The bar chin-up is one of the most effective exercises for building beautiful muscles and developing strength. Men who are able to pull up at least a couple of times are in a more advantageous position. But those who last approached the bar many years ago shouldn't despair either. You just need to believe that strenuous training will sooner or later bear fruit, regardless of age.
Instructions
Step 1
A striking example of this is the outstanding Soviet cardiac surgeon N. M. Amosov, who at the age of 80 could pull up 6 times. Achieving high results depends on the correctly chosen strategy, which in turn depends on a number of circumstances. With normal weight and undeveloped muscles, you need to develop strength and build muscle mass.
Step 2
If you have enough strength, but there is excess weight, then you have to first how to lose weight. The greatest problems await overweight and weak people, since you will have to deal with two directions. At the first stage of pulling up, the main load falls on the muscles of the forearm, after which the triceps or triceps muscles of the shoulder begin to work. To develop these muscle groups, start exercising with a wrist expander. in its absence, it is recommended to train with a metal bar or with a round wooden stick. You need to try to bend these objects with direct and reverse grip. The exercise is done several times for 5-7 seconds with an interval of 15-20 seconds.
Step 3
Triceps are best developed through push-ups from the floor. This exercise has several options - on the palms, on the fists and on the fingers. For a greater load, you can change the levels when, for example, your legs are on a dais, and your hands are on the floor.
Step 4
After the muscles are strong enough, you can start pulling up. To begin with, from the "hanging" position, pull up the torso half the distance to the crossbar, fix the position for about 5 seconds and lower the body to its original position. After 3-5 repetitions, take a minute break and then another set. Try to do the exercise with high quality, so that the body is straight, and the legs are straight, with toes stretched down and slightly forward.
