Pull-ups on the bar are a basic exercise that perfectly develops the strength of the shoulders and back, also contributes to the development of the ligaments of the shoulder girdle and the growth of the back muscles. Unfortunately, nature has not rewarded everyone with strong ligaments, so many cannot pull up even once, let alone several. In order to learn how to pull up, it is necessary to develop the strength of muscles and ligaments, and this will require performing a number of simple exercises.
Instructions
Step 1
Start your workout by stretching your shoulders. Standing straight, swing your arms without bending them at the elbows. Increase your pace gradually. Do this exercise for four to five minutes.
Step 2
Pick up the bar from the bar and raise it in front of you with outstretched arms. It is very important to do this exercise very slowly, so choose a bar that you can raise without tilting the body.
Step 3
Take two dumbbells in your hands and lift them to shoulder level through the sides, slightly bending your knees and bending slightly. Do five to six sets of eight repetitions each. After that, do the dumbbell raises from the shoulders up. Do four sets of ten repetitions each.
Step 4
Do the lower links. Bend over and rest your left knee on the bench, take the kettlebell with your right hand and lift it off the floor. Pull it up firmly until it touches the abdomen, then lower it. Do ten repetitions, then do the same with your left hand, with an emphasis on your right knee. Do five sets with each hand. You can replace this exercise with a barbell set of lower rows. Take a barbell with a light weight and bend slightly, bending your knees slightly. Pull the barbell, sliding slightly along the knees, to the abdomen, and then lower it. Do this exercise for six sets of eight reps each.
Step 5
Move on to the top links. A specialized simulator is optimal. Set the weight that works best for you and grip the handles with a straight wide grip. Pull the handles of the simulator towards you until you touch the collarbone, then slowly relax your hands. After doing seven to eight sets of fourteen reps each, repeat the same number of reps and approaches, pulling the arms behind your back until you touch the back of your head. Keep in mind that the back is a very large muscle group, and the more intensely you train it, the greater the return on the growth of strength and mass.
