If you have not held anything heavier than a computer mouse in your hands, then you are unlikely to be able to pull up on the bar more than one or two times. And although the delivery of the TRP standards was canceled, the ability to pull up remains one of the advantages of any man. In order to achieve impressive results faster, focus on the proposed exercises in your workout program.
It is necessary
- - crossbar;
- - block simulator;
- - towel.
Instructions
Step 1
At first, replace the pull-ups on the bar with the upper pulls on the block machine. This will allow you to start your workout with a lighter weight and gradually increase the load.
Step 2
Sit on a block machine bench. Grab the bar with a straight grip with your arms slightly wider than your shoulders. Pull the bar up to your chest. Pause briefly and return to starting position. Do 5-8 sets. Gradually increase the number of repetitions from 10 to 20 in one set.
Step 3
When the weight lifted on the block machine is greater than your own, move on to pull-ups on the bar. To use the working muscles in different ways, perform pull-ups with different grips: direct, reverse, neutral, wide, narrow.
Step 4
Having mastered different types of grips, add negative pull-ups with weights to the program. This type of pull-up requires you to perform only a downward movement, but in slow motion. You can use a bench to take the starting position and start moving down. Lowering should take at least 6 seconds.
Step 5
Include parallel pull-ups. Hang on the crossbar, grasping it like a flag pole. Palms together, one hand with a direct grip, the other with a reverse grip. Do 4 sets of 10 reps.
Step 6
It's time to increase the load and train your arms separately. Practice pull-ups with. To do this, grab the bar with one hand with a reverse grip, the other hand at a great distance with a direct grip. Pull up on the first hand and help yourself with the other. Change your hands. Do 4 sets of 5 pull-ups for each arm.
Step 7
Continue pulling up with help. But now grasp the horizontal bar with your helping hand, not the crossbar.
Do 4 reps of 5 reps for each hand.
Step 8
To further increase the stress on each arm, try pulling up with a towel.
The main hand holds the bar with a reverse grip. The helping hand holds onto the ends of the towel that is thrown over the bar. Its role in pulling up is minimal. Do 6 sets of 4 reps for each arm.
Step 9
Now each of your hands individually copes with the weight that previously fell on both. Not only can you pull up twice as much, you can even pull up on one arm.
