The very first exercise that everyone who has decided to take steps on the path to bodybuilding or just become stronger begins with is, perhaps, pull-ups on the horizontal bar. What is the scheme to achieve such colossal successes as pulling up 100 times?
Instructions
Step 1
Hanging on the bar for a while.
This exercise trains the grip of the hand, strengthens and stretches the tendons and muscles, and trains your endurance. The longer you can hang out, the better.
Do not be too zealous in the first workouts, your hands will hurt very much.
Step 2
Negative repetition.
Place a chair under the crossbar, take the final position, chin over the crossbar, release your legs and straighten your arms as slowly as possible. Constantly increase the number of repetitions and the duration of the descent.
Step 3
Half ascents and descents.
Let's get down to more difficult exercises. If you have already mastered the first two, then you will master it perfectly.
Place a chair under the bar, take the final position, chin under the bar, lower your legs and straighten your arms as slowly as possible to a position of 90 degrees between the biceps and forearm. Having reached this position, begin to slowly lift to the starting position. At the beginning of the journey, if you do not have enough strength, then help yourself slightly with your legs, pushing off the chair. Increase the number of repetitions constantly.
Step 4
Ladder.
In this exercise, you need to alternate half reps with negative ones.
Step 5
Look over the fence.
Place a chair under the bar, start hanging on the bar, and pull up as slowly as possible to a 90-degree position between the biceps and forearm. Use your legs as little as possible and stretch your arms as much as possible. Having reached this position, begin to slowly lower yourself to the starting position. Increase the number of reps constantly.
Step 6
Warm up well and warm up before exercising. If you help yourself with your legs, then make sure that this help is minimal, all concentration should be on the muscles of the hands. Stretch all your muscles after exercise to help them recover faster.
