Stretching on the bar: program for the beginner

Strengthening strength and muscle mass, drawing the relief, development of endurance - all these advantages give pulling on the bar. The training program for any athlete necessarily includes this exercise, which is considered the base in athletics and crossfire. When pulling is performed, the force is distributed between the fingers, forearms, biceps, triceps, shoulders, back and abdomen.

What to do if you can not do even one independent pull-up on the bar? The program provides for the preparation and implementation of modified (facilitated) options.

Before the session it is necessary:

• It is good to stretch and strengthen the muscles, namely: the shoulders, biceps, the widest back muscles, rhomboid muscles.
• Train the grip - during the week to perform three maximum possible visas on the horizontal bar with a minute break between attempts.
• Choose exercises that help the development of muscles: horizontal pulling on the rings, lifting the bar to the biceps.

There are two approaches to making one pull-up on the bar. The program can rely on the use of negative pull-ups or on the use of additional funds.

Option number 1. Purpose - independent pull-ups

Inventory: horizontal bar, elastic band (espander), rings, chair or bench.

Training is conducted 3-4 times a week until you get to do three pull-ups in one minute:

• The first day is allocated for muscle training. It is necessary to tighten 8-12 times with the help of elastic tape, to make three approaches.
• The second day is devoted to pull-ups with a support. You can stand on your toes, substitute a chair or box, lean only with one foot. There are 5 approaches for 5 repetitions.
• The third day is characterized by high intensity for increasing endurance. It is necessary to make 5 approaches on 3-5 pull-ups by means of an elastic tape and as quickly as possible.
• On the fourth day, you should work on strengthening the arms, shoulders and back, and also make the visas on the crossbar.

Option number 2. The goal - independent pull-ups at home

Inventory: horizontal bar, chair.

If the beginner does not have the opportunity to buy an expander and can not perform one pull-up on the horizontal bar, the program can be built in five stages.

1. 5 approaches to 8 negative pull-ups, for which you need to stand on a chair near the horizontal bar, grab the crossbar, which is at eye level, so that the palms are facing the face. Hang on the bar and sink as slowly as possible, gradually bending your arms in the elbows. Train through the day, gradually slowing down the "fall" time to 2 seconds.
2. 5 approaches on 8 negative with a direct grip (palms turned away from the face). Exercise until the descent will take 2 seconds or more.
3. 2 approaches of usual pull-ups and 3 approaches on 8 negative pull-ups. Continue until you get to do two exercises to the chin.
4. 5 approaches for 8 pull-ups, at the same time start each set with the usual ones and finish the exercise in the negative phase as the forces decrease.
5. Tighten as many times as possible and end the approach with the vis on the crossbar at the highest point.

If calmly managed to do at least one pull-up on the bar, the program is rebuilt to improve skills.

• Try to tighten up as many times as possible for 5 minutes, but do not stretch the attempts for 10 minutes.
• To increase each week the number of repetitions or to reduce the time for performing a certain number of exercises.

The program for increasing pull-ups on the horizontal bar should also include a modified version with an elastic band, horizontal pull-ups, a swing on the floor with arms and legs raised at the same time, training biceps and triceps.

Regularity and perseverance will help achieve a quick result.