Instruction: how to learn to pull up on one hand

Many guys associate their lives with sports. And when the usual pull-ups start to work out great, the question arises of how to learn to pull one hand. Of course, everything is possible. It should immediately be noted that up to sixteen years of this should not be done, because the body does not yet allocate enough hormones that promote muscle growth. But if to this age the young man learn to do this on two hands ten or fifteen times, this will be an absolute plus.

Stages

Now about how to learn to pull on one hand. The first goal that you need to put and achieve is twenty-five to thirty pull-ups. And it needs to be done "cleanly", without the so-called chitting ( swords with feet , etc.). As for the grip, it does not matter which one you prefer, and use it. How easy is it to learn to pull yourself up on two hands? Here everything is very simple. Do this exercise several times a day, and the result you can see immediately.

When we learned to do all of the above, go to the next point. Now you need to learn to hang with one hand on the bar for ten to thirty seconds. First it is done on a fully bent, and later on a bent at a right angle arm. If you are looking for an answer to the question of how to pull yourself up on one hand, then this step should be taken fairly conscientiously.

The task is complicated

Further, our task will be to learn controlled and slowly lower with only one hand from the top down. Being in the vise on the absolutely bent hand, you should smoothly and slowly descend (to fall, and not fall) into the viscus on the straightened hand. In this situation, the slower it will be, the better and more efficiently for you.

The next and final goal of our recommendations on how to learn to pull up on one hand will be the very pull-up on one hand. It is better to start with a small amplitude. Hang, bending one of them at an angle of thirty degrees, and perform the exercise. Gradually increase this angle to sixty degrees, then to ninety, then to one hundred and twenty. And so on until he makes the coveted one hundred and eighty.

Results

It is necessary to say that a separate complexity is the first stage of pull-ups on one hand, namely, when the latter is completely unbent, and you need to start bending it. Here deltas must come to the rescue. However, if you follow all the above recommendations in good faith and achieve intermediate goals, the brachial muscles will be ready to perform this important function.

Also, do not hurt the training of the power output on the bar, push-ups and a match on the uneven bars and so on. This will accurately prepare your shoulders for the right load. And, of course, it is necessary to realize that the lower your weight, the easier it will be to achieve your cherished goal. Now you know how to learn to pull yourself up on one hand. Finally, I want to add that despite the simplicity of everything you read, it can take many years, but one who persistently will go to achieve his goal, must learn to do it.