Various exercises on the horizontal bar are included in the school and university physical education program. They target virtually every muscle group and help you become stronger and healthier. If you still do not know how to learn how to pull up on a horizontal bar from scratch, you should definitely familiarize yourself with useful tips on this topic.
Instructions
Step 1
You can learn to pull up on a horizontal bar from scratch, if you do not have serious doctor's contraindications for performing such exercises. These include diseases of the joints and bones, sprains of muscles and ligaments, etc.
Step 2
A slender body with prominent muscles looks very attractive. You can, of course, get pumped up in the gym, but there is nothing more pleasant and rewarding than exercising in the fresh air. In this case, the horizontal bar will become the best simulator available for any novice athlete, girl or guy.
Step 3
To start learning pull-ups, it is important to know what grips are, that is, how to put your hands on the horizontal bar. The most common is a straight grip, in which case the hands gripping the bar are facing away from the face. If you unfold your palms, you get a reverse grip. You can also find pull-ups with a combined grip, when only one hand is deployed to the face. The grips are narrow and wide, depending on the distance of the arms during pulling up, different muscles are trained.
Step 4
Thanks to pull-ups on the horizontal bar, the muscles of the back, arms, abs, and shoulder girdle are strengthened. If these muscles are poorly trained, it is unlikely that you will be able to pull up at least once from scratch.
Step 5
To learn how to pull up on a horizontal bar from scratch, you first need to stretch your muscles. Slow jogging, bending, twisting of various parts of the body will help prepare them for stress.
Step 6
If you do not know how to pull up on the horizontal bar at all, you should start training with pulling up on the uneven bars or with the so-called negative pull-ups. In the first case, the legs must be thrown onto one crossbar of the uneven bars, grabbing the other with your hands. The body should be parallel to the ground. You should slowly raise the chest on your hands to the bar, and then lower it. It is necessary that the lower body stays in place, does not swing. The exercise should be done in several approaches. The amount depends on the level of training. It is not difficult to determine it - you need to do as many repetitions as possible without strong tension, adding a few more times.
Step 7
The second exercise, negative pull-ups, requires a stand. Under the horizontal bar, you need to install, for example, a stool and stand on it with your feet so that your arms are bent and your head is over the crossbar. Having moved the stool, you should linger in the upper position, straining your arms strongly, and then begin to unbend them very slowly, trying to keep in this position. When doing negative pull-ups on the horizontal bar, it is important to linger at various points, allowing the muscles to get used to the load.
Step 8
The next exercise, which can be used to teach pull-ups from scratch, is done with a companion to help you get up in case you cannot do any of the approaches. It is important to remember that it is still important to do the main work yourself.
Step 9
You can learn how to pull up quickly enough with the help of exercises on a low horizontal bar. Its height should be such that you can grab the bar with your arms bent at 90 degrees. Having made a grip, you should linger in this position, tearing your legs off the floor for a while, and then slowly unbending your arms.
Step 10
If you regularly perform these exercises, gradually increasing the load, you can quickly learn to pull up. When it will be possible to perform the exercise several times, it is worth increasing the load, complicating the task, using wide and narrow, reverse grips, doing slow and fast pull-ups, pull-ups with raising the legs.
