Many guys connect their life with sports. And when the usual pull-ups start to turn out great, the question arises of how to learn to pull up on one arm. Of course, everything is possible. It should be noted right away that this is not worth doing until the age of sixteen, since the body does not yet secrete a sufficient amount of hormones that promote muscle growth. But if by this age a young man has learned to do this on two hands ten to fifteen times, this will be an absolute plus.
Stages
Now about how to learn to pull up on one hand. The first goal that you need to set and achieve for yourself is twenty-five to thirty pull-ups. And you need to do this "cleanly", without the so-called cheating ( swinging legs , etc.). As for the grip, it does not matter which you prefer, use it. How easy is it to learn to pull up on two hands? Everything is very simple here. Do this exercise several times a day, and you can see the result immediately.
When we learned to do all of the above, go to the next paragraph. Now you need to learn how to hang with one hand on the horizontal bar for ten to thirty seconds. First, this is done on a fully bent arm, and later on a hand bent at right angles. If you are looking for an answer to the question of how to pull up on one hand, then this stage must be treated fairly conscientiously.
The task is getting harder
Further, our task will be to train in a controlled way and slowly lower with the help of only one hand from top to bottom. Being in a hang on an absolutely bent arm, you should smoothly and slowly descend (just lower, not fall) in the vis onto an unbent arm. In this situation, the slower it happens, the better and more effective for you.
The next and final goal of our recommendations on how to learn how to pull up on one arm will be directly pulling on one arm. Better to start with a small amplitude. Hang, bending one of them at an angle of thirty degrees, and do the exercise. Gradually increase this angle to sixty degrees, then to ninety, then to one hundred and twenty. And so on until he makes the cherished one hundred and eighty.
Summary
It must be said that a separate difficulty is the first stage of pull-ups on one arm, namely, when the last is fully extended, and you need to start to bend it. Here the deltas should come to the rescue. However, if you faithfully follow all of the above recommendations and achieve intermediate goals, then the shoulder muscles will be ready to perform this important function.
Also, it does not hurt the training of power output on the horizontal bar, push-ups and a match on the bars and so on. This will definitely prepare your shoulders for the right load. Well, of course, you must be aware that the less your weight, the easier you will achieve your cherished goal. Now you know how to learn how to pull up on one arm. In the end, I would like to add that despite the simplicity of everything you read, it can take more than one year, but those who persistently go to achieve their goals must learn to do it.