Pull-ups are a basic exercise for a horizontal bar. Also, pulling up is included in the number of school standards, it is a mandatory exercise when passing them. But there are often cases when, due to the lack of sports development, a person cannot pull up. This is due to insufficient development of the muscles of the back and shoulders, as well as the ligaments of the shoulder joints. In order to learn how to pull up, it is recommended to perform a certain cycle of exercises.
Necessary
Subscription to the gym
Instructions
Step 1
Stretch the joints of the shoulders with a swing motion. Perform circular swinging movements, first clockwise, then counterclockwise, until you feel a slight fatigue in the shoulders. The maximum execution time is two minutes.
Step 2
Pick up two dumbbells. Bend your knees slightly and tilt your body forward slightly. The back remains straight, the head looks up. Lift the dumbbells up over the sides to a level that is ten to fifteen centimeters above your shoulders. Do three sets of ten repetitions.
Step 3
Sit on the top row machine. Calibrate the height of the footrest and the weight on the treadmill to work best for you. Pick up the weight so that you can perform fifteen to twenty repetitions without interruption.
Grasp the handles with a straight grip and pull, with the end point at the level of your collarbone. Do the exercise for five to six sets of fifteen to twenty repetitions.
Step 4
Repeat the previous step, this time doing head pulls. The touch point should be at the base of the neck. The number of repetitions and approaches is the same.
