Lifting your own weight on the bar is an interesting and entertaining exercise. It can become a testament to the strength and endurance of a man, and if a girl easily pulls herself up on the horizontal bar, this will impress any guy. Our article will be interesting for those who still do not know how, but really want to learn how to pull up on the horizontal bar literally from scratch. From it you will learn how pull-up is useful, how to learn how to pull up correctly on the horizontal bar from scratch and what stages of training you need to go through for this.
Well, are you already determined to learn how to pull up on the horizontal bar many times in a row? Then it's time to start training!
If you are wondering what is the fastest animal in the world, then you can find out about it by reading the article on our website.
How to quickly learn to pull up a girl or guy on the horizontal bar?
How long does it take to learn to pull up 10 times in one approach? Probably all newbies ask these questions. And the answer, first of all, depends on yourself - if your physical fitness allows, though with difficulty, but to pull up on the horizontal bar at least once - then it will take not so much time to practice the necessary skills and you can learn quite quickly. But those young men and women whose muscles are not sufficiently developed due to an inert lifestyle will have to sweat a little longer on this task. But, we assure you, the result is worth it!
First of all, you need to strive not to learn how to pull up on the horizontal bar 30 times a month at home (after all, this way you will only harm your fragile muscles and then you will not be able to return to training for a long time), but, rather, to a high-quality exercise technique - correct hand position, body position, and even breathing! After all, it is from these little things that success is formed.
Correct bar pull-up technique
Equipment and outfit:
In order to learn how to pull yourself up, you naturally need a horizontal bar. For training, you can use as an economy option - a horizontal bar on the sports ground in the yard; and more expensive - to visit the gym or fitness center. But, best of all, install the crossbar in your apartment. So you will be able to train at any time convenient for you, without leaving your home and will be able to learn how to pull up much faster.
The height at which the horizontal bar is fixed should be sufficient so that, trying to learn how to pull yourself up, you do not hit the ceiling with your head, that is, the distance from the ceiling should not be less than thirty centimeters. If the conditions allow you, then the ideal height of the crossbar, designed specifically for you, can be calculated as follows - stand on your toes and stretch your arms up as much as possible. Where your fingertips are and you need to fix the horizontal bar.
Also, to reduce the sliding of the palms on the horizontal bar, special gloves are often used, which can be bought at any sports store. With their use, learning how to pull up will be much easier.
Features: There are two main grips and hand positions for this exercise. The direct grip is when the hands on the horizontal bar are palms away from you, and the opposite is when the palms and wrists are facing you. At the initial stage, when you are just trying to learn how to pull up, it doesn't really matter which option you use for training, so in this matter, proceed from your convenience.
How to do it right: Place your hands on a horizontal bar shoulder-width apart or slightly wider. Slowly pull your body up and touch the horizontal bar with your chest, and then also slowly return to the opposite position. To perform the exercise, it is important to use not only the muscles of the arms, but also the press. Do not descend sharply from the upper lifting point - this can threaten muscle damage. When lifting, the body should be located strictly vertical.
How to breathe: In accordance with the generally accepted breathing technique, inhalation is made when the body is raised and exhaled when it is lowered.
Why can't I pull up?
There are two main reasons that prevent us from learning how to do this simple, in fact, exercise - pulling up: weak, undeveloped muscles and excess weight. Quite often, one complements the other, and then the future athlete, instead of learning how to pull himself up, can only swing his legs helplessly, unable to pull the body up even by a centimeter. But do not be upset, because these obstacles are quite surmountable. And, if you recognized yourself here, it means that our article was written precisely in order to learn how to pull yourself up!
People who have problems with being overweight should not start fighting it with starvation and exhausting diets - this way you will have no energy left for training. Try to eat more protein foods, you should also not give up carbohydrates, but you should completely eliminate fats from your diet. Under conditions of sufficient physical activity, such a diet gives a very good result - you lose weight, but you do not lose strength, and the body receives a sufficient amount of protein - the material necessary for the "building" of muscles.
The second problem associated with undeveloped muscles is also solved very simply - special preparatory exercises will help you develop your muscles and learn to pull up faster. You should start with exercises that go from simple to complex, and then you yourself will not notice how pulling up will become simple and natural for you, like tying shoelaces.
Exercise one: hanging on a horizontal bar
In order for your body to slowly begin to get used to the loads, you first need to train your arms with the help of a regular hanging on the horizontal bar. If you have a horizontal bar at home, then every day go up to it and just hang on outstretched arms for a few minutes - so your palms will get used to tenaciously holding on to the bar, which will greatly help you in the future.
It will also be useful for this purpose to use a conventional hand expander.
Exercise Two: Negative Reps
Pulling up on the horizontal bar, like most similar exercises, is divided by professionals into two main parts: positive, that is, lifting the body up, and negative, which, accordingly, means lowering the body down.
At the initial stages, it is recommended to use negative repetitions for learning and training the body - this means that you do not need to try to lift your body up on your own, but only smoothly, with the tension of all muscles, lower it down.
But how can this be done? We will present three main methods here.
- Help from a friend. If you have a physically strong friend (father, friend, brother), then you can ask him to help you learn this exercise. To do this, you need to stand up, as indicated above, holding the horizontal bar with your hands, and let your partner grab you from behind and help you rise up so that your chest touches the horizontal bar, and then let go. And you yourself slowly go down.
- Additional elevation. If you do not want to involve another person in your workouts, then you will need additional elevation. They can be a chair, stool or a bench made especially for this purpose. The principle is still the same - with the help of the elevation, you find yourself at the required height, touching the horizontal bar with your chest, and then remove your legs from it and smoothly, with the tension of all muscles, go down.
- Expander. Most sporting goods stores offer a special tool to practice this skill. It is called that - an expander for pulling up. The principle of working with it is as follows - the expander clings to the horizontal bar, and the person is fixed on it with the help of special fasteners. The expander takes on part of the weight of your body and helps you pull up, and you go down yourself.
Finally, you managed to pull yourself up on your own - first once, and then two or three in one approach.
Congratulations! Now remember one important point: do not increase the exercises too sharply in order to learn how to pull up more in a week - this will only harm your health. The number of exercises at a time should be increased slowly, adding one to two in ten days, and also be sure to take daily breaks between workouts. Thus, your muscles, and with it strength, will be able to grow.
Want to know how fast the fastest birds in the world can fly? Then be sure to read our article on this site.
Pull-up options for professionals
When you are already accustomed to daily workouts and pulling yourself up on the horizontal bar fifteen or twenty times in a row is not a problem for you at all - you can start to complicate the task.
Option one - work with weights
For those who easily perform three to four sets of fifteen exercises, but are still unhappy with their strength and endurance, it is recommended to try to learn how to pull up with weights. To do this, you need to buy a special vest from a sporting goods store, in which additional weight can be adjusted using weights.
But do not try to replace it, for example, with a weighted backpack or belt - when you start pulling up, this will create a distribution of gravity that is dangerous for the spine and can lead to injury. It is even more dangerous to use a metal disc from a rod for this purpose - you can accidentally drop it on yourself and injure yourself.
Option two - work with only one hand
The minimum requirements for those who want to learn how to pull up on one hand are the same - the ability to easily pull up fifteen times in three to four runs. And, of course, you need, firstly, not to have too much weight, and secondly, to have a very well-developed and strong working hand, with which you will perform the exercise. You can use a regular hand expander to develop the brush. Not everyone can learn to pull up on one arm, but for those who do, the admiration of everyone around will be the reward!
Do you know what is the maximum speed of a person when running? In order to find out, you can simply read our article on the same site.
How will a child learn to pull up on a home horizontal bar?
If you want your child to keep you company in your favorite sport and also learn to pull up, then this desire is very commendable. If you do not overload a fragile body with training, but evenly distribute the load on various muscle groups, then this will help your son or daughter learn to pull up and grow strong and healthy.
It is important to know that you need to start learning pull-ups on a horizontal bar for children no earlier than they reach the age of ten to twelve years. At this time, the child's body will be already developed enough to learn how to pull up and such exercises will not harm him.
You can start with an expander for hands, with which the child can train tenacity, which will protect him from falls from the horizontal bar. And it is best to start classes on the Swedish wall, so that your son or daughter can, while trying to learn how to pull up, help themselves at first by holding on with their feet. In general, a training program for an adult is quite suitable for a teenager of ten to twelve years. The main thing is not to force the child to pull up too much on the horizontal bar, so that this does not subsequently affect his health.
