Technique of pulling on the bar: wide, medium, narrow grip. The program of pull-ups for beginners

Pulling is a very effective exercise that allows your body to radically change. You will become stronger and more enduring, and your muscles will gain athletic contours. A complex of such exercises is done on a special gymnastic projectile - a horizontal bar. It can be very easy to find if you want. In each gym there is a bar. But even if you do not have the opportunity to go there, this is not an excuse. Go to any school yard and start doing it for free.

Benefits from the lessons

Many people are wondering what pulls up on the bar. If you are also interested, then you are on the right path of your development and self-improvement. With the help of pull-ups, you can relax your back and relieve tension from the spine. If you have a wrong posture, consult a doctor before starting to exercise. Vis on the crossbar perfectly stretches his back. And if you can get thirty more times, then you will perfectly strengthen it.

Of course, the benefits of the bar are incredible. With it, you can increase your strengths and build muscle. With the help of grips, you will be able to pump quite different muscles that are in the upper part of the body. But to notice the effect, you need to practice regularly. Beginners are not recommended to use weights until the technique of pull-ups with their weight is well understood. Perhaps it will take several months.

The technique of pulling up on the bar depends on the level of your preparation. By training correctly, you can strengthen the muscles of the chest, arms, back and press. But if you want to build a good muscle mass, then without weighting can not do. You can use both special devices and a regular backpack with books. Training pull-ups on the bar is very energy-consuming. Therefore, you will spend a lot of calories, which is so necessary to get rid of excess weight. Exercising regularly. And you will not only lose weight, but also bring the body into an excellent shape.

Where should we start?

Pulling on the bar (the program from scratch - this is the key to your success) requires a special technique for different levels of training. If you do not know how to lift your weight, then try to do the trick. Take this pose as if you have already tightened up, and hold for a few seconds. Now slowly unbend your arms and just hang on the crossbar. Do this exercise several times each day. In a couple of weeks you can fully pull yourself together.

In many rooms there is an excellent simulator - gravitron. It is designed specifically for beginners. Whatever your preparation, you will be able to cope with the pull-ups. Set the difficulty level that is right for you. And start pulling yourself up. But make sure that you are not too easy. Otherwise, there will be no effect.

What prevents you from learning to pull yourself together?

Pulling on the bar (the program from scratch will help you to quickly master the exercise) require regularity and patience. But many newcomers drop out very quickly, without even learning to do anything right.

What exactly prevents regular training? There are several negative factors:

1. Very weak muscles. Do yourself regularly, developing strength and endurance.
2. Excess weight. Even a few kilograms - this is a huge hindrance on the way to pull-ups. In this case, the coach is advised to first lose weight, and only then proceed to the bar. Although the simplified versions (for example, the gravitron), no one cancels.
3. Perhaps you have well developed muscles, which are necessary for pulling up, but you can not do the exercise. In this case, pay attention to the auxiliary muscles. You may have weak deltoid and ray muscles, as well as hands. In this case, first fix them. In general, pay attention to all muscles. Only harmonious development will be the key to proper pull-ups.
4. Wrong pulling technique on the bar. Before attempting, watch the video or consult the trainer. After all, with the wrong technique, you simply will not be able to pull yourself together.

The right technique

The technique of pulling up on the bar includes several very important rules. They will be the key to proper training:

• Hvat must be very strong. Grasp the bar as tightly and comfortably as possible.
• Perform exercise only at the expense of your muscles. Do not jerk or jerk. Wrong technique is not only inefficient, but also traumatic.
• Rise and descent make very smooth. The slower, the better. Eliminate the jerks.
• At each repetition, the chin should be above the horizontal bar. Only so the exercise will be considered correctly performed.
• Do not bite your breath. Remember that on the rise you need to breathe out, and on the descent, on the contrary, inhale.
• Pay attention to the case. During pull-ups, it should be in an upright position.

Normal grip

The technique of pulling up on the bar with an ordinary grip is a standard exercise. It is his responsibility to master every athlete. In this case, the width of the grip should be slightly larger than the width of your shoulders. When lifting, touch the bar with the chin. With this pull-up, you can use the muscles of the press, back, forearms and biceps. Anyone who wants to learn to draw from scratch should start with this exercise. Because his technique is simple enough. Therefore, the exercise does not require such physical training as with grasps of another kind.

Pulling on the bar with a narrow grip

This kind of exercise helps to strengthen the lower part of the latissimus muscles of the back. In addition, the front jagged muscles, as well as those located near the vertebrae, work well. This exercise will help to make the back more pronounced and strong. Grab the crossbar so that between your hands was no more than twenty centimeters. Exercise can be performed by direct and reverse grip. During the direct variant, the muscles of the back account for the most burden. But the reverse grip works in most of the biceps.

Pay attention to the elbows. During training, their position should not change. Each time, completely unbend your arms. At the same time, consider that you need to learn how to feel the muscles of your back and try to work only with them. If such pull-ups are hard for you, ask your partner to help you.

Reverse grip

Back pull-ups on the bar - this is the simplest type of exercise. Excellent pumping biceps. Recommended for girls who do not know how to pull themselves up. Reverse grip can be medium and narrow. It differs from other varieties in that the palms are put on the bar on themselves. The technique of performing the exercise is not particularly different from direct grasping. Starting to pull up, watch your shoulders. They should be lowered and laid back. At the top start to reduce the shoulder blades. This exercise well pumps biceps and back muscles.

Wide grip

Stretching on the bar (muscles of the back are well pumped) wide grip is characterized by the fact that the hands are placed farther than the width of the shoulders. Here, the entire load is at the top of the widest muscles of the back. Do this exercise, focus on the fact that it was she who worked, not hands. Only in this case will the exercise be effective.

Using this grip, you can perform another kind of pull-ups - for the head. This exercise is very difficult. It consists in the fact that during the ascent you need to touch the bar with the back part of the head. This training is even more straining your back. It is better to do such exercise under supervision, as it is extremely traumatic.

Table of pull-ups on the bar "30 times in 30 weeks"

Experts have developed a scheme of pull-ups, thanks to which even a person with poor preparation can perform thirty pull-ups in thirty weeks. But before embarking on this scheme, get rid of excess weight and strengthen the muscles of the whole body. Try to pull up six days a week, doing one day off. It is best to rest on Sunday, to start on Monday next week.

Tips for effective workouts

The pull-up table on the bar will help you reach your goal faster. Find the program on the Internet that you like the most, and stick to it on a daily basis. Thus, you will not regret yourself and quickly learn to pull yourself up. If you have chosen a program for people who do not know how to pull at all, then for a few weeks just hang on the bar to strengthen the brush. If you want to increase stamina, make all the upper body muscles beautiful and strong, then use different grips.

Follow the pattern, but not until the end. If you can not pull up five times, as written in the program, then do as much as you can. And already, based on this result, make the table yourself. During training, listen to pleasant, motivating music. Thus, you will improve your mood, and training will be more effective. Try to pull yourself right. It is from the technique with which you will perform the exercise that the further result will depend. And do not be upset if you do not succeed. The main thing is to exercise regularly and do not forget about the right rest. And very soon you will become strong and enduring, and your muscles will get the desired relief.