It is not for nothing that the whole life of boys, guys, men is forced to pull themselves up on the horizontal bar. This is not a stupid whim - this is actually a useful exercise, as it allows you to develop at the same time almost all muscle groups in the upper body. But in order for the pull-ups to benefit you, it is important to know how to pull yourself on the horizontal bar.
Basic concepts
Many people try to immediately pull themselves up many times without any preparation, because it seems to them that they can easily cope with this task.
But without knowledge of
how to properly pull up on the horizontal bar, they will be disappointed. Therefore, before you start doing, you need to learn a little theory. For example, the position of the hands on the horizontal bar, which is the most diverse. There are two main criteria - grip and width. The grip can be direct if you cover the crossbar with your palms, or reverse if you take the crossbar with your palms to yourself. From which grip you choose, it will depend on which muscle groups the heavy load will go. As for the width, then everything is simple: there are three positions of the hands that you can use. Firstly, you can hold the crossbar with your hands so that they are at a minimum distance from each other. This method is only suitable for reverse grip. Secondly, you can take on the crossbar at shoulder width - this is the most common way. But thirdly, you can use a wide grip when the hands are located as far away from each other.
For those who cannot pull themselves up
There are people who have studied the theory thoroughly, and know how to pull themselves on the horizontal bar, but they generally have no experience in this.
But one theory, as you know, will not go anywhere, because it gives only basic knowledge that can facilitate practical exercises. Therefore, just reading about how to properly pull up on the horizontal bar, you can not immediately begin to "squeeze" 20-30 times. To get started, use special exercises designed for those who have never been able to pull themselves up even once. You need to conduct a training session on the horizontal bar several times before trying to pull yourself up. Place a stool under the horizontal bar, climb on it so that your chin is at the level of the bar, grab it with your hands and get off the stool. Try to hang in this position for as long as possible, and if you start to lower, then do it as slowly as possible. Repeat this exercise several times, then take a break and repeat the approach.
The secret of pull-ups
If you have completed the training block and now know how to do it correctly on the horizontal bar, and at the same time you already have the practice of hanging, then you will be able to perform full pull-ups much more successfully. Depending on which muscle group you want to develop, choose a grip and its width and begin to tighten, gradually increasing the amount in one go. In order to improve the quality of pull-ups, bend your legs at the knees and cross them. If you do not control your legs, then they will automatically try to help you pull yourself up, reducing the load.