The bar chin-up is one of the most famous physical exercises. Many are familiar with him since school physical education lessons. It is great for working out the muscles of the upper back, arms and shoulder girdle. In addition, you can practice on the crossbar in any yard or at home by installing a horizontal bar in the doorway. Why do athletes prefer to work out on simulators in the gym to work out these same muscles? Most likely, simply because they do not know how to perform it correctly.
It is necessary
- - crossbar;
- - wall bars;
- - hand straps.
Instructions
Step 1
If you've decided to learn how to pull up, don't put it off for long. Do 1-2 pull-ups whenever you get the chance. Let the pull-ups be clumsy and with a small amplitude, gradually the muscles will get stronger, and it will become easier for you to move.
Step 2
Determine if your hands are ready to work on the bar. Often the main problem in pull-ups is not weak arm muscles, but unprepared hands. Time the amount of time you can hang on the bar. A good indicator is 1 minute or more. If your hands slip, use the wrist straps.
Step 3
Wrist straps are also necessary if your body weight is too heavy, and you use pull-ups as an element of fighting excess weight.
Step 4
Use a reverse grip for pulling up at first. This is the grip of the bar when the palms are turned towards you. It is easier to pull up in this way than with the classic straight grip.
Step 5
Note that the wider the grip, the harder it is to start moving. Until your muscles get stronger, pull up with a tight grip. As soon as you feel progress, gradually expand your grip.
Step 6
If you can't do any of the pull-ups, use lead-up exercises, such as lightweight wall bars or jump pull-ups.
Step 7
Climb the Swedish wall and grab the bar slightly wider than your shoulders. Raise until the corner at the elbows is straight and the bar is at the chin. Tighten the muscles of your back and arms, try to bring your elbows closer to your torso. Take your feet off the support and hang on your hands. Keep your muscles tense and slowly lower yourself down, straightening your arms. Lowering should take 4-5 seconds.
Step 8
Use the momentum to jump to the bar from a standing position. Stand under the high bar. After jumping, grab the bar and immediately bend your arms using the momentum of the jump. Stretch your chest and chin toward the bar. Do lightweight exercises to build the right biomechanics at body level and connect the right muscles.
Step 9
Use momentum to help yourself do pull-ups. Help yourself with your legs when your arms get tired and you are hovering in the air. Pull your knees to your elbows while lifting, or help yourself with straight legs, "pushing off" slightly from the air and continuing to stretch upward with your chest.
Step 10
Try to pull up 1-2 times more with each workout. Do the exercise "to failure" on the last repetition, when the body stops halfway and no further rise is possible.
Step 11
Train with a partner. Play the ladder. The point of this game is that you do the pull-ups in turn, starting with one rep. At the same time, in each next approach, increase the number of pull-ups by one. The series will end when one of the competitors fails to complete more pull-ups than the other.
Step 12
When you can pull up with a narrow grip 5-8 times, move on to the classic pull-up. Grasp the bar with a wide grip, palms facing away from you (straight grip). Cross your legs. Bend in your back, go up, connecting your shoulder blades, and try to touch the bar with your chest. Linger slightly at the top point and slowly return to the starting position.
