth. Here are some more rules for effective training:

  • Do not swing the body while lifting the body. The meaning of this exercise is to use not inertia, but muscle strength.
  • During pulling up, observe proper breathing. Breathing is necessary constantly, without delaying the air. The lack of oxygen, firstly, can provoke dizziness and even fainting, and secondly, without an optimal amount of oxygen, you will not be able to mobilize all the power of muscle groups that are involved in the process of pulling up

Proper breathing during training should be as follows: when the body is lowered, exhale, when it rises, inhale. The inhale should be deep enough - and end only at the moment when your body will be located above the crossbar.

This scheme is designed for thirty weeks. Using its data, you can optimally increase the number of torso lifts carried out in one approach. As a result of this exercise, performed with a gradual increase in load, you can get a beautiful, athletic body. Within fifteen weeks, you will catch up 82 times, breaking them into just five approaches!
Note that daily workouts are more suitable for professional athletes, but even for them one day off is required. As for beginners, they can pull themselves up every other day - because the muscles grow during rest.
Also it is recommended that novice athletes perform three or four approaches, but three or four, depending on their level of training.
But, if you have already started practicing on the crossbar, and want to increase the efficiency of your pull-ups, then it’s hard to think of something more useful than this scheme. If your day begins with exercise, then you are certainly vigorous, hardy, well-built and full of energy. And you can only envy!

To minimize the risk of injury as a result of pull-ups, familiarize yourself with the safety rules of training:

  • Hold the horizontal bar correctly, that is, position your hands correctly. The thumb should be wrapped around the crossbar below. Before you start to pull up, you must make sure the grip
  • It is possible to start performing approaches only after a warm-up. The fact is that heated muscle fibers are more resistant to injury
  • If you still overdid it, and got muscle stretching, then take a break for at least seven days (this is the minimum period of rehabilitation of muscle tissue)

What muscles really develop with the help of pull-ups:

  • Thoracic
  • Widest dorsal
  • Forearm
  • Biceps
  • Shoulder

In addition, with the help of tightening, you probably will get rid of the excreted abdomen and develop a relief press with cubes.

We have already spoken about how important it is to gradually complicate the approaches. But before you begin to hone the skill of pull-ups, you must also familiarize yourself with the different types of grip.
Gags are divided into direct and reverse, as well as wide, medium and narrow. By varying the types of grip every day, you can achieve greater effectiveness of pull-ups. The fact is that each type of grip is responsible for the development of certain muscle groups. The narrower the grip, the greater the load on the chest. And in order to work out your back intensively, fix the brushes at a distance exceeding the width of your shoulders.

Virtues

The advantages of this method:

  • You train 6 muscle groups: the latissimus dorsalis, shoulder biceps, pectoral muscles, abdominals, forearm muscles, and brachialis.
  • With the program of tightening, you can gain muscle mass, acquire beautiful body relief, give extra flexibility to joints and tendons.
  • Pulling up on the horizontal bar is extremely useful for the spine, correctly performing a training program, you can reduce the manifestations of scoliosis and the initial manifestations of osteochondrosis.
  • All the training programs presented can be performed at home, especially for those who are starting to pull themselves up from scratch - just purchase a portable horizontal bar and install it in the doorway.

Recommendations for training

There are some useful tips:

  1. Using a thought-out scheme or program, you will quickly achieve the desired increase in the number of pull-ups on the horizontal bar. Each table has already been worked out repeatedly and showed efficiency.
  2. Any program from scratch, start with the usual sagging on the bar for several weeks, and pumping the muscles at this time, do push-ups.
  3. You want to gain weight - you need to slowly pull up and quickly go down.
  4. If you want to acquire muscle relief - the opposite is true: quickly pull up and slowly descend.
  5. If you pull up quickly and fall quickly, then the bias will be on the flexibility and mobility of the ligaments, tendons and joints.
  6. To increase the number of pull-ups and increase stamina, use different skills in the training program, so you can take the maximum benefit for yourself from the training.
  7. The standard of pull-ups is different for everyone, do not rush for records, do everything systematically and will soon be able to pull up at least 25 times, and the total number for all approaches will be more than 100.
  8. You can not run the program during bad health, illness.
  9. Use for training pleasant music for you.
  10. Keep in mind that up to 25-30 years old is very easy to participate in and achieve results from training, like the ones described in this article. But after 45 it will be more difficult, especially if earlier you were not particularly keen on sports.
  11. Pull up correctly during workouts - the chest should touch the bar horizontal bar. The effect of the training program depends on it.

What to do if you never get up to the crossbar?

Yes, indeed, many can never catch up. The main thing is not to be ashamed, but to go to the intended goal, for example, 100 times a day. It is quite real, it takes only time and hard workout. Beginners "from scratch" can resort to tricks, until a couple of times they can not catch up.

  • It is better to try at home, substituting a stool for safety and help.
  • Try sports gum, with them to climb up easier.
  • Make on the horizontal bar rise up with jerks.
  • If training at the stadium, pick up the horizontal bar is not the biggest, but the one from which you almost reach the ground.

You need to be engaged for at least a month while the body adapts to the loads.

Scheme for pull-ups on the bar in the form of a table

By the end of the month, with a conscientious execution of the training program, there should be more than 25 pull-ups per exercise.

Inverse and direct progression method

This table pull-ups on the bar will help you achieve the desired result, you can pull up at least 25 times.

Reverse progression method

It is necessary to pull up for 6 days, on the 7th you must take a break from physical activity. Need to engage in for 4 weeks, constantly changing grip. On the 5th week continue the training program by the method of direct progression. Then you should return to the first version of the program.

Method diagram in the form of a table

The presented training program is designed for beginners, for 5 weeks you can easily walk up to 25 times in 3 sets. Who has the standard much higher than the quantity presented, you can pull up by doubling all the digits of the table. So you can learn to perform 30, 50 and 100 times, the main thing - the desire and regular exercise.

In the suspenders there are two types of grip - direct and reverse.

With the direct grip fingers fingers away from you, with the opposite - go to you. If the arms are shoulder-level, the grip is narrow, 10 cm wider — medium, and if as wide apart as possible — wide grip.

30 week load

Here is another possible pattern of pull-ups on the bar, designed for 30 weeks. During this time, you will be able to learn to pull up 82 times in 20-25 minutes. And if after a cycle a little exertion, then 100 ascents per lesson will be common for you. The lesson includes five approaches, between them a rest of 1-2 minutes, you need to engage in a day. Each week is added a certain number of times in the standard.

Half a dozen climbs

There is also an interesting “program of 50 pull-ups”, but it is not designed for beginners, the minimum standard of fulfillment is 5 lifts on the crossbar. The scheme of the program provides classes for several weeks, allows you to build up weight and form relief. It is necessary to pull up in this program in a day - on Monday, Wednesday, Friday, it turns out from 21 to 50 pull-ups in six approaches. In principle, if your level of physical fitness is sufficient, you can double all the numbers and come to 100.

Program table

Each new technique in this program must be tightened with a different grip: direct - reverse - neutral - reverse - direct.

In a few weeks of training according to the program, by constantly increasing the number of approaches, you will achieve a result of 50 pull-ups. If during the exercises it becomes difficult to lift, you can ask for help from a friend, preferably hold the shoulder blades and not the legs - in the event of a fall, it will be easier for you to dodge.

Engage as Lewis Armstrong!

One of the most popular programs for tightening on the bar is the Lewis Armstrong circuit. It differs in approach, it can be practiced both from scratch and advanced athletes. As a rule, within 4 weeks, the maximum standard for an organism at this stage is overcome. In principle, there are no limits for this training program: it can achieve an indicator of 10, 25, 30 or even 100 pull-ups in several approaches. What is the essence of training?

You need to be engaged only 5 days a week - this is important for the recovery of the body. For each day of the week has its own scheme. Only one thing unites all the days - every morning should begin with push-ups in three sets to the maximum. And directly pull-ups can begin no earlier than 4–5 hours after push-ups. Skipping or replacing workouts is prohibited, in extreme cases, you can not include push-ups for one day.

The program of classes by day is as follows:

  • On Monday, you should do 5 approaches for a maximum of 5 or 25 times; this will depend only on your body.
  • Tuesday is Pyramid Day: you must start with a minimum of pull-ups and add one to each repetition.
  • On Wednesday, you must perform 9 sets of your individual number of times. These are the so-called “training approaches”. Причем каждые три необходимо менять хват. Для определения собственного количества «тренировочных подходов» нужно максимальное количество подтягиваний, которое вы можете сделать, поделить на 9 – от этого числа и отталкивайтесь. Если вы можете подтянуться 1 раз, то это будет единица.
  • On Thursday, you need to do as many “training approaches” as possible. The main thing is that the number of pull-ups in each should be the same. Do not forget to change the grip every third time.
  • On Friday, you must determine which day was the hardest, and repeat it.

There are also simpler schemes for pulling up, by performing which, you are unlikely to reach the bar 100 times, but your level of physical fitness and well-being will improve. Here is one of the techniques. It is necessary to pull up every other day, the number of repetitions depends on the initial level of muscle development and is set independently. The bottom line is that with every next approach you need to add 1 pull-up.

In the shortest possible time, it is possible to achieve a figure of 100 pull-ups with the following scheme. It is necessary to perform 9 sets of 15, 13, 12, 12, 11, 10, 10, 9 pull-ups. Adding, we get the treasured figure. Of course, this level requires serious preliminary preparation.

Tip! After any workout, do not forget to do stretching exercises, as you protect your ligaments, tendons and joints from injury and quickly achieve the desired results.

Pulling up is one of the most primitive, but also effective exercises, thanks to which you can keep your body in good shape both at 25 and 50 years old. Existing pull-up programs are often tabulated and help you learn how to lift your body 50 times in one set and 100 times in several tricks. And this is not the limit! The main thing - the desire to learn, regular exercise and a positive attitude.

Any doctor will offer you a number of ways to treat prostatitis, from the trivial and ineffective to radical

  • You can regularly take a course of therapy with pills and rectal massage, returning every six months,
  • you can trust in folk remedies and believe in a miracle
  • go for an operation and forget about sex life ...

Pulling up on a horizontal bar: how to learn correctly from scratch

For beginners, the most pressing issue is the process of getting used to the load and the correctness of training in pulling up. Many who have not been involved in sports for a long time or have a high body mass can not catch up on the bar even once. Despair in this situation is not worth it. How to teach your heifers load to those who fail to never catch up?

Initially, you need to use these tips:

  1. Beginners need to start just learn to hang on the bar.
  2. The next stage - negative lowering. What are they and how to do them? The technology is as follows: with a jumper with an insurer or with the help of some kind of stand, you can get a horizontal bar, and then go down only with the strength of your muscles slowly and independently. The duration of the process should be approximately 5 seconds. This technology helps to pump the muscles of the hands.
  3. With a negative lowering, the workouts are performed three times a week.
  4. During the day of the workout, 3–5 approaches are performed (5 repetitions).
  5. Classes to strengthen the muscles of the hands are held for 2 - 2.5 months.

Further, the trainee is recommended to switch to another training system for proper pulling up. If suddenly it is impossible to pull up a single time, you can use these simple study options:

  1. Using a stool, a stand under the legs or with an insurer. Exercising becomes a stool, trying to make a tightening, and at the top trying to stay in this position for a few seconds. Repeats 6 - 7 times, gradually adding the delay time on the horizontal bar. To go down you need to gradually and independently (for pumping hands).
  2. Insurance with special tires. A person who trains is tied around the belt with a wide elastic rubber band. It is fixed above the horizontal bar. It is rubber that helps to return to the highest point of pulling up. Already after 2 weeks it is allowed to train without safety net.
  3. Pulling up "jerks". In the initial stage, this greatly facilitates the task. But after a week of this help, you must refuse and begin to train according to the rules.

Classes to strengthen the muscles are held for one and a half months. Then the transition to a different system of pulling up to build muscle mass.

"From scratch": a unique program for practicing beginners

The next stage of study is a month. Facilitated course - with a gradual increase in load. A person, even an inexperienced person, strictly following the training table, after a few weeks will be able to do more than 20 pull-ups. The table of pull-ups is as follows:

After passing a monthly course of training, in order to consolidate the result, you need another month to train in the same way. Then the load increases or the transition to advanced programs. There are many different techniques, among which it is easy to choose the most suitable for yourself.

According to the technique, there are three types of pull-ups:

  • Classic. The palms clasp the bar on top, the arms exceed the width of the shoulders by about ten centimeters. Lifting the hull is the easiest way to perform this way, so anyone who plans to train from scratch is recommended to take note of it.
  • Neutral. To lift the hull, it is necessary to have special bars located at a distance of thirty to forty centimeters from each other. This type of pull-ups is also called parallel. It allows you to work hard on the latissimus dorsi muscles - especially their lower parts. Raise the body to failure to prevent the development of muscle adaptation
  • Inverse. Before grasping the crossbar, turn your palms to the body. In this way, you can capture the crossbar from below. The brushes should be located at a distance slightly smaller than the width of your shoulders. As a result of lifting the body with a reverse grip, muscle groups located in the chest area are intensively studied.

Another important rule that can improve the efficiency of pull-ups. Never jump on the crossbar! The location of the horizontal bar should be such that you can reach it, standing on tiptoe. Otherwise, you will kill your breath and consume extra energy.
Jumping from the crossbar is also impossible! The descent should be smooth. And its duration should be equal to the duration of the climb.
Also be sure to take a break between sets. At least two or three minutes - to rest the muscles and normalize the respiratory frequency.
If you are just starting to train, and you find it difficult to deal with your own weight, then do an exercise on the floor of amplitude. Stand on a stool and hang on the crossbar in such a way as if you had already completed a hull lift. You just need to gently fall down, following the proper breathing technique.

We hope that our article has been useful to you. We wish you effective training and high results!

Exercise options

There are a huge number of exercises to perform on the bar for people who already have experience of pulling up or novice athletes, they are strictly aimed at training muscle groups.

"Cor." A special set of exercises called “Cor” is aimed at developing different group muscles of the upper part of the tubub. Methodology for the exercise:

  • take the starting position (arms down, legs shoulder-width apart),
  • jump on the horizontal bar and start pulling up according to the scheme:

No. 1: legs raise perpendicular to the body and lower down,

No. 2: legs bend at the knees at a right angle and lift,

No. 3: lift your legs up so that the socks touch the crossbar,

  • sink to the ground
  • In this sequence, the exercise is repeated 5 - 10 times.

"Burpy". This exercise is especially popular with masters from martial arts and among those who prefer to develop the body's endurance and increase strength.

  • performing becomes in front of the bar with hands down,
  • legs apart shoulder width apart
  • squat down (very quickly)
  • take the emphasis on your hands while lying (jumping)
  • 1 time to wring out,
  • dynamically return to the squat position (only with a jump),
  • repeat (jump, laying down, wring out),
  • return to the starting position
  • performing intense pull-ups.

Unique rules for proper exercise

The horizontal bar keeps a large number of secrets, knowledge of which in a short time will help give your body a perfect look. The end result depends primarily on the correct execution of the pull-ups and the type of grip used.

  1. The back is slightly arched, and the legs are necessarily straight when tightening.
  2. Pull-ups are performed smoothly, muscle strength, without using jerks.
  3. Inhale deeply, as you exhale, tighten the body to the horizontal bar.
  4. Climb all the way to touch the crossbar with your chin.
  5. Pursuing the goal of building muscle mass - rises are made slowly, lowering - quickly.
  6. To strengthen muscles, increase endurance and power - exercises are done like this: speed of ascent, slow descent.
  7. To achieve maximum flexibility of the tendons and stretching in the muscles is possible with this scheme: a sharp rise, a quick descent, in intervals of up to ten seconds of free sagging.
  8. Descend from the horizontal bar to gently put his feet on the ground, without jumping.

Experts recommend each system for tightening use no more than a month. In the future, it is recommended to alternate methods daily.

Types of pull-ups

  1. "Reverse grip" - easier to perform. The grip technique is this: the hands and fingers of the hand “go” to you. Types of the arrangement of the hands, as in the “Straight grip” narrow, medium and wide. The implementation of this pull-up leads to the use of biceps, pectoralis major and biceps muscles. When tightening with a wide arrangement of hands, there is an intensive growth of the broadest muscle of the back.
  2. "Parallel". Hands on the horizontal bar are attached as follows: the palms of both hands are turned to the body.
  3. "Direct grip." The technology of implementation is as follows: the hands of the practitioner are placed on the back side, that is, they leave you. Kinds:
  • narrow (hands are strictly on the width of the shoulder girdle),
  • medium (hands are fixed approximately 10 cm wider than shoulders),
  • wide (creates the maximum distance between the hands).

  1. “Unlike or Mixed” - with one hand, the hand of the practitioner is turned toward the face towards itself, and towards the other - the palm is directed away from it.

The muscle groups that are trained by pulling

The horizontal bar is a simple sports equipment, regular training on which allows you to intensively pump 6 muscle groups. Specifically, which muscles work intensively as a result of tightening depends entirely on the grip of the hands and the type of exercise.

  1. Shoulder, pectoral muscles are developed with an average of only direct successfulness.
  2. Reverse (middle) grip - allows you to load the back, chest and muscles of the forearm and shoulders.
  3. Exercises with narrow and straight grip - allow you to develop the widest dorsal muscle (its bottom), the dentate and shoulder muscles.
  4. The grip is narrow and reverse - contributes to the intensive development of the back muscles (directly lower bundles) and biceps.
  5. Exercises for tightening with the use of a wide grip, contribute to the expansion of the back.
  6. Grip wide with approach when lifting behind the head - the muscles of the trapezoid, rhomboid, widest, and extensors of the spine are loaded.
  7. Wide grip with the head tilted down towards the chest — the abdominals and the upper latissier muscles are involved.
  8. Neutral or parallel grip - triceps, shoulder and dentate muscle are intensely loaded.

If the practitioner can already do full tightening on the bar, the negative lowering technique is used to progress the process. It is important to remember: the standards for pull-ups should be individually selected for each person, no need to rush for records, to carry out workouts systematically.

Before starting training at the bar you need to remember some rules:

  1. 10 - 15 minute cardiac warm-up before exercise.
  • fast walk,
  • jump rope
  • squats,
  • on the spot jumping,
  • tilts neck and torso,
  • running (only on the spot).

  1. 3 - 5 minute warm up for hands:
  • rotation in a circle with hands (in opposite directions),
  • Stretching fingers and hands
  • rotation of the elbows.

It is important: when carrying out exercises for preparation, it is necessary to exercise control of the breath: to begin - inhale, exhale - the starting position.

  1. Stretching Some exercises will help to avoid muscle pain after a workout. Perform them allowed only immediately after the warm-up or the so-called preparation stage, immediately before training.
  • Stretching the wrists and forearms is carried out as follows: bend (elbows) hands, alternately wind on the head (with resistance),
  • tilt your head to your chest, palms crossed into the lock, arms stretched out in front of you, palms turned out and as much as possible try to pull your arms forward - so stretch your neck muscles,
  • bent one arm (elbow) is lifted above the head, and with the help of the other to spin from the floor (then change hands) - so stretch the muscles of the shoulder girdle,
  • the pectoral muscles easily stretch like this: hands are turned behind the back and locked in a lock, bending forward a little, not bending to lift the arms up,
  • lift the arms, reach one shoulder to the scapula with the opposite (repeated alternately) - to stretch the arm muscles,
  • stretching the neck muscles to the maximum will help a unique exercise: lowering the chin on the chest, leaning the head to the sides without lifting the chin, then placing the head on the shoulder without lifting it.

  1. Proper diet. In order to increase muscle mass, food should contain a maximum of proteins and a minimum of glucose.
  2. Post-workout recovery. After each load, the muscles need to help recover faster and gain the desired mass as quickly as possible. To do this, as a rule, training should end with a muscle stretch.

Muscle building: proper exercise on the bar

Any program of pull-ups on the bar is calculated on the category of people according to physical fitness. To fulfill it according to the rules and recommendations is to achieve the quick desired result.

  1. "A variety of visas." Exercises are carried out as follows: the practitioner clings to the bar with the upper grip and holds as much as he can. If at the same time you do leg lifts in the upper arm, the muscles of the abdominal muscles are pumped in additionally. This exercise is possible with the use of a rope or towel, thrown over the horizontal bar. Pull-ups are held holding onto the fabric. In the initial position with the hanging knuckles are directed forward, and in a tense state they should look upwards.
  2. "Pulling up on the fingers." Technique of the exercise: the trainee clings to the bar with his fingers only. By flexing the fingers, the weight of your own body rises. It is important to remember: in order to avoid injuries, the exercise is performed slowly, it is prohibited to shift the load from the muscles to the tendons. In the approach is carried out at least 8 repetitions.

What gives the method of pulling up and their benefits

  • training according to a specific program contributes to building muscle mass, giving additional flexibility to the joints, acquiring a beautiful body relief, strengthening the tendons.
  • There is an intensive training of 6 muscle groups (pectoral, latissimus dorsalis, abdominal muscles, brachialis and forearm muscles, shoulder biceps).
  • pull-ups for training programs help reduce the manifestations of scoliosis and osteochondrosis, and this is a benefit for the spine.
  • well-known training programs are easily performed at home.

Pre-testing will help determine your level of training and select the appropriate program. It is carried out in the following way: to make, according to its strength and possibilities, several pull-ups on the horizontal bar. If the result is:

  • up to 6 times - preparatory program only,
  • 7 - 12 times - an initial level of the program is used for training,
  • more than 13 times - advanced level.

Simple exercises and the test is the ability of a person to independently choose the correct program for training. Taking the achievement of their own level as a basis, having passed the preparatory stage, it is allowed to begin work on the horizontal bar. The start of each program recommends no more than 3 workouts per week. Between training, the day of unloading, so that the body does not overwork.

Program for training "25 pull-ups in 6 weeks"

Pull-ups on the horizontal bar program "25" is designed for 3 times a week. The complex of pull-ups using this technique allows, following clear instructions from scratch, to achieve an initial level. Important recommendations:

  • strictly keep the hand position technique
  • mandatory adherence to breathing techniques,
  • forget about the rest between sets (1 - 2 minutes),
  • not to rush and remember - the goal is achievable if the magic number is divided into smaller segments (for example, by 5),
  • set and perform the task for 25 pull-ups in 1.5 months.

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