Pull-ups are a versatile exercise that develops many muscle groups. It is recommended to be performed by representatives of many sports in which strength and endurance are needed. There are some tricks that can help you pull up more times.
It is necessary
- - gym;
- - crossbar;
- - sports uniforms;
- - belt;
- - cargo;
- - dumbbells.
Instructions
Step 1
Make it a rule to do pull-ups every day. Do them as a morning warm-up. All this will prepare your body for heavy loads later. Start with the first warm-up set. Observe the correct technique for performing the exercise: straighten your arms completely, pull up to your chin and slowly lower yourself. Many people forget about these moments, doing pull-ups abruptly and incorrectly. All this can lead to injury. Perform another 3-4 approaches 8-10 times.
Step 2
Strengthen your back and arm muscles. Pick up a few assistive exercises for yourself and do them 3 times a week. For example, deadlifts, bench press, biceps and triceps block lifts are very effective. The more weight you lift in these exercises, the faster you will progress in pull-ups.
Step 3
Pull up with a load. As your ligaments and muscles strengthen, you will be able to do pull-ups with more weight, since you will not receive the proper load from your own weight. Weights can be special weighted knee pads. If they are not there, then just tie 2-3 kg dumbbells to the belt. At the first stage, this will be enough. Pull up 5-6 times in each of 5 sets. Gradually increase the weights to 5-10 kg, while not reducing the number of repetitions and approaches.
Step 4
Increase the number of pull-ups every week. This period will be quite enough to see even small progress. If, for example, you pulled up 9 times in a set last week, try to do 10 reps on this one. When you learn to give your muscles a painful shock, then they will be able to do more pull-ups. Always record your results in your training diary.
Step 5
Incorporate sports nutrition into your daily diet. Exercise and increased stress alone cannot achieve results in the long term. Someday "muscle stagnation" will occur. To avoid this, consume creatine 30 g, stirring it with 300 ml of milk. Do this before and after your workout.
