How to increase the pull-up on the bar?

How to increase the pull-up on the bar?

5 BEST EXERCISES FOR THE PULL UP BAR

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answers (5)

Answer 1
June, 2021

There are a number of tricks that can help you increase your chin-ups. But for a start, an important nuance.

It happens that an athlete who has been practicing for a long time reaches a plateau - that is, he cannot increase the number of pull-ups. In this case, it is worth analyzing the work of the muscles - often the reason of difficulties is that a person has a weak back or, on the contrary, his arms “lag behind” the back . In this case, you need to work on increasing the strength of the target muscle group.

Now the exercises:

  • Pull-ups with weights. Suitable if you are already pulling up well, you can do it no more than 2 times a week, since the muscles are heavily loaded. Put on a special belt and attach a weight (pancake), do pull-ups with it. When doing just outside, even just a backpack with a load can be used as a burden.
  • Ladder. The bottom line is to increase the number of repetitions in each new set. That is, start with one pull-up, then do 2, on the third set, 3, and so on, until you reach your personal maximum.
  • Back ladder. Some find this exercise more effective. In the first approach, do the maximum reps, 30 seconds rest, the second approach - again the maximum (as much as you can), 30 seconds of the rest, the third approach - pull up as much as you can. And so continue until you run out of strength and you can not pull up even once.
Answer 2
June, 2021

In order to pull up on the horizontal bar well and many times, you need to train every day for at least 2-3 months. The main thing is that you don't need to skip training. It should be like a job for you. It is best to practice in the morning. You won't notice how you fill in your gaps in sports)

Answer 3
June, 2021

I would advise you to start with the gravitron - a special horizontal bar with a counterweight and push-ups to strengthen your arms. At first, you can set the counterweight slightly more than half of its own weight, gradually reducing the weight of the load. It's much easier this way and you can control your strength. This is exactly how I studied myself, I have such a simulator model at home: https://trenazher-dom.ru/mnogofunkcionalniy/ar049.html

Answer 4
June, 2021

It's not worth pulling up in jerks right away, you need to alternate the load and take breaks between sets for 25 seconds. Do not need anymore. You cannot overstrain for the first lesson (from which you sharply decided to increase the number of pull-ups). Man is not a machine.

The load should be increased gradually. Make a program of how many warm-up squats you will first do, how many bench presses, how much you stand in the bar.

And only then, increasing the number of these exercises a little bit every day, you will see the result.

Answer 5
June, 2021

When I tried to increase the number of pull-ups on the horizontal bar, the "ladder" helped me, that is, pull-ups on the principle of the ladder. 1-2-3-4-5-4-3-2-1. You can pull yourself up to 5, up to 10, you can just up until you have enough strength. It is better if you have someone to train with, when a certain competitive shade appears, everything is given easier and faster. It is enough to do 1-2 such workouts a day, if you feel that you have not recovered from the last day, then take a break. Thus, I managed to learn how to pull up 35 times per set. And the ladder was played up to 15 and down.

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