How to learn to pull up, in five simple steps and how to start doing it better. Tightening is one of the most basic and effective exercises with its weight, and learning how to do it is very easy. Although it is difficult for many people. The main difficulties are high weight, lack of physical preparation. So, we consider simple tips on how to do pull up for beginners.
Step 1: Australian pull-ups
We use a low bar, grab it, put our legs down and pull the body of the chest. When we can do more than 10 repetitions just go to the lower bar and continue doing it here. You can also use TRX hinges as a more convenient alternative.
This exercise will strengthen the grip. You will also be able to increase the endurance needed to tighten muscle groups. Change the grip and the width of the grip for more variety and efficiency.
Step 2: Negative pull-ups
We also find a low bar, grab it, lift our legs hanging and try to go down as slowly as possible. It’s okay if at the beginning you almost fall, just resist as hard as you can. Over time, you will sink more and more slowly until you can hang in this position in one moment.
Climb back using your legs or bouncing. Do a few repetitions. The more, the better.
Step 3: Pull-ups with rubber tape
Now you can easily buy a set of rubber bands of various thicknesses, which support 1, 5, 10, 20.30 kilograms on the Internet. This rubber band is very powerful, probably supports 30, 40 kilograms, at least.
It is suitable for big, heavy, weak people to learn to pull up. So how do you use a ribbon like this? We take it as low as we can, and we stick our foot in. Now let’s start pulling it up. When you learn how to do 8-10 pull-ups with this ribbon, go to a thinner, lighter ribbon, which will provide less support and so on until you learn. Five to six times with the weakest ribbon, which there is literally five kilos of support then you will find that already without support you can perform 2 to 3 approaches to 20 repetitions.
Step 4: Partial pull-ups
If you still do not have enough strength to perform full pullups, you can perform partial pullups. Pull up as many times as possible. You can additionally perform pull-ups with the help of your coach or training partner. He can help you reach your chin to the crossbar. You should perform the negative phase as slowly and independently as possible.
Step 5: Pull-up.
We’re already grabbing the high bar and trying to pull up. It’s okay, if you can’t pull up to your chin the first time, just stretch as hard as you can with time, you’ll get higher and higher until you can pull up completely.
The point is to give your muscles the maximum load, because it’s the maximum load that gives you the incentive to grow, so once you’ve done one step, you go straight to the next. Always strive for maximum load and then progress will be the fastest.
You want more efficiency?
You make a deep grip, that is, when you hang on the bar try to hang not on your fingers, but twist your hand as deep as possible, so that the knuckles look up, then the forearm will turn on completely and hang much easier.
Reach out with different grip, that is, wide, middle, narrow, wide backward, middle reverse, narrow backward, different grip, parallel grip, as well as make the movement of the full amplitude, that is, pull up, but the maximum upper point and elbows to the end and the most important thing here is enough information to learn how to pull up. But the information, will never give you the result. The result will give you only action, so stop looking at the screen, go and act, friends, train, pull up and progress.
It is worth doing other strength exercises. This will increase endurance and increase efficiency. Traction exercises of the upper block will be useful. Perform the exercises slowly and with the right technique.
If you train at home – excellent exercises will be push-ups, dive on the bars. And when pulling up you should use different width of grip.
When practicing in the gym, you should pay attention to the gravitron. It repeats pull-up, but with the possibility of using a counterweight. It is ideal for full people.
How do you increase the number of pull-ups?
In order to increase our maximum in pull-ups, we need to develop slow muscle fibers. They’re the ones responsible for endurance. We’ll figure out the ways that work best if we train them holistically.
And the first way is to approach rejection. Approaches to failure means not just doing your best, but forcing yourself to do your best, even when you can’t pull up to your chin, it’s still a failure.
The break between such approaches should be at least 5 minutes, and when the number of repetitions, falls to 50 percent of our maximum, we just stop training, that is, if the maximum, for example, 20 times when you can not already do here just finish and rest.
The second way is a lot of approaches. On the contrary, we need to make one fifth of our maximum in one approach, and the break between approaches is only 15 seconds, i.e. if you make a maximum of five pull-ups, then you need to make one pullup if 10, then 2 if 15, then 3, etc.,
For example, if your maximum is 15 pull-ups, then you do three pull-ups per approach, jump, wait 15 seconds and such circles need to do a lot, 20 pieces, or better, more, 30-40, and so on the lap do, and if you do three repetitions per approach, and can not do three then do 2, how many laps you get, then one and the same in the failure.
The third way is a pull-up with pauses. You can use a special app for your smartphone that counts seconds and pauses in three positions: chin above the bar, 90 degrees at the elbow and straight hands.
Take 3 repetitions as a guide and pause in each of these. Positions, for example, we start with 1 second. If you easily perform an approach by one second, we increase it to two seconds and so on by three seconds, by four, by five seconds.
Also the repetition does not have to be exactly 3, try different options, you can do both more and less. Tightening with pauses, not only pump slow muscle fibers, but also strengthen the grip, because it will take a long time to hang.
Way four is pull-up with extra load. You can use chains by hanging them from your neck or belt. You can also use a special belt to hang the weight.
An excellent option is a weighted vest. With it, it is most convenient to perform the exercise as the load is more evenly distributed.
With these exercises you will definitely increase your maximum in pulling up. Be sure to pay due attention to recovery, do not chisel these exercises every day, at least after a day, but rather after two days. Also do not forget to periodically change the grip, wide, narrow, backward and so on, to pump all muscle groups. This will also increase your overall endurance.