Pull-ups are one of the main guidelines in schools, universities and the military. How exactly to increase the number of pull-ups in the shortest possible time, I will tell you in today's article.
Basic training principles
You can train an hour after eating, not earlier, otherwise undigested food will interfere with the normal execution of the program.
You can do both at home and on the street. It is better to choose a horizontal bar that is not very thick, but also not thin. You can find a large selection of horizontal bars for the home here: www.weonsport.ru/catalog/turniki/... You can purchase both separately horizontal bars and together with the parallel bars.
Before doing the pull-ups, do a little upper body warm-up. Perform various exercises for arm rotation, light jerks, etc.
After each set of pull-ups, you need to shake your hands so that the blood rushes and the muscles relax. You can just shake your hands. You can do several rotations at the elbow or shoulder joint.
Pull-up training can be done at least every day. But in any case, one day a week should be a rest. It is best to train pull-ups 5 times a week.
How to train pull-ups
Pull-up workouts can be done on any day, even on a day when you are training another sport, only so that at least 4-5 hours pass before or after the additional workout. Preferably at least 4 times a week.
There is a great system for increasing the number of pull-ups. In common people it is called "army". Its essence lies in the fact that you need to do 15 approaches to the horizontal bar, doing the same number of pull-ups for each approach. Rest for 30 to 60 seconds between sets.
Depending on how much you pull up, for each approach to the horizontal bar, you need to pull up about 2-3 times less. Then rest for half a minute or a minute, and pull up again. And so 15 times. This concludes the pull-up workout.
When you can do 15 of these approaches, then move on to the next number of pull-ups per approach. And do as many approaches as you can. Let's say you have enough strength to do 8 sets of 6 times. Finish your workout here. And so do the workout each time until you can reach 15 repetitions with six pull-ups. Then go to 7, etc.
Perform pull-ups to maximum every two to three weeks at your discretion to monitor your progress.
Pulling up with extra weight will also help. Grab a backpack, fill it with water bottles, and pull up one approach with the backpack. And another approach without a backpack.
Also a great ladder pull-up system. Begin pull-ups once and rest for 30 seconds. Then do 2 pull-ups, etc. However, this type of training is less effective than the "army system", since the total number of pull-ups is less. Therefore, do this type of training once a week.
