Nothing develops the muscular system better than working with your own weight. One of the most effective exercises is regular pull-ups. This is the main and indispensable exercise for the development of the back, shoulders, arms. Do not be afraid to start, and each time you will pull up more and more.
Instructions
Step 1
Just get started. Collect your thoughts, strength and perform the first 1-2 pull-ups. Let them be clumsy and with a small amplitude, they just need to be performed. Gradually, the muscles will get stronger, adjust to the trajectory, and it will become easier for you to move.
Step 2
Pump up your hands. Many are unable to complete the required number of pull-ups because they cannot hold onto the bar. Use any wrist expander and your fingers will get stronger.
Step 3
Do partial reps. Initially, pull yourself up until the elbow angle reaches 90 degrees. Slowly lower yourself back down. Do as much exercise as you can, but you should do it daily.
Step 4
For beginners, it is easier to pull up when your hands are close to each other on the bar, and your palms are turned towards you. With this pull-up technique, the biceps are more loaded, and not the latissimus dorsi. Gradually increase the distance between your palms.
Step 5
To make the technique of movements more natural, try not to stretch your chin up. On the contrary, your task is to pull your elbows towards the body. This movement is more in line with biomechanics and lightens the load on the hands.
Step 6
At first, do not hesitate to help yourself with your feet. They can be slightly bent or fingered with them in the air, as if you are climbing stairs. Very quickly, your muscles won't need that kind of help, and your pull-up technique will get better.
Step 7
Train with a partner. He will insure you at first and even push you from below in especially difficult moments.
Step 8
If your partner also wants to learn how to pull up more times, play the "ladder". Do the pull-ups in turn and do one more pull-up than your partner in each set.
Step 9
Do chin-ups immediately after warm-up, when you are still alert and full of strength. Do not leave difficult exercises for you for later, tired muscles will not allow you to do the exercise technically correctly.
Step 10
Try to do one more pull-up in each workout than in the previous one. Don't let yourself relax. This is the only way to accustom the muscles to this exercise and make them develop.
