You can learn to pull up to the waist in a few weeks if you already have experience of training on the horizontal bar. To do this, you need to increase the number of regular pull-ups to 20-30, learn how to make an outlet for strength and raise your body on the horizontal bar to your chest.
Not everyone can learn to pull up to the waist. This requires perseverance and the ability to control your body. Some athletes argue that in some cases even the above terms of success are not enough - sometimes the anatomy of the structure interferes with the development of success (long arms, tall stature, non-standard arrangement of ligaments, etc.). It will be much easier for those with low weight, medium height and short arms.
The first step is to increase the number of regular pull-ups
To begin with, bring the pull-up on the bar up to 20-30 times in one approach. At the same time, pay attention to the fact that with each upward movement there is no swaying, try to keep your legs together and straight. It is in this case that the hands work as levers, the muscles of the abdominal and back are connected. These muscle groups are needed for a more complex type of exercise - pulling up to the waist.
How can you quickly increase the number of pull-ups at a time?
There are two good ways. The first method is to pull up on the horizontal bar in ten approaches, 3-7 times. Rest between sets of no more than 30 seconds. For example, if in one approach you can pull up 10 times, it is advisable to pull up 3-4 times. As a result, pull yourself up 30-40 times for a short workout.
After 10 reps, rest for a few minutes and try to pull up as many times as possible. This will be the final exercise, which should be completed with the usual hang on the bar for a minute or two.
Daily training in this way can increase the number of pull-ups by 50% in a month.
The second method is more difficult for the body, since you will have to pull up with additional weight. You can hang 10 kg, or you can hang 20 kg - it all depends on your physical condition. Just pull up the maximum number of times in several approaches.
The second step is to make "exit on one" and "exit on two"
Exercises on the horizontal bar "exit to one" and "exit to two" act as preparatory. When performing them, the same muscle groups are involved as when pulling up to the waist. Ultimately, you should be able to do two or two out or force out at least 10 times with ease.
Step Three - Breast Pulling
Knowing how to pull up to the chest at least ten times, you can try to start pulling up to the waist. A large number of pull-ups to the chest in one set indicates that you have strong back and arm muscles. Raising the body to the horizontal bar at chest level, you will only have to remember how the "force exit" is done.
Experienced turnstiles assure that with an initial level of pull-ups 10 times per set, you can learn to pull up to the waist in a month. But this will require diligence and hard work from you.
There are other ways to learn how to pull up to the waist, but this is the most effective and fastest.
