How to learn to catch up on the bar to 1 week

Pulling up on the bar - it's one of the best ways to develop your biceps, triceps, chest muscles, back and shoulders. This is a very simple and affordable simulator. It can be installed at home. Says Amelia Earhart: "The most effective way to do something - do it."

Yet, to achieve good results, you need to deal with on the audited charts, the recommendations of professionals. Consider this article - how to learn to catch up on the bar correctly.

Warm-up and precautions before pull-ups

Be sure to do warm-up before exercise, warming up the muscles:

• consider the temperature of the situation - the warmer, the less need for heating time;
• suitable running, sit-ups, push-ups, swings his arms and other exercises until a light sweat.

At the time of pull-ups you can get hurt if you do not observe these precautions:

• movements should be smooth, not sharp, not chaotic;
• if the beam is very high, do not jump and climb on it with the help of the stand;
• Follow mode, rest, increase the load gradually.

The difference between the forward and reverse grip

Exercises with the reverse grip is easier than direct. When it comes to load arms, biceps. This muscle works well in almost all people. In the case of direct grip - the load is on the triceps, back and shoulders. The wider your arms, the more loaded the back muscles. When the grip is a little wider than shoulder width, all the muscles are proportionally.

It is better to alternate between the two grips, so that the muscles develop evenly.

Proper breathing during pulling

Proper breathing technique is very important to accelerate results and preservation of health. When people start to do, they are often incorrectly performed breath-hold. From that hard and do not reach much success.

Usually breathing or short breath-hold power do the exercises. This does not apply to breast bench press and some of the exercises.

Breathing technique when pulling up:

• in the starting position, take a deep breath;
• chin be pulled above the horizontal bar apnea;
• when lowering make sharp exhalation.

On some level, you will cease to hold their breath. Right actions will be performed on the machine.

How to learn to catch up on the bar with zero

In order to achieve rapid progress in pulling on the bar, you need to go through the following stages:

stage addiction

It is necessary to choose the form of exercises:

• lightweight and comfortable fit;
• of natural fabric;
• should absorb sweat;
• It must not contain allergens.

And it should also use gloves to avoid calluses and injuries. If you can not catch up even more than once, first you need every day to hang on the crossbar. Stage addiction is as follows:

1. Make warm the joints and wrists.
2. For beginners it is better to do a reverse grip.
3. Grip the bar firmly, lock arms, so they do not slide.
4. Grip make a little wider than shoulder width.
5. Tighten high as you can and Powys. The load on the muscles must be proportional.
6. The feet should not touch the ground. For the development of the press, you can do leg lifts while Visa.

Beginners can not be highly stressed in the first days of training. It needs to be increased gradually.

Many beginners do pull-ups with swaying. This is not recommended, since then this habit will be a hindrance to the implementation of regular and effective exercise.

Step negative repetitions

This stage requires a low horizontal bar or stand, so as not to jump and climb on it on the bar. At this stage, you learn to understand what muscles must work at exercises. negative reps method is as follows:

1. Climb up on a stand, if high horizontal bar and be pulled so that the chin above the pipe. Fix for a few seconds in this position.
2. Lower yourself slowly exhale. Work at the same time have arm muscles, abs and back. It is not allowed to fall sharply, then by this method will be no result.
3. Tighten about 5 times. Do 3 sets with a break in play after 3 minutes.

If the biceps, triceps pleasantly sore - you were tightened correctly. Relax muscles need 2 days, no more. If you make a break for more than three days, the method of the effect is lost.

How to learn to catch up with the help of a friend

When training tightening may well contribute to a buddy. It will insure you and help to develop the muscles at a faster rate.

1. To hang on the crossbar and fix. Muscles of the arms, back and abdominal strain.
2. Assistant must stand behind, to take up your legs and pull up slightly.
3. You need to after the push to lift the chin above the pipe and snaps a few seconds. The hands should tremble slightly.
4. You should not relax during strength training because of the help of a friend. After all, he will train then, not you.
5. You need to go down smoothly, feeling all the muscles work.

Other optional undertake feet. You can support the side, behind the knees, feet for your stop.

half amplitude

We need a horizontal bar on your height or slightly higher. This step is performed as follows:

1. Jumping grab the bar.
2. Be pulled so that the elbows were bent at 90 degrees.
3. From this position, you need to lift the chin above the horizontal bar.
4. If this is not possible, it should be fixed in this position for a maximum of possibilities.

Insurance

This method is usually used by women. There are simulators, insuring the body and reduce the load. The basis is fixed on the bar, and in the lower part of the simulator abut stops or buttocks. This makes it possible to achieve quick results for beginners because it facilitates the exercise.

At home you can use gum or long expanders.

ad hoc method

Sometimes it happens that help a friend or a trainer is not helping. If the muscles are completely undeveloped, help horizontal bar height 80-90 cm. The crossbar must be at waist level. Under the foot is better to enclose something, so they do not slip. Sequencing:

1. Take a right grip over the crossbar.
2. The shoulders should be straight.
3. Legs with back and flatten to the foot rested on the backup.
4. Tighten your abs.
5. Gently pull up with an exhalation and falls at the same rate.
6. The body should be straight with the exercises.
7. Better to start with three pull-ups, and from two to five approaches.

For those who are hard to do right grip, you should try to reverse.

Special attention: the load must be on the muscles of the arms and back. Engage the neck muscles, stretch face up is not necessary.

When the first results

The main thing - to believe in themselves and to practice regularly, following the rules for the exercise. If a person could not catch up and never learned to do this 5 times for the approach, he is happy and sometimes makes mistakes with continued training.

At this stage it is better to switch to mixed classes. The first approach is to do pull-ups with all the strength, and the second and third negative repetition.

Those who have achieved the result 8 times per set, you just need to add the two approaches.

When the man learned to catch up 15 times, it should proceed to add weight to the body: the legs to hang on or belt different weights to put on a heavy backpack during exercises.

How to learn to catch up from the ground more than 30 times for 1 approach

In order to achieve quick results and set out after the pull-ups have to do endurance exercise.

Note time Vis stopwatch.

If you do not pull over 6 times approach, you should hang on after the pull-straight arms while the maximum of your ability.

When you have reached the result of 6 times or more, you need to hang on the arms bent at the elbows as you can.

Schedule exercise

This table shows the schedule for beginners and helps to achieve the effect of the occupation on the crossbar.

Figures in parentheses show the number of pull-up and approach, and the number of staples 1 - straight grip, 2- forward and reverse. For example, (5 x 3) x 2 - 5 pull-3 approaches the forward and reverse grip.

How to lose weight with the help of pull-ups

Overweight is often a serious obstacle that can be removed if desired.

To this end, appropriate diet rich in proteins and carbohydrates and fats to a minimum:

• chicken, turkey, rabbit;
• skim cheese;
• kefir 1%;
• a fish;
• eggs.

In addition, you need to give up alcohol and all sweet.

During the weight loss is better to train the cardiovascular system and develop muscle tone. Ideal swimming, jogging, brisk walking, biking.

auxiliary exercises

If you find it difficult to do negative repetitions and gradually go down, it is necessary to develop the muscles of the chest, triceps and trapeze. For this purpose these exercises:

• push - to do them every day up to 50 times;
• dumbbells;
• abdominal exercises;
• pull-ups on the bars.

Pulling on the one hand

• Catch up on the one hand can only people who have achieved very good results. Muscles of the arms, back, shoulders, press should be equally developed.
• Initially, during the development of this exercise should be taken with one hand by the wrist the other to reduce the load. Then on the elbow, the next stage - on the chest.
• During these exercises need to be careful to do them slowly and smoothly complete them upon the occurrence of pain.

Horizontal bar and useful men and women. He develops multiple muscle groups, supporting their tone. It gives a person a healthy, vigorous appearance. Such exercises are not as traumatic as a class with a bar and all - weightlifting. Crossbeam is suitable for those who are enough to keep the body in shape, rather than build up muscles on his mountain.

How to catch up properly: Tips

When training pull-ups on the bar newcomers are often faced with the fact that they simply do not understand what namely the muscles should be included in the job when pulling up and did not feel the direct work of muscles back. As a result, they have formed the habit of "pull" the body upward by the muscles in the arms, not tightened correctly.

The most effective exercise, by means of which the easiest way to learn to "feel" your back is bent upper block sitting - in fact, an analogue of pull-ups performed on the simulator. Moderate operating weight, slow speed of the exercise and the maximum attention to conscious and proper technique will help to quickly learn how to catch up.

Pullups and pulldown exercise

The key point performing proper technique thrust upper block sitting in the simulator is hand position - whole palm (including high finger) must surely lie on the bar top, the blades should be kept together if (without touch), and his shoulders dropped slightly ago. In addition, exercise is very important the correct starting position.

Take a grip bar above (that is, all the palm rests on top of the bar) as well as you can, then sit on the bench of the simulator and fix feet. The back is opened, hands are relaxed, the chest is pointing up, look ahead. Remember that if you find it hard to keep the weight of the bar in the initial position, then it is too large.

Technique of the upper link

Perform any vertical rods (as the upper thrust block to the chest, as well as pull-up itself) is divided into several phases. First, you have to pull the bar down the power of the shoulders and triceps, not bending at the elbows; then, when the crossbar is slightly above the head, you should feel the activation of lat and consciously use them in the exercise.

When the upper thrust slowly pull the weight down to the chin (in any case not for his head), sensing the job back muscles and simultaneously directing vanes to each other. Just for a second lock position at the lowest point and then gently return the bar to the starting position without relaxing your hands and without weakening control over the operating weight.

Learning to catch up on the bar

To learn how to catch up properly, first perform two technically perfect approach the upper rod block by the above technique (average weight 12-15 repeats), then two or three sets of pull-ups on horizontal bar. Include this group of exercises in the training program back and do them 1-2 times a week, until you learn to catch up at least 10 times.

In the early stages when the upper unit counts the thrust movement phase and not repetitive. Time: The power of hands you pull the bar down to the middle of the path (beam just above the head); two: Includes back muscles, you hold out the weight up to the chin, keeping the blades together; three: You slowly and with full control of the return bar up.

The development of the back muscles - the main problem beginners. All about how to learn to draw back into work in basic exercises.

How to learn to catch up at home?

The problem with most home horizontal bars for pull-ups is that their compact size often does not provide a sufficient level of stability. A horizontal bar attached to the doorway, greatly complicates the task of learning the proper techniques of pull-ups. In addition, the home is very difficult to provide a complete exercise for the upper link.

If you want to learn how to catch up at home, you need a fairly wide beam, anchored as stable as possible. Among other things, the space above the horizontal bar must be free - otherwise you will constantly think not about the right technique exercises, and how you do not accidentally touch the ceiling or door head opening.

Stretching the back muscles

As FitSeven mentioned above, the main problem beginners (especially girls) is that they do not able to feel the back muscles in the chin-up - which means that they can not fully engage in the work. Fortunately, for stretching exercises widest facilitate the task. Perform in between them approaches pull-up or upper traction unit.

Example exercises to stretch the back muscles: Sit on a bench, back straight. Tighten your abdominal muscles, inhale to lift your right arm up as high as possible, and as you exhale bend to the left, without weakening the body stress and tension feeling lat. Hold for 25-30 seconds, then the variable arm. During the exercise follow the breath.

How to learn to catch up from the ground?

Note that a personal trainer assistance will greatly facilitate the training of pull-ups on the bar or on the bar. The coach can not only adjust the performance of the technique, but also by supporting your legs, will help raise the body upward force it back muscles. Also, you can come in handy, and elastic rubber band that supports the legs and reduces body weight.

In this case, the worst by learning pulling up from scratch is a blind imitation of motivating pictures Internet and attempt to perform 30 pull-ups at all costs, with the wrong equipment and the maximum rate repetition. The result will be a consolidation of incorrect mechanics of exercise and chronic pain in the back and neck.

https://fitseven.ru/myschtsy/atlas-uprajneyniy/uchimsya-podtyagivatsya

How to quickly learn how to catch up with the girl or the guy on the bar?

How much time you can learn to catch up to 10 times in one go? These questions are asked, probably, all the newcomers. And the answer is, first of all, depends on you - if your physical condition allows, though with difficulty, but to catch up on the bar just once - then to practice the necessary skills required is not so much time to learn and you can pretty fast. But those young men and women, the muscles which, by reason of the inert lifestyle are not sufficiently developed, will have to sweat a little longer on this task. But I assure you, the result is worth it!

First of all we should strive not to to learn how to catch up on the bar 30 times in the past month at home (after all so you only harm their immature muscles, and then long to be able to return to training) but rather to the qualitative technique of the exercise - the correct formulation of the hands, body position, and even breathing! After all of these little things add up success.

Proper technique of pulling on the bar

Machinery and equipment:

To learn how to catch up to you, of course, need a horizontal bar. For training you can use as an economy option - horizontal bar on the playground in the yard; and more expensive - go to the gym or fitness center. But, it is best to set the bar in his apartment. So you will be able to train at any time convenient to you, without leaving your home and will be able to learn how to catch up faster.

Height, which is fixed on the horizontal bar, should be sufficient to trying to learn how to catch up with you do not hit the ceiling should not head, that is, the distance from the ceiling to be less than thirty centimeters. If your conditions allow, the ideal calculated exactly for you can calculate the height of the crossbar so - stand on tiptoes and stretch your arms up as much as possible. Where are your fingertips and it is necessary to fix the horizontal bar.

Also, to reduce the sliding palms on the horizontal bar often use special gloves that can be purchased at any sporting goods store. With their use to learn how to catch up will be much easier.

Features: There are two main grip and hand position for this exercise. Direct grip called when the hands on the bar placed his hands on you, and the reverse - when the palm and wrist facing you. At the initial stage, when you are just trying to learn how to catch up, there is not much difference what option you want to use for training, so that the outcome of its convenience in this matter.

How to do: Place the hands on the bar at shoulder width or slightly wider.

Slowly pull your body up and touch the breast of a horizontal bar, and then also slowly return to the opposite position. To exercise it is important to use not only the muscles of the arms, but also the press. Do not abruptly descend from the top of the lift - it can threaten damage to the muscle. when lifting the body should be arranged vertically.
How to breathe: In accordance with standard techniques of breathing, breath is produced when the body rise, and exhale - when it is lowered.

Why can not I catch up?

There are two main reasons that prevent us learn how to perform a simple, in fact, exercise - to catch up: the weak, underdeveloped muscles, and excess weight. Quite often, one complements the other, and then the next competitor, instead of learning catch up, can only helplessly swing one's legs, not being able to pull the body up for at least centimeter. But do not worry, because these obstacles are not insurmountable. And, if you know yourself here - so, our article was written precisely in order to learn how exactly you were able to catch up!

People who present problems with excess weight, do not begin to deal with it by starvation diets and exhausting - so you do not remain forces for training. Try to eat more protein foods, and should not be abandoned and carbohydrates, but it is necessary to completely eliminate fat from your diet. Under conditions sufficient exercise such a diet provides a very good result - you lose weight, but at the same time do not lose power, and the body gets enough of the protein - the material needed for the "construction" muscles.

A second problem associated with undeveloped muscles, too, is solved very simply - special training exercises will help you develop your muscles and quickly learn how to catch up. It should start with exercise, leading from simple to complex, and then you will not notice as will be pulling for you a simple and natural as tying shoelaces.

Exercise one: hanging on a horizontal bar

To your body slowly begins to get used to the stress, we first need to train arms with a conventional Visa on the bar. If you have a horizontal bar at home, every day come to him and just hang on his outstretched hands on a few minutes - so your palms will get used tenaciously held on the bar, which will greatly help you in further.
Not out of place for this purpose is the use of a conventional manual expander.

Exercise Two: negatives

Pulling up on the bar, as well as most of these exercises, the professionals are divided into two main parts: positive, i.e. lifting body upward and a negative, which respectively denoted body lowering down.

In the initial stages it is recommended to use for teaching and training the body is negative repetitions - which means that you do not need to try to independently raise your body up, but only gradually, with the voltage of all the muscles, lower it down.

But how can this be done? We give here are three basic ways.

1. Help each other. If you have a physically stronger than others (father, friend, brother), then we can ask him to help you learn this exercise. To do this, stand up, as indicated above, holding hands on the horizontal bar, and let your partner back and girth you will climb up to his chest touched the horizontal bar, and then let go. And you yourself slowly lower yourself down.
2. Additional elevation. If you do not want to bring to my training another person, then you will need extra elevation. They can serve as a chair, stool or made specifically for this purpose - a bench. The principle is the same - to help you find the elevation at the correct height, touching the breast of a horizontal bar, and then take away from him his feet and slowly, with tension of all the muscles, falls downwards.
3. Expander. In most sports shops you can buy a special device for practicing this skill. It is called - to pull the expander. The principle of working with him is that - expander clings to the bar, and the person is attached to it by means of special fasteners. Expander assumes the part of your body's weight and helps to be tightened up, and down you go down already own.

Finally, you will have to catch up on their own - first once, and then, and two or three in one go.

Congratulations! Now, remember one important point: do not get too sharply increase exercise to learn how to catch up with more than a week - so you only do harm to their health. The amount of exercise at a time should be increased slowly, adding one - two in ten days, as well as a must-do DSA breaks between workouts. So your muscles, and with it the power to be able to grow.

http://gtonorm.ru/uchimsya-podtyagivatsya-na-turnike/

Why do I need to learn to catch up on the bar?

Learning to catch up on the bar and everyone can regardless of whether the successful experience of pull-ups in the past. This exercise helps to work simultaneously on all the muscles of the arms and the body: chest muscles, back muscles and shoulders, biceps and triceps.

At the same time to perform pull-ups you need is a horizontal bar that is easy to install at home or find on the playground. pulling considered most effectiveexercise with the weight of his own body for the development of muscles in the arms and back.

The advantages of pull-ups:

• Pull-ups on the bar develop muscles of the upper part of the body and form a beautiful relief of the muscles in the arms, shoulders, chest and back.
• Regular pull-ups help strengthen joints and ligaments.
• Pull-ups can be done at home or on the street, you only need a horizontal bar or beam.
• Pull-ups strengthen the muscular system and helps support the spine in a healthy and functional state.
• The ability to catch up on the bar - it's a good demonstration of your physical strength and endurance.
• If you learn to catch up on the bar, it will be easier to learn such exercises like handstand as well as exercises on the parallel bars and rings.

Many wonder how quickly you can learn to catch up from the ground? It completely depends on your fitness and training experience. If you previously were able to catch up, then your body will be much easier to "remember" the load than to learn a fresh skill from scratch. Usually enough 3-5 weeks to begin to catch up on the bar at least several times. If you have not moved up before, to learn quality of this exercise, it is possible for 6-9 weeks.

What could hinder the pull-ups:

• Overweight and large body weight
• Underdeveloped muscles of the upper body
• Lack of practice of pull-ups in the past
• Unprocessed equipment
• Attempting to perform pull-ups without the preparatory work
• Weak functional training
• Ignorance of bringing exercises for pull-ups

To learn how to catch up from the ground, you have to prepare not only your major muscle groups, but also the stabilization muscles, joints and ligaments. Even if you have enough power to perform a traction rod for the back or lifting dumbell with more weight, not the fact that you will be able to catch up. It is therefore not enough just to pump up the major muscle groups that are involved in the pull-ups (hands and latissimus dorsi). You will need to fully prepare your body for pulling up with the help of bringing exercises - they are discussed below.

Contraindications to perform pull-ups:

• Scoliosis
• Herniated disk
• osteochondrosis
• spinal protrusion
• arthrosis

In some cases, regular pull-ups, or even just hanging on the bar to help get rid of diseases of the spine. But if you already I have back problems, before you start to catch up, be sure to consult with your doctor. on the horizontal bar exercises can aggravate pre-existing diseases of the spine.

types pull-ups

Pull-ups come in several forms, depending on the hand grip:

• straight grip. In this case, palms facing to the opposite side from you. Such a grip is considered most preferred, when the main load is on the latissimus dorsi and shoulders.
• reverse grip. In this case the palm of your hand and wrist look at you. Therefore grip tightened easier because most of the load take on the biceps, which helps the body to pull the horizontal bar.
• mixed grip. In this case, one hand holding the horizontal bar of the right grip and the other reverse grip. These pull-ups you can do when you've mastered both the grip and want to diversify the burden on the muscles. Be sure to change hands in the performance of pull-ups.
• neutral grip. In this case, your palms facing each other. With a neutral grip pullups allow accented load on the lower region of the lat.

At first you can only catch up reverse grip, if it is given to you easier. But gradually try to develop and pull forward and reverse grip to work out maximum muscle groups.

Depending on the position of the hands pulling are:

• With a narrow grip: Maximum weight on his hands (the easiest option of pull-ups).
• With a wide grip: Maximum load falls on the lat muscles (the most severe variant of pull-ups). It is not recommended to combine a reverse grip and at the same time, it can damage the cords.
• With a classic grip (Shoulder width apart) the load is distributed proportionally, so this is the most preferred form of pull-ups.

Different types of grip and putting hands allow you to work with all groups of muscles of the upper body, using practically one exercise with the weight of his own body - tightening. By learning to catch up, you can improve your body, even without the use of free weights and treadmills. In this case, you can always complicate this exercise: simply pull up on the one hand, or use weights (backpack, belt).

How to catch up on the bar

Before proceeding to the detailed scheme of how to learn to catch up with the scratch men and women, let's focus on performing proper technique chins.

So, for the classic pull-ups, set the hands on the bar at shoulder width or slightly wider than shoulder width. Blades are brought together, the body is fully extended, belly tucked, shoulders slumped, the neck is not pressed into the shoulders, fingers tightly cover the crossbar. On the inhale slowly pull your body up, the chin should be above the crossbar. Hold for a fraction of a second, and on the exhale, lower the body to the starting position.

Pulling up is slow at each stage of the movement: and on the rise and on the descent. You should feel the maximum muscle tension arms and back, do not make unnecessary movements, trying to simplify your task. In terms of efficiency for the muscles to perform better than one pulling more technical than five nontechnological. You can try to catch up with any kind of grip, first choose the easiest option for you.

Be sure to follow the correct breathing during pull-up, otherwise your muscles will not receive enough oxygen, so their strength and endurance decline. Inhale deeply nose to force (during lifting body to the bar) and exhale mouth on the relaxation (the relaxation of the arms and lowering the torso).

what to do must not during the tightening:

• Rocking and writhing body
• Perform jumps and sudden movements
• Bend your lower back or arch the back arc
• Hold breath
• Press in his shoulders and neck strain

https://goodlooker.ru/kak-nauchitsya-podtyagivatsya.html

Effective circuit training for beginners

There are several techniques that allow learning to catch up from scratch.

The most popular and effective scheme. The essence boils down to, to gain a foothold on the bar, as if you have already tightened. Newcomer would be difficult to do this, so you should use auxiliary equipment - a stool or small ladder. We get up to the sub item and hang on the bent at the elbows hands, chin - on the horizontal bar.

Next, slowly descends. Perform each exercise as slowly as it is in your power. At some point you will feel the force of gravity is stronger and quickly scroll down to the hand straight. It is absolutely normal. Climb back on the bar, and return to the starting position.

Novice must run at 5-7 reps. Then we descend down rest. We are making another approach in 4-6 repetitions. And the last approach - 3-5 repetitions.

Perform "negatives" should be 2-3 times a week.

You will need assistance partner. Hang on a horizontal bar, a partner stands behind, helping you to catch up.

The circuit is comparable to the "negative approach": 3-4 sets to reduce the number of repetitions. The main difference: the "negatives" you fall down while trying to catch up with him at work with the help of a partner.

A typical mistake beginners - to rely on the strength of his partner. Efforts should come directly from you.

1. Pull half amplitude

The technique is similar to the classes with a partner. The main difference is that does not require a partner.

Take a chair or other object, from which you can reach the horizontal bar. Jump up in such a way to hang on a crossbeam on bent at a right angle hands. Try to complete the tightening by hand force.

The first repetition you can not - try as much as possible to stay in a hanging position on bent at the elbows hands.

The gyms are found special simulators, the main method of their work: to help you catch up. It is believed that this method is more suitable for girls. It is easier, however, and the end result you will reach longer.

As simulator replacing You can use an elastic rubber band. The undoubted advantage of this technique is the ability to adjust the degree of support, weakening the gum or changing the weight of the counterweight on the simulator.

impeding factors

There are a number of factors that prevent newcomers succeed in pulling on the bar:

High own weight puts unnecessary strain your muscles. If you've never played sports and muscles are not developed, then pulling up on the while it is not necessary to think. Take care of your weight, prepare the muscles, strengthen your heart system.

• Undeveloped muscle mass

Weight person may be normal, the physical strength and endurance would be sufficient. It is more densely do body training for classes. Remember, if, for example, learn with the "negative chin-up" and can make initially 5-6 reps, then do 6 reps, will develop strength, and 8 - endurance.

Proper pull-up technique involves several stages. In each of these muscles must agreed to work, correctly. On improving the technology should work constantly.

• Undeveloped accessory muscles

In pulling work the major muscle groups (biceps and lat) and auxiliary. It is impossible to perform pull-up if at least one group of muscles undeveloped. Work on the development of support groups of muscles:

• radial muscles;
• beam rear deltoids;
• rectus;
• brachialis;
• trapezius muscle;
• pectoral muscles;
• serratus muscle.

How to prepare the body for training

The body can be prepared for the beginning of training. Start with a simple Vis on the bar, day by day increasing the time of Vis. Learn the proper grip, used to the load. Experts often recommend beginners to start with direct medium grip. The hands should not slide off the crossbar. Muscles can prepare to load, if you start to do push-ups every day.

Beginners should not attempt to carry out the first day of the program maximum. You should start with small loads.

Gradually increase the amount of exercise of the chosen method, then go on to improve the technology. The next step would be to use additional weights. In the end, you can go to the pull-ups on one hand.

Systematic studies, development of endurance and strength necessarily lead you to success. If you are able to reach out to the bar at least 3 times, begin to deal with the classical scheme of training to increase the number of repetitions.

https://fitness-body.ru/fitness/exercise/podtyagivaniya-s-nulya.html