Advice 1: How to learn to catch up to the waist

To catch up to the waist can be learned in a few weeks, if you already have training experience on the bar. It is necessary to increase the amount of regular pull-UPS up to 20-30, learn how to do the power outlet and raise your body on the bar to the chest.
Pulling on the bar
To catch up to the belt will be able to learn not every. For this you need perseverance and the ability to control your body. Some athletes claim that in some cases, even the above success factors is not enough – sometimes the anatomy of the structure hinder the development of a success (long arms, high growth, non-standard arrangement of ligaments, etc.). It is much easier for those who have small weight, medium height and short arms.

The first step is to increase the number of regular pull-UPS

To begin bring pull-UPS for one approach to 20-30 times. At the same time, pay attention to the fact that whenever the climb up was not rocking, try to keep your legs together and straight. In this case, the arms work as levers, are connected to the abdominal muscles and back. These groups of muscles are needed for a more complex type exercise pulling up to the waist.

How you can quickly increase the number of pull-UPS at a time?

There are two good ways. The first way is to catch up on the bar in ten reps for 3-7 times. Rest between sets no more than 30 seconds. For example, if one approach you'll be able to catch up 10 times, it is advisable to catch up 3-4 times. In the end, short workout pull 30-40 times.

After 10 repetitions, rest for a few minutes and try to catch up the maximum number of times. This will be the final exercise that should be completed ordinary visa on the bar lasts a minute or two.

Daily exercising thus it is possible to increase the number of pull-UPS by 50%.

The second method is more difficult for the body, so will have to catch up with the extra weight. You can hang a 10 kg and 20 kg – it all depends on your physical condition. Just pull up the maximum number of times in several approaches.

The second step is to make access to one and two"

Exercises on the horizontal bar "output one and output two" act as preparatory. In their implementation, involve the same muscle group, as when pulling up to the waist. In the end, you should easily do at least 10 times "going for two" or "output power".

The third step is pulling up to the chest

Being able to catch up to my breast at least ten times, you can try to start to catch up to the belt. A large number of pull-UPS to chest for one approach suggests that you have a strong back muscles and hands. Raising the body to the bar at chest level, you have to remember, how is "output power".

Tournameny with experience claim that at the initial level pull-UPS 10 reps, you can learn to catch up to the waist in a month. But it will require diligence and hard work.

There are other ways to learn how to tighten up the belt, but it is the most effective and fast.

Advice 2: How to learn pull-up

Pulling up on the bar – a great exercise each and every person to maintain physical fitness. Despite the fact that outwardly it seems very simple, it has its own rules and nuances of performance, which you certainly need to see to learn how to catch up.
How to learn pull-up
To learn how to catch up on the barand depending on the purpose of your exercise, choose the most convenient form of grip. The grip is the way the hands on the bar. It can be:
• Short, when the hands are located next to each other, head over to;
• Usual, when the hands placed on the bar beside;
• Wide, when the hands intentionally placed wider than shoulder level. In addition, the grip is divided into positive, negative and mixed.
• Direct called grip when closed the fingers on the bar located from the face of the pull-up.
• Reverse grip – the one that close the fingers are positioned to face the athlete.
• Mixed grip is tightening with alternating forward and reverse grip of the hands on the bar, when one hand is held straight grip, the other reverse. As you know, different type of grip when lifting involve various muscle groups. Thus, being tightened, it is possible to develop not only the muscles of the shoulder girdle, but also the back muscles.
To learn how to catch up on the bar, follow the main rule. The tightening is correct when the head of the athlete during the movement describes a smooth semicircle, at the bottom of which the top is located under the horizontal bar, and at the highest point – the chin for 1-2 cm is located above the horizontal bar. The manner of pull needs to be smooth and quiet. The speed of the pull-UPS should not be too fast or, on the contrary, deliberately slow.
General body position pull-up should be smooth. Feet can be slightly open but not too widely divorced in hand. Any Bouncing and jerking on the bar, usually intended to help to reach chin up bar, pull-up when out of power, actually take more of your energy. So if you feel that the desired number of pull-UPS is still not dialed, and the forces already on the wane, it is better to make a small break than to get my pullups smoothly. After some time again go back to the bar. Muscles recover much faster during operation.

Advice 3: How to learn more pull-up

Pullups on the bar are a versatile exercise which develops many muscle groups. It is recommended to meet representatives of many sports requiring strength and endurance. There are some techniques that can allow you to catch up more times.
How to learn more pull-up
You will need
  • - gym;
  • the crossbar;
  • sports form;
  • belt;
  • - loads;
  • - dumbbell.
Make it a rule to perform pull-UPS every day. Do them as a morning warm-up. All this will prepare your body for heavy loads later. Start with the first warm-up approach. Observe the correct technique of the exercise: straighten the arms fully, pull to the chin and slowly lower yourself. Many people forget about these moments, making pull-UPS rapidly and correctly. All of this can lead to injuries. Perform 3-4 approach for 8-10 times.
Strengthen back muscles and hands. Choose for yourself a few auxiliary exercises and do them 3 times a week. For example, a very effective are deadlifts, bench press, lifts blocks on biceps and triceps. The more weight you lift in those exercises, the faster you will progress in pull-UPS.
Pull up with the load. With the strengthening of ligaments and muscles, you can perform pullups with more weight from your own weight you won't need to load. Freight can be a special weighted knee pads. If not, then just tie to the belt dumbbells 2-3 kg. In the first stage it will be enough. Pull up 5-6 times each of the 5 sets. Gradually increase loads 5-10 kg, without decreasing the number of repetitions and approaches.
Increase the number of pull-UPS every week. This period will be enough to see even small progress. If you pulled 9 times in the set last week, try to do 10 repetitions on this. When you learn to give the muscles a painful shock, then they will be able to more pull-UPS. Always record your results in your training diary.
Include sports nutrition in your daily diet. Only through exercise and high stress doesn't help in the long run. Will ever happen "muscle stagnation." To avoid this, take creatine 30 g, mixing it with 300 ml of milk. Do it before and after exercise.
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