How to pull yourself right to build strength and mass?

The popularity of pull-ups on the bar is due to their versatility. This exercise with its own weight allows you to build muscle mass, increase strength and endurance. The result of the exact implementation of pull-ups is strengthening of the back, biceps, forearm, press.

The technique of doing the exercise is the basis of success

The question of how to pull yourself up correctly is reflected in technology:

1. Use a full grip with your thumb on the crossbar. This is the basic rule that allows you to load the latissimus muscles well , which means to make a step towards rapid progress.
2. Legs cross between themselves or bend at the knees to exclude the swinging of the body and pelvis. The answer to the question of how to pull yourself in correctly is obvious: only by the strength of the muscles of the hands and back.
3. To learn pull-ups should be slow - do not try to do the maximum load immediately, do not work for speed.
4. Breathe in a measured manner: when breathing, inhale, at the maximum point - exhale.
5. Keep working muscles in tension throughout the exercise, even when lowering. It works on the growth of strength.

Asking about how to pull up correctly, beginners usually do not know where to start training. Each lesson is preceded by a warm-up - you can not immediately jump on a horizontal bar, this increases the risk of injury to the muscles and joints. Those who do not know how to properly learn to pull themselves up and are not able to do even a single repetition will benefit from excellent advice - you should hang on the bar for a minute or longer. As soon as the grip gets stronger, you can add weighting in the form of a backpack with dumbbells, and then - make attempts to pull up. Partial repetitions can be given for half an hour a day, most importantly - regularity. When it turns out to make one full-scale pull-up to the chin, it is the turn of perfection of technology.

Key elements of progress

There are several rules to remember:

1. Do not take breaks due to laziness. Each missed week is a step back, loss of results.
2. To learn how to pull yourself up correctly, you need to give full force: it is better to do five repetitions with a chin lift above the crossbar than 10 partial pull-ups.
3. Begin training with pull-ups, which require a lot of effort, because any exercise performed before them, reduces effectiveness.

Many people are advised to learn how to properly pull on uneven bars, before mastering a horizontal bar. This exercise is called horizontal pull-ups, when the legs are located on the floor or on the dais, and the body rises to the crossbar due to the strength of the arms, shoulders, chest and back.

Features of muscle building and strength on the horizontal bar

Bodybuilders are worried about the issue of how to tighten properly to increase the mass. It is necessary to climb quickly, to fall slowly and with the strain of muscles. Do not chase after the number of repetitions, perform no more than 10 consecutive times, rest about 3 minutes between sets. You need to load muscles about two times a week, give them a good rest, and also replenish energy with caloric food (lean meat, porridge, cottage cheese, eggs).

Work on force implies a reverse approach: slowly rise and fall quickly, increase the number of repetitions, shorten the pause time between approaches. Train on the horizontal bar to increase stamina should be more often, you can use the game moment - include training on the principle of a pyramid or supersets (typical for crossfit).

Over time, you can complicate the pull-ups with extra weight, but only after the usual exercise will seem too simple.