Striving for more and better is the hallmark of a real man. Someone builds a career, and someone, not forgetting about it, builds their body. One of the steps to great health and appearance is exercise, specifically pull-ups.
Instructions
Step 1
To begin with, let's clarify which muscle groups and exercises should be performed and developed in order to pull up more than your limit.
First, you need to develop muscle groups such as: arm muscles (triceps, biceps), back muscles (lats, trapezium) and abdominal muscles (abdominal). To develop them, you will need to systematically perform several exercises.
For the muscles of the arms (triceps, biceps), exercises such as push-ups from the floor and on the uneven bars (with different grips and at different slopes) are useful.
Remember that athletes do push-ups in two different ways. The first develops static strength:
from a lying position with a straight body, perform push-ups at a rate of 20 times per minute.
Step 2
The second method develops dynamic strength: from the supine position with a deflection in the spine (the pelvis is lowered to the floor), perform push-ups at a rate of 60 - 80 times per minute.
Standard crunches from the floor with an emphasis on the legs, leg raises (straight, knees) in the hang for 3-4 sets of 10-25 repetitions will help to pump up the abdominal muscles.
Step 3
Just before pull-ups, you should warm up in the gym. Perform the pull of the lower block to the belt 4 sets, 10-12 times, then pull the upper block behind the head with a wide grip for 4 sets, 8-10 times, at the end, perform shrugs with a barbell and dumbbells 3-4 sets of 8-12 repetitions.
The muscles of the back (lats, trapezium) are trained, of course, by the pull-ups themselves, but performed with a wide grip.
In order to push up more, use a special talcum powder, your hands will not slip.
We must not forget about sleep and nutrition: sleep for 8-9 hours at night, if possible 1-2 hours during the day, eat properly, but remember that 4-5 meals a day is the key to success, train regularly and rest after training.
