System pull-ups on the horizontal bar from scratch: features of technology, tips for beginners

An individual system of pull-ups on the bar is necessary for every person who wants to have strong and prominent muscles. After all, this exercise has long been considered effective and useful. Now horizontal bars or cross-bars are located on all playgrounds, in every yard, in the sports hall. All people are familiar with pulling up since school, but far from everyone knows and understands that to achieve real results, it will be necessary to engage in much more and better than what is offered in training programs for certain ages.

The article will tell you what constractions are, how to properly implement them, and also help you understand the question of whether the system of pull-ups on the horizontal bar benefits or is an extra waste of time. To achieve maximum results, you should follow all the rules and adhere to the recommendations that are present in the article.

History and theory

In ancient Greece and many other developed and developing states, there was no clear system of pull-ups on the bar, but they were necessarily part of a set of basic exercises. Already in those days people realized that this type of training strengthens muscles well enough, helps to build up mass and forms a harmonious relief.

Tibetan monks have developed the first system of pull-ups on the horizontal bar from scratch, having improved the already existing technique. They included in it several original elements, which make it possible to reach large peaks in a short time. To date, people know more than one system of pull-ups on the bar. Among all the variety of unique techniques to find the best option for everyone can be, whether a beginner or an experienced athlete.

What muscles can be pumped

Athletes, long time engaged in the crossbar, know exactly what helps these exercises. Beginners do not know all the advantages of the bar. Therefore, before moving to the system of pull-ups on the horizontal bar for beginners, it is necessary to understand which muscle groups can be pumped with this projectile:

• Biceps;
• Upper and lower press;
• Pectoral muscles;
• Forearm;
• Muscles of the back.

The tourniquet, of course, is a universal sports equipment, because it allows you to work the entire body at the proper level.

Exercises on the crossbar

People often turn to the system of pull-ups on the bar in order to develop muscles and perform more complex exercises. Indeed, indeed, the crossbar gives a wide enough field for the athlete's imagination. On this projectile, you can perform incredible tricks and exercises that develop different muscle groups.

The most popular exercises are presented below. They attract the attention not only of men, but also of women, even in spite of their complexity.

At the end of the individual system of pull-ups on the bar, in a month you will achieve significant results, these exercises will seem easy, and they can be no longer embarrassed to perform on the street or in the gym.

BERPI

Among athletes of various categories, this exercise is the most common. Its main distinguishing feature is the fact that it is popular even among masters of martial arts, who prefer to constantly develop their own endurance, strength and agility. But with all this, we should not forget that this exercise in any case can not be included in the system of pull-ups on the horizontal bar from scratch, because it is not always easy to give even experienced athletes.

The technique of performing a birch is not so complicated, but it requires maximum concentration. The first thing to do is to take the starting position - to stand in front of the bar, stretch your arms along the body, and the legs are positioned clearly on the width of the shoulders. Then everything should be done at a fast pace:

• to squat;
• Jump to the point of lying down;
• Do one push-up;
• Again with a leap back on his haunches;
• Accept the starting position;
• Jump out and pull up;
• Return to the starting position.

Cor

Kor - this is almost a full system of pull-ups on the bar for muscle building, strength development and endurance. An unusual set of exercises can be easily performed at home, as the only necessary projectile is a horizontal bar.

The first step is to take exactly the same starting position, as in the previous exercise. Then you need to perform the movements in this order:

• Jump up to the crossbar and do pull-up;
• Raise straight legs so that they are perpendicular to the body;
• Staying in this position for a couple of seconds, the legs should be lowered;
• Again raise your legs, but already at right angles, and then lower them;
• Once again raise the straight legs so that the socks touch the crossbar;
• Return to the starting position.

This exercise should be repeated at least four approaches.

The best system of pull-ups on the horizontal bar is given step by step below. It is ideal for beginners, but more experienced athletes will need to complicate the task. For them, the ideal option is to perform this exercise before and after daily pull-ups on this system.

How to pull up correctly

Many beginners want to independently develop a system of pull-ups on the bar. 50 times, of course, no newcomer can pull up, so many of them and strive for their efforts to achieve good results. Unfortunately, most do not do this, because not everyone who has not previously practiced sports knows how to properly pull themselves up. Because of this, people get injured instead of the desired result, and it's much easier to spend time studying the theory than on recovery after their own reckless acts.

When pulling back and legs must be straight. Lift the body of the body until it stops, so that the chin touches the crossbar. The tourniquet contains many secrets that can lead to the success of any athlete. Fortunately, they do not need to be solved, because other people have done it for a long time already:

1. In order to increase the mass, it is necessary to rise as slowly as possible, and to fall, on the contrary, quickly.
2. To strengthen the muscles and increase stamina, you will need to make rapid ascent, but you will have to slow down slowly.
3. To improve the stretching and flexibility, you should quickly ascend and descend, and in periods between the approaches it is recommended to just hang on the bar for ten seconds.

Types of pull-ups

As you know, you can pull up in many ways:

1. Direct grip. In this type of lifting on the crossbar, the arms must be directed back to the projectile. Narrow straight grip - hands at shoulder level; Middle straight grip - arms wider than shoulder width by about 10 centimeters; Wide straight grip - hands are located as far apart as possible.
2. Reverse grip. In this case, the hands should be pointed with the palms towards the crossbar. You can also pull up with a narrow, medium or wide grip.

Tips for Beginners

For beginners who have never been caught up in their lives or done this for a long time, one must always listen to the recommendations given by real professionals. Experienced athletes can advise several great ways to help you learn to pull yourself from scratch. Among them:

1. With a stool. Getting up on it, making pull-ups will be much easier. Having reached the highest point, it is necessary to stay in this position for about three seconds, and with each subsequent ascent gradually increase this time.
2. Insurance with rubber. This method involves tying yourself in a belt with a special sports rubber band, which is attached to the horizontal bar by the other end. Thanks to this auxiliary element it will be easier to get to the top point.

System of pull-ups on the horizontal bar for beginners: program

An ideal program, understandable and accessible to everyone, will be the following table.

As you can see, the load increases gradually and accurately enough to protect the athlete from unnecessary injuries, as well as overwork. Having successfully completed the first month of training, the load needs to be increased approximately 2-3 times.

rules

Before you start on the crossbar, you need to learn the rules that are guaranteed to help avoid injuries and get the desired effect as quickly as possible. These include the following items:

1. As before any training, before the start of pull-ups, you need to do a little workout. It will be enough only 5-10 minutes of cardio (running, skipping rope, bicycle, walking at a fast pace and so on).
2. In order to increase the mass, it is necessary to revise your diet. It should include more protein, and the use of sweets should be reduced to a minimum. Also, you should slightly increase the amount of calories consumed daily, which will save from the drying of muscle mass.
3. Completely every workout must be completed by stretching. This will allow the muscles to recover faster after training.

Armstrong Armstrong System

This system was used by the famous United States Marine Corps Major Charles Lewis Armstrong. The program includes all the necessary items that contribute to physical improvement: overload, variety, regularity.

People who have already tried this system on themselves have achieved incredible results in just 5-6 weeks. At the end of the program, almost all newcomers could already perform more than 20 pull-ups in just one approach.

Morning training

Every morning, immediately after lifting, you must perform exactly three sets of push-ups from the floor to the maximum. Push-ups are the best exercise that helps strengthen the muscles of the shoulder girdle. Sam Armstrong performed the first set of push-ups immediately on the deck, and then went to the bathroom, where he put himself in order. Then he again came to the deck, performed the second set and again went to the bathroom to shave. Immediately after that, the major came to his cabin and performed the final set and went to take a relaxing shower.

Training of this type must be done every morning. Many people need about a month to achieve a good result. This is exactly the time for which the morning sets will already become a habit and will become an integral part of the training.

Program

It is recommended to start pull-ups about 4-5 hours after the morning sets. The Armstrong program is divided into 5 training days (weekdays). That is, you only need to practice from Monday to Friday, but on the weekend you should definitely give your body and muscles a rest.

On the first day you need to make five sets, squeezing yourself to the maximum. The intervals between the execution of the sets should not exceed 90 seconds. You do not need to worry about the number of repetitions, because all this time you need to put your best to the maximum, making all your efforts.

Training on the second day is built according to the "pyramid" system. Begin with one repetition, and then add one in each approach, reaching a maximum.

On the third day, you need to make three sets with an average straight grip, and then with the same narrow grip. Breaks between each set should last exactly one minute.

On the fourth day you need to perform the maximum number of sets with breaks of one minute. You need to pull yourself up until you get it right.

On the last day, it is necessary to repeat any of the four days, which seemed the most difficult. On each subsequent week, the fifth day will necessarily differ from the previous one.