Pulling up on the horizontal bar is good. Pulling up on the horizontal bar from zero to good performance

Recently, the progressive part of humanity has been devoting more and more time to taking care of their own health. One of the main components of a healthy person is a toned body.

It is best to strengthen the muscular frame in specialized gyms, but not everyone has the time and money for this, and even then many people like to play outdoor sports.

One of the options for an alternative to exercising in the gym is exercises on the horizontal bar.

The undoubted advantage of the horizontal bar is that you can install it in your house or in the yard, and it will not take up much space. If you do not want to buy your personal horizontal bar, then almost every stadium and every courtyard in your city has this absolutely free simulator. By the way, on the horizontal bar you can not only pull yourself up, but also strengthen the abdominal muscles.

In this article, you will learn on the horizontal bar 30 times.

Muscles that work when doing pull-ups

The good thing is that during their execution not one muscle group works, but all the muscles of the torso, and by changing the grip, you can increase or decrease the intensity of the impact on a particular area.

So, let's look at which muscles tense up when pulling up on the horizontal bar:

The latissimus dorsi or "wings".

Trapezius muscles of the back.

The flexors and extensors of the forearms (located between the elbows and hands).

The muscles of the press are both oblique and straight with transverse, and also the muscle responsible for straightening the body.

Posterior bundles of deltoid muscles.

As you can see, training on this machine will solve many of your problems, especially if your pull-up technique is correct.

Correct breathing technique

The basic rule when performing any physical exercise is that Violation of the respiratory technique during pull-ups will not only significantly reduce the effectiveness of the exercise, but is also fraught with serious health problems, such as severe trauma to the cervical vertebrae and herniated discs.

Proper breathing includes the following stages of breathing:

Before you start pulling up, you take a deep breath, filling your lungs with air as much as possible.

During the pull-up itself, you exhale, freeing your lungs as much as possible.

Breathing in this sequence, you will insure yourself against the above consequences and from stretching small muscles.

Remember that the most difficult part of any exercise you must perform on the exhale.

Pull-up technique

In order for you to achieve the result you hoped for after doing the exercise, it is important to do the exercise correctly.

Since you can pull yourself up 30 times without straining only by following all the rules, let's get acquainted with the technique for performing this exercise:

Grasp the horizontal bar with both hands with the grip that you have chosen for yourself. The thumb should always be on the bottom.

Following the rules of breathing, begin to pull yourself up until your chin is 2 cm above the bar. In this case, in no case do jerks. Your feet should be pressed together or slightly open.

Also, slowly return to the starting position.

Repeat the exercise as many times as you can. You should pull both arms and sides of your body evenly. Don't squirm or jump up. If you are tired before you have done the planned number of pull-ups, break the exercise into two sets.

There is one more rule

With slow pull-ups, you gain muscle mass faster, and with fast pull-ups, you become more mobile and your arms, and therefore your punches, become much stronger, although in this case the muscles do not grow as quickly.

Types of grips

Before going 30 times, let's figure out which of the grips you need to pay special attention to.

Many people think that there is not much difference in how you position your arms when pulling up. This opinion is erroneous, because it is the grip that determines which muscles are most strained during the exercise.

There are five types of grips:

A narrow grip is different in that when pulling up, the brushes are literally pressed against each other. This way you will perfectly work out the biceps.

A wide grip is distinguished by the fact that when it is performed, the hands are divorced as far as possible. With this exercise, you pump your back. To increase the effectiveness of the exercise, hold on to the bar with four fingers, moving your thumb to the side.

The normal grip involves placing your hands shoulder-width apart. This exercise will work all your muscles equally.

Mixed grip - with this arrangement, the hand of one hand is located as usual, and the other hand is turned inward.

Reverse grip - the hands of both hands are turned inward.

What prevents you from pulling up the first time?

If a person far from sports asks the question: "How to learn to pull up on the horizontal bar 30 times?" - most likely, this skill will not be given to him quickly, due to the existence of a number of obstacles:

Excess weight is one of the most important problems that prevent pulling up. A person with this deficiency must lift not only the weight of his bones and muscles, but a mass of other unnecessary deposits.

Weak muscular frame. Before you can learn to pull up on the horizontal bar 30 times, you will have to strengthen the muscles that work when doing pull-ups, both primary and secondary.

Wrong execution technique. You will never be able to properly perform a pull-up if all your muscle groups are working inconsistently.

How can you learn to pull up on the horizontal bar from scratch

If you can’t perform a single correct pull-up, then you should gradually go to mastering the technique.

So, let's figure out how to learn how to pull up on the horizontal bar 30 times, gradually training the muscles necessary for this:

Simple hanging on the horizontal bar is the first and probably the simplest exercise. It lies in the fact that you hang on the horizontal bar and hang on it for as long as possible.

Negative pull. The point of this exercise is that you are only doing the second part of the pull-up. To do this, you should be hanging on bent arms, and at the same time your chin should be above the bar, if you can’t pull yourself up to this position on your own, substitute a chair or ask a friend for help. From this position, slowly return to the starting position (vis). Do 5-7 reps, 3 sets.

Working with a partner. You will need the help of a friend to complete this exercise. You have to pull up with the help of a partner and do the negative pull yourself.

Classes on a special simulator. This type of training is the simplest, but ineffective. Its meaning lies in the fact that the pull-up is fixed in a special simulator that helps the athlete pull himself up. The advantage of this method is that the degree of assistance of the simulator can be adjusted.

Pulling up with a stand. With this pull-up, you perform an exercise in the amplitude floor. Substitute a low chair or bench under the horizontal bar, stand on it and jump up, fix on the horizontal bar with your elbows bent at an angle of 90 degrees, complete the exercise on your own.

Program 30 pull-ups

Since the muscles need to be given time to grow, do the exercises described in this program every other day:

Warm up your back, arms and shoulders with special exercises.

Pull up with a regular wide grip 10 times.

Rest 1.5 minutes.

Pull up with a narrow grip 10 times.

Rest 1.5 minutes.

Pull up with a reverse grip 10 times.

Rest 5 - 7 minutes (during this time you can do exercises that do not affect the muscles of the arms, back and shoulders).

Pull up with a regular grip as many times as possible (try to bring the number of pull-ups up to 30 over time).

We examined all the mistakes and factors that prevent the correct execution of pull-ups, described in detail the correct technique and explained how, gradually training the muscles, to come to it. Now you know how to learn how to pull up on the horizontal bar 30 times.

In order to develop the muscles of the arms and back, you need to do as many different pull-ups as possible. These are the most accessible exercises that both adults and children can perform anywhere (in the gym, at home or even on the street). Experts have long come up with a huge number of different options for such training. Each pull-up technique on the crossbar is unique and requires strict adherence. Only in this case, you can be sure of a great result.
A very effective program consists of 4 exercises, each of which is aimed at developing certain muscle groups. Her athlete followers have long noted how good she is.

The correct technique of pulling up on the horizontal bar with the lower middle grip
This is the most common exercise. It is ideal not only for strong and experienced men, but also for weak, novice athletes. Here we train the biceps, the latissimus dorsi, pectoral, brachial, teres major muscles, as well as the trapezius and abs.

The technique for performing pull-ups of such a plan is to create a grip across the width of the shoulders. In this case, your palms should be directed "towards you." Inhaling, you need to rise, closing the shoulder blades. Be sure to try to touch the horizontal bar with your chest or at least your chin. At the highest point, it is recommended to linger for a few seconds.

There should be as many repetitions as possible, as far as strength is enough. It will be a kind of warm-up. After that, we move on to the next exercise.

Upper middle grip
Another popular pull-up option that you need to perform the maximum number of times. Its effectiveness depends on it. At the same time, the shoulder, pectoral, latissimus dorsi muscles develop. Works press and trapezoid.

Starting position - similar to that indicated in the previous exercise, but the crossbar is captured so that the palms look "away from you". The pull-up technique on the horizontal bar consists in the need to rise on inhalation and lower on exhalation. The legs should not dangle during the process. It is better if they are crossed, but tense. Everything must be done carefully, smoothly and slowly.

Wide grip pull-up technique

In this case, the grip is upper, i.e. palms are directed exclusively "away from you." So we actively train the trapezius and latissimus musculature. Your arms should be about 25 cm wider than your shoulders.

You need to rise not due to the strength of the hands, but with the help of the latissimus dorsi. When you are at the top, the forearms are parallel to the horizontal bar. By adding extra weight to your waist, you can double the effectiveness of this workout.

narrow grip

There are 2 options for execution - direct or reverse grip. In any case, we develop the muscles of the hands, which work very actively here. The brushes on the crossbar are located 20 cm narrower than the shoulders. Now we slowly begin to pull ourselves up, breathing properly. It is important that there are no jerks during the execution of the task.

Pull-ups are one of the most effective bodyweight exercises. And all that is needed for training is the crossbar and the desire to make the body more perfect.

Pull-ups are very often part of various complexes designed to develop the muscle groups of the arms, shoulders, chest and back. In this regard, pull-ups are a unique exercise, comparable in effectiveness only to basic bodybuilding exercises - squats, bench press and deadlift.

What muscles work when pulling up on the crossbar:

• back: trapezium, lats, round, rhomboid;
• chest: small and large;
• shoulders: shoulder, triceps, biceps, rear delta;
• anterior serrated.

To keep the body constantly in an upright position, the press does a lot of work.

But pull-ups will only become a highly effective exercise when their technique is correct.

Safety precautions: how to breathe correctly

There are no dangerous or safe exercises. There is a right technique and a wrong technique. With the wrong technique, any exercise becomes dangerous. And pull-ups are no exception.

Beginners, as a rule, make a typical mistake - throw their head back with a jerk, lifting their chin up when doing the exercise. Most people doing pull-ups do this movement while inhaling. Instinctively. At the same time, they bring their shoulders together. You should never do this - you can get a severe injury to the cervical vertebrae and protrusion of herniated discs.

The correct technique for performing the exercise implies absolutely opposite actions: before performing a pull-up, the chest should be filled with air as much as possible and hold your breath. And then the task of the latissimus dorsi muscles will be facilitated when they “push” your body up. Yes, and from stretching the small muscles that serve the shoulder blade, you will insure yourself. Otherwise, with every slight movement of the body, there will be severe pain in the upper back.

Since you are doing barbell pull-ups primarily to widen your back, you should not wriggle your whole body during the exercise, striving to complete the repetition at any cost. You need to pull yourself up strictly vertically, by lowering your elbows. If your amplitude is short, then do pull-ups in the simulator with a counterweight.

Types of grips

The distribution of the load depends on how you hold the bar during sipping. Grips are classified according to two criteria:

• distance between hands;
• way to grab the crossbar.

Depending on the distance between the hands, the grip exists:

• medium grip (A and B);
• narrow grip (E and F);
• wide grip (C).

Depending on the method of gripping the crossbar, there is a grip:

• direct grip (A, C, E);
• reverse grip (B, F).
• neutral grip (D);

A straight grip is called when the palms “look” away from the face. It is also called the pronated and overhand grip.

When the grip is performed from below, and the palms “look” at the athlete’s face, then this is a supinated or reverse grip.

With such grips, the human body is parallel to the crossbar.

To perform a neutral grip pull-up, stand with your torso perpendicular to the bar. Hands inside.

Now with grip width:

• if the distance between the hands of the athlete is less than the width of his shoulders, then this is a narrow grip;
• when the brushes are shoulder-width apart, or slightly wider, then this is an average grip;
• when the distance between the palms is significantly greater than the width of the shoulders, then this is a wide grip.

Correct execution technique

In order for pull-ups to bring your body the maximum benefit, you should follow the rules for performing the exercise. Namely:

• pull-ups should be performed without rocking the body and inertia, only due to muscle strength;
• lifting the body should be carried out smoothly, without jerking;
• at the top of the exercise, the chin should be above the bar;
• the lowering of the body also occurs smoothly - the duration of the descent is equal to the duration of the rise of the body;
• you should breathe correctly when pulling up: on the ascent, you should exhale, and on the descent, inhale;
• the grip must be strong;
• The body must be in a strictly vertical position.

Naturally, these are the most general rules, and each type of pull-up has its own nuances.

The starting position for all types of pull-ups, except for pull-ups for the head with a wide grip, is free hanging, the back is slightly arched. The legs are slightly bent at the knees and crossed.

• • Close grip pull-ups

When pulling up, you should strive to touch the horizontal bar with your lower chest. In this case, the gaze should be directed to the hands.

• • Reverse narrow grip pull-ups

Performed in exactly the same way as pull-ups with a direct grip. But there is a difference - when lifting, you should make sure that the shoulders are laid back and the shoulder blades are brought together.

• • Pull-ups with a straight middle grip

The technique of this exercise is lifting the body and simultaneously bringing the shoulder blades together. At the peak of the lift, touch the horizontal bar with the top of the chest. In order for the back muscles to be well stretched, it is necessary to straighten the arms completely during the descent.

• • Pull-ups with a neutral grip

When performing this exercise, you should try to lift only the latissimus dorsi muscles, “turning off” the biceps. The thumbs do not clasp the crossbar from below, but are located on top of it. When lifting, you should achieve contact between the upper chest and the horizontal bar. Elbows look at the floor, the look is directed upwards.

• • Pull-ups for the head with a wide grip

When performing this type of pull-up, unlike all the previous ones, you do not need to bend in the back, and you should not cross your legs either. Legs, on the contrary, should be straightened with the body in one line, the back is straight. You need to “come” to the top point so that the crossbar is behind your head. At the top point, the elbows should be directed to the floor. Be sure to monitor the position of the head to avoid injury.

How to learn to pull up

Every man asks himself this question at one time or another. The most important thing when mastering pull-ups is not to rush anywhere. Because for the development of muscle mass is very it is important that the exercise is done slowly. The slower you pull up and down, the better.

Start with a simple hanging on the bar. Every day increasing the hanging time. The hands should get used to the load. Otherwise, they will slide off. When you feel that your grip has become strong, you can start pulling up. The development of this exercise begins with pull-ups with an average grip. Hands at shoulder width. Grasp the bar firmly and gently pull your body up. Your elbows should diverge slightly to the sides and move down. To stabilize the body, you should tighten the muscles of the press. Once your chin is higher than the bar, slowly lower yourself down until your arms are fully extended.

As you can see, there is nothing difficult in pull-ups. Just do not rush, but try to perform the exercise with the correct technique. If you master it, then everything will go easier. Gradually, you should increase the number of pull-ups and master new grips.

Probably the most common type of exercise among coaches and athletes are pull-ups on the horizontal bar. To perform this particular exercise, you only need a crossbar and your own weight.

To do this, it is not necessary to sign up for an expensive gym. You can also do pull-ups at home (even in a small apartment) - the horizontal bar will not require expensive costs and a specially designated room for this.

It is very important only to fix the horizontal bar well on the crossbar or in the doorway and you can start exercising.

Pull-ups are aimed at developing the muscles of the back, arms and chest. Due to their effectiveness, this exercise is compared in terms of performance even with basic training that is used in bodybuilding.

When performing this type of exercise, do not forget, of course, about the correct execution technique. Thanks to the observance of the technique, you will be able to train the muscles without injury.

Review content:

What types of pull-ups, or rather grips on the horizontal bar, exist?

The classic version of the grip is straight or medium. You can see the correct execution of this exercise in the photo of pull-ups on the horizontal bar: hands should be placed palms forward, that is, shoulder width apart. The thumb should be in the lock position. The legs are in a straightened position, connected together. The movements are smooth, without sharp jerks.

To minimize injury to the hands, do not loosen them when moving down. Some coaches believe that while lowering the body down, the biceps work more efficiently. Therefore, they recommend that in the pull-up program on the horizontal bar, go down more slowly than pull up.

In the classic pull-up, the following muscles are involved: trapezium, forearm, shoulder girdle, lats, triceps, and biceps.

Pull-ups with a narrow grip differ from the classic in the following way: the palms of the trainee look at him. When performing this type of exercise, you need to touch the horizontal bar with the lower part of the chest.

The pull-up photo on the horizontal bar shows that the palms must be placed parallel to each other. This type of pull-up is called a parallel narrow grip.

Muscle work when doing pull-ups on the horizontal bar:

• With a narrow grip, the main load is taken by the muscles that are located from the bottom of the back;
• The most frequently working muscle is the biceps, the latissimus dorsi;
• The triceps are the least involved.

When performing pull-ups with a direct grip and placed arms shoulder-width apart, you should not overload the forearm and shoulder - with overworked muscles, it is quite difficult to do the required number of repetitions technically correctly.

Neutral pull-ups on the horizontal bar

This type of pull-up is aimed at training the lower part of the latissimus dorsi. However, it is worth remembering that this exercise is effective in combination (it is best to immediately paint the pull-up program on the horizontal bar).

When performing this exercise, the load is directed to the point of the dead zone of the biceps. After the main load is gone, the lats begin their work, at the upper and lower points.

Each pull-up scheme on the horizontal bar includes pull-ups with the so-called wide grip. Thanks to this exercise, the latissimus dorsi muscles are worked out. Their training will help create a beautiful upper body.

The rule for performing a wide grip: hanging on the horizontal bar, you need to place your hands at a distance of about 25 cm wider than the level of the athlete's shoulders. To warm up the muscles, you just need to hang a little. The arms are relaxed, the entire load is distributed evenly on the forearms.

While inhaling, we rise on our hands up until the chest rests on the horizontal bar. Control the movements of the elbows, they should be located at one point. On exhalation, we take the starting position.

Exercises for pulling up on the crossbar can be performed on one arm. To do this, you need to hang on one hand. The other hand must be kept straight. Ankles must be crossed. Buttocks - tighten. This will allow you to better work out all the muscles.

Remember the main rule - on the exhale we pull up, on the inhale we go down. To effectively build mass, you can rotate the brush during pull-ups.

How to breathe properly during exercise?

By holding your breath while lifting up, the latissimus dorsi will be able to lift the body up more easily. It will also minimize injury to the small muscles located near the shoulder blades.

Do not forget to fix your body to the maximum and do not make unnecessary movements. Lifts must be done vertically.

Grip width classification:

• Hands to be located on the horizontal bar much narrower than the width of the shoulders - these are pull-ups with a narrow grip.
• Hands should be wider on the horizontal bar or at shoulder level - these are pull-ups with an average grip.
• Hands are further than shoulder width - these are pull-ups with a wide grip.

Rules for performing exercises during a pull-up workout:

• It is necessary to move without auxiliary rocking, only due to the movement of muscles.
• Move your body as smoothly as possible. Sharp movements are inappropriate here.
• When the body reaches the top point, the chin should be above the horizontal bar.
• In terms of time, moving down takes as much time as moving up.
• Remember about breathing: inhale - up, starting position - exhale.
• During movement, the body is in a vertical position.

Pull-up exercise with a reverse narrow grip - the nuance of this exercise is that when returning to the top point, you need to watch your shoulders. Shoulders should be laid back. The shoulder blades must be brought together.

Photo pull-ups on the horizontal bar