Advice 1: How to learn more pull-up

Pullups on the bar are a versatile exercise which develops many muscle groups. It is recommended to meet representatives of many sports requiring strength and endurance. There are some techniques that can allow you to catch up more times.
You will need
  • - gym;
  • the crossbar;
  • sports form;
  • belt;
  • - loads;
  • - dumbbell.
Instruction
1
Make it a rule to perform pull-UPS every day. Do them as a morning warm-up. All this will prepare your body for heavy loads later. Start with the first warm-up approach. Observe the correct technique of the exercise: straighten the arms fully, pull to the chin and slowly lower yourself. Many people forget about these moments, making pull-UPS rapidly and correctly. All of this can lead to injuries. Perform 3-4 approach for 8-10 times.
2
Strengthen back muscles and hands. Choose for yourself a few auxiliary exercises and do them 3 times a week. For example, a very effective are deadlifts, bench press, lifts blocks on biceps and triceps. The more weight you lift in those exercises, the faster you will progress in pull-UPS.
3
Pull up with the load. With the strengthening of ligaments and muscles, you can perform pullups with more weight from your own weight you won't need to load. Freight can be a special weighted knee pads. If not, then just tie to the belt dumbbells 2-3 kg. In the first stage it will be enough. Pull up 5-6 times each of the 5 sets. Gradually increase loads 5-10 kg, without decreasing the number of repetitions and approaches.
4
Increase the number of pull-UPS every week. This period will be enough to see even small progress. If you pulled 9 times in the set last week, try to do 10 repetitions on this. When you learn to give the muscles a painful shock, then they will be able to more pull-UPS. Always record your results in your training diary.
5
Include sports nutrition in your daily diet. Only through exercise and high stress doesn't help in the long run. Will ever happen "muscle stagnation." To avoid this, take creatine 30 g, mixing it with 300 ml of milk. Do it before and after exercise.

Advice 2: How to learn pull-up

Pulling up on the bar – a great exercise each and every person to maintain physical fitness. Despite the fact that outwardly it seems very simple, it has its own rules and nuances of performance, which you certainly need to see to learn how to catch up.
Instruction
1
To learn how to catch up on the barand depending on the purpose of your exercise, choose the most convenient form of grip. The grip is the way the hands on the bar. It can be:
• Short, when the hands are located next to each other, head over to;
• Usual, when the hands placed on the bar beside;
• Wide, when the hands intentionally placed wider than shoulder level. In addition, the grip is divided into positive, negative and mixed.
• Direct called grip when closed the fingers on the bar located from the face of the pull-up.
• Reverse grip – the one that close the fingers are positioned to face the athlete.
• Mixed grip is tightening with alternating forward and reverse grip of the hands on the bar, when one hand is held straight grip, the other reverse. As you know, different type of grip when lifting involve various muscle groups. Thus, being tightened, it is possible to develop not only the muscles of the shoulder girdle, but also the back muscles.
2
To learn how to catch up on the bar, follow the main rule. The tightening is correct when the head of the athlete during the movement describes a smooth semicircle, at the bottom of which the top is located under the horizontal bar, and at the highest point – the chin for 1-2 cm is located above the horizontal bar. The manner of pull needs to be smooth and quiet. The speed of the pull-UPS should not be too fast or, on the contrary, deliberately slow.
3
General body position pull-up should be smooth. Feet can be slightly open but not too widely divorced in hand. Any Bouncing and jerking on the bar, usually intended to help to reach chin up bar, pull-up when out of power, actually take more of your energy. So if you feel that the desired number of pull-UPS is still not dialed, and the forces already on the wane, it is better to make a small break than to get my pullups smoothly. After some time again go back to the bar. Muscles recover much faster during operation.
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