Pulling on the bar: table. Training program

Turnstile is an excellent tool for pumpingmuscles of the back. Also on it work hands, swing forearms and develop a common musculature. Because pull-ups are the basic multi-joint exercise, which involves a large number of different muscle groups.

If you decide to start pulling on the bar withscratch, then it is worth remembering that any exercises need to be done wisely. You should practice a certain program, recording your results. That is, you do not need to do stupid pulling on the bar.

A table with your results will help youtrack your progress and see how effective the training program is. Only in this way will you be able to clearly determine if the exercises are right for you and whether you are moving forward.

Pretend well!

Before any training, the body needs a warm-up. Thanks to it you can avoid various troubles: injuries, sprains, ligament rupture, shoulder joint injuries, dislocations, etc. In addition, well-warmed muscles are always ready to set a new record for tightening, as they are ready for the load.

Therefore, do not neglect the warm-up. It should last at least 5-10 minutes. After warm-up, you should feel a surge of strength and readiness of the muscles to work. If there is no such feeling, do not rush, repeat the warm-up again.

What grips are there, and how are they different?

You can perform different pull-ups onhorizontal bar. The grains play a very important role in the distribution of the load on the muscles of the body. There are several types of grips that can hold your body on a bar and perform exercises.

The classic and simplest grip are hands onthe width of the shoulders, the palms touch the bar and are turned away from you, the thumb should grip the crossbar from below. By the way, about the thumb: there is no consensus on how to properly do and whether it should fully wrap the crossbar.

Many athletes prefer to take onhorizontal bar as well as the rest of the fingers. So you can do as you like. If you feel discomfort, then just move your fingers. This can be done even while in a hanging position.

If your arms are located on the width of the shoulders, and the grip is classic, then you will give a distributed load to the upper and lower back muscles, biceps, forearms.

Turning your palms to yourself, you will remove some of the load from the back and shift it to the biceps. This is done mostly by those who want to speed up the volume of their hands.

Latitude of grasp

Further, the wider the grip, the more involvedthe latissimus muscles of the back. In the meantime, the muscles of the hands will take on themselves less and less load. Therefore, if you want to have a wide back, then try to exercise a pulling grip that will be longer than the width of your shoulders.

Closer grips involve more in the work of the hand,especially the biceps. In addition, the lower parts of the latissimus muscles of the back are included. If you want to shake hands on a horizontal bar, then try to pull yourself up with a narrow grip.

Safety first

It is worth remembering a few rules that must be observed at each training session:

1. Regardless of where you are doing, use a bar to pull up the house or go out into the yard, you need to pick up the height of the projectile so that you can reach the crossbar without any problems or slightly jump to it.

If it is located above, then you caninadvertently to stumble, landed incorrectly and injure your legs. Therefore, try not to pull up on those horizontal bars that you have to climb up the stairs.

2. Be sure to use gloves or magnesia. So the hand of the person is arranged, that it is not intended for the load that it feels at the moment of pull-ups.

It is best to buy, of course, gloves - you do not haveOnly the hand on the crossbar will cease to slide, but the load on the brush will also decrease slightly. You can use magnesium, which is sold in any sports shop. It is popular because of the low price and high efficiency.

If you want to completely feel the crossbar and do not slip on it, then magnesium is what you need.

Training program for beginners

For a person who is just beginning to activelyplay sports, train once every three days. That is, if you worked on Monday, the next lesson should be held on Thursday. This will enable the body to recover and store it with new forces.

Of course, pulling on the bar from scratchit's very difficult to start. If you can not even pull up once, then you should learn from a stool or chair the following way: stand on a chair, use your legs to jump so that your chest touches the crossbar and starts to fall down.

Do this until you feel the power to pull at least once. Try to do it as slowly as possible. Thus, you can master pull-up on the tunic from scratch.

Beginners to be acrobats to nothing

People who know how to perform various stunts on horizontal bars have a huge popularity among others. Such popularity should be maintained, surprising everyone with new interesting movements.

But if you just learn to pull yourself up, then do not be distracted by such acrobatics. It will be enough for you to perform the basic exercises in order to achieve the first results.

You can perform one workout:

1. Pulling up a wide grip.

2. Pulling up a narrow grip.

3. Pulling on the bicep.

Do at least 4 sets of 4-5 times.

As soon as this load has completely submitted to you,begin to increase the number of repetitions in the approaches. After you were able to do 4 sets of 15-20 times each of the exercises, it makes sense to use weights by pulling up on the bar.

The table below will help youcorrectly build workouts with extra workload. But the exercise of such a plan is recommended only when you are already confidently tightened and there is no damage to the shoulder joint.

How to increase pulling on the bar in the shortest time?

If you are no longer a beginner, and are engageda certain amount of time, then there may come a period when you stop developing. This is due to the fact that the body has reached the optimal shape and condition for the tasks that you set before it.

And it is not always easy to cross the border in 30pulling, if no matter how much natural resources are stored in the body, they manage to get out, and you can not increase the approaches of pulling up on the bar.

But there is always a desire to become better andBetter how to be? In such cases, it is necessary to cause shock stress in your muscles during training, so that the body reconsiders its position and understands that it is necessary to develop further, since the loads have significantly increased.

Such a push can be pulling up withadditional weight. The easiest way to do this is to have an ordinary portfolio at your disposal. If you do not have it, you can buy it, but make sure that it has strong handles, since you will load them a lot.

To effectively use the additionalweight should be carried out according to a certain scheme pulling on the bar. The table below is suitable for understanding how to build your training program. You can use it as a basis for preparing a training plan.

Adhering to the training principle given in this table, you will soon learn directly on yourself how to increase pull-ups on the bar.

Practice regularly

Do not forget that training should beregular. Without a systematic approach to employment, you will not be able to achieve a result. Adjust yourself to what you need to allocate at least an hour a day to pull up on the bar.

The table above will not help youstop at what has been achieved and improve their results. But do not chase the scales, since the shoulder joint is a very complex mechanism that can easily be damaged. Try to increase the load gradually. Do not try to set a record for tightening at each workout.