I want a wide back! How to learn to pull yourself up on the bar from scratch?

Young people today prefer to attend a gym; They are attracted there by the desire to have a sportsmanly manly figure. But what makes a figure courageous? Of course, these are broad shoulders and a wide back. You can perform traction of the upper block on the latissimus muscles of the back, and you can practice on the bar. But how to learn to pull yourself up on the bar from scratch?

What muscles are working on the horizontal bar

As already mentioned, the latissimus muscles of the back are the main group that is involved in the crossbar. Auxiliary muscles - triceps, biceps, chest. In general, the bar affects the entire torso, the spine and posture.

How to start pulling on the horizontal bar: the first steps

Many people are afraid even to go to the bar. But in fact nobody sets records for the first time. If you have to pull yourself up on the horizontal bar from the ground up, just start hanging on it. This allows you to first increase the strength of the grip. Our fingers and wrists are too weak, and often we can not pull ourselves up because we simply can not hold onto the crossbar. Try to hang on the bar should be as long as possible, increasing the duration each time.

Strengthen the latissimus muscles

Regular vertical traction should be performed, which simulates tightening on the bar. Before learning how to pull yourself up on the bar from scratch, you should perform exercises for thickening the back muscles - pulling dumbbells in the slope.

Negative Exercises

Negative pull-ups allow you to feel the work of the back muscles in pull-up. To perform, stand on the support, grasp the crossbar. It is necessary to remove the legs from the support, remaining hanging face in front of the bar. Under the weight of his own weight, start down, maximally stretching the latissimus muscles. Thus, you should train your back for at least one or two months. Then you can start normal exercises. Now you understand how to learn to pull yourself up on the bar from scratch. Serious preliminary preparation is required.

Technique of increasing the number of pull-ups

As a result of training, the muscles involved in the pull-ups have significantly strengthened. You can proceed directly to pull-ups. The exercise is performed without a jerk, calmly. In the first time you can pull from the bottom of the support, and use various auxiliary elements: straps, shock absorbers.

Once you learn to pull yourself up with a full amplitude at least 1-2 times, start practicing as follows. Within a month, every day, pull up on the bar one or two times ten approaches for the entire day. In parallel, it is necessary to perform a back training in the week: upper traction, deadlift, dumbbells.

Now that we know how to learn to pull ourselves up on the horizontal bar from scratch, we do not need to have a broad, courageous back. The most important thing is not to miss classes and not to hope for record results for the first time. Many, having failed to catch up even once, throw the bar, disappointed in themselves and the sport. Hard work, systematic studies and a great desire will overcome the weakness of your own body and make friends with a horizontal bar.