Pull-ups on the bar are a basic exercise for developing muscle groups such as the back, shoulders, chest, and biceps. But athletes do not always progress in it. There are special methods that will allow you to gradually increase the number of pull-ups.
Necessary
- - Crossbar;
- - belt;
- - barbell;
- - pancakes;
- - partner.
Instructions
Step 1
Exercise no more than three times a week. Any exercise must be performed in moderation so that the muscles can recover well after training. If the training cycle does not consist of heavy barbell exercises, the pull-up should be taken at the base. Do the three main types of this exercise: wide grip to the neck, wide grip to the chest, and medium grip to the chin. Do at least five sets of one type of pull-up at a time. The number of times per set depends on your training.
Step 2
Hang up small weights gradually. If the repetitions in the approach have reached 12 times, complicate the task. Take a small 2.5 kg pancake and hang it on your athletic belt. Thus, you will invest more energy, which will result in more times in the set. This will help you reach your goal faster.
Step 3
Use straps to secure the brushes. This will help reduce the strain on your forearm and help you progress in pull-ups. Gradually, the hands will get stronger and will be able to withstand more repetitions than before. Also use the help of a partner. Ask him to push the body up a little if you can't do it the 12th time yourself.
Step 4
Hang in the upper phase of the exercise. This is another effective method. Pull up to your chin and hold this position for as long as you can. All this will help to strengthen the muscles of the back and increase the number of repetitions.
Step 5
Exercise your back and biceps. Connect workouts with iron for faster progress. For the back, a deadlift or a block pull is suitable. For biceps, do a barbell or dumbbell curl while standing. Do each exercise eight to ten times for four sets. All this will noticeably affect the number of repetitions in pull-ups.
