How to pull up on the bar. Help to beginners

Pulling on the bar is the most effective exercise for increasing strength and muscle mass. Beginners want to have a relief body. For this they go to the bar and perform various elements and exercises. Not everyone can and will learn to catch up the first time. Often, it happens that a beginner tournik simply does not know how to pull himself up. To quickly achieve the technique that will give a slight relief to your body, and begin to pull properly, you need to follow the basic rules of preparing your body.

To begin with, it should be noted that the work of different muscles depends on what grasp you take. For example, if you took a wide grip, the main load comes to the latissimus muscles of the back, or rather, to expand them. Also, such a grip is characterized by a load on the wings (muscles under the shoulders). Very narrow grip, when the hands are put back to back, provides a load on the longitudinal muscles of the back and some muscles of the chest.

Technology is also important. The correct technique of grasping is that the fingers should look from the athlete, and the thumb is thrown across the horizontal bar from the bottom. To further it was easier to learn the technique of pull-ups, it is necessary to keep the right grip from the very beginning.

Since your muscles are not yet accustomed to such an exercise, and you do not know how to pull yourself up, it is necessary to hang out on the bar with a full amount of time as much as possible. Also, to prepare the muscles, you can perform elementary push-ups from the floor. If you can pull yourself up at least once, then you can start training and developing the program.

During the first pull-ups, you do not need to make too wide a grip. It is worth taking the middle, since it will be easier for you to pull in this position. If you can not pull yourself up to the crossbar completely, it's best to do first to the level that is possible. Over time, you will begin to perform full pull-ups.

When doing this exercise, you should strictly follow the technique, otherwise you will not know how to stretch properly. It consists of the following: legs and socks should be stretched, the body must be kept evenly; For the beginning very slowly and calmly we pull ourselves up to a crossbeam and we throw for it a chin. Over time, you can increase the speed of pull-ups, however, the technique must be strictly followed.

To date, each turnikman makes for himself an individual training program. This applies to you. The training program consists in the following: you, under your physical abilities, determine the number of pull-ups in one approach. For one training it is recommended to carry out 5-10 approaches. You need to calculate your strength so that with each approach the number of pull-ups should increase. One such standard athlete must perform within a week. After every seven days the standard increases. This is the meaning of the training program.

Separately it is necessary to tell about rest between performance of specifications. After your first workout the next day, you will most likely feel pain in the muscles: back, shoulders, arms. You really need to have a good rest to regain muscle. After exhausting workouts they tear, and then recover. At the time of recovery, the basic muscle mass is growing. It should be noted that the recovery phase lasts no less than 24 hours. Therefore, after each day of training, a day of rest follows. After each day of rest, a training day follows.

So, today we learned the technique of pull-ups and how to pull yourself up, in general. As you can see, there is nothing complicated in this if everything is done correctly and methodically. Many people still do not know how to pull themselves up, but after reading this article, you are probably already in a hurry to get yourself a calliper on the bar.