,How to learn to pull up from scratch
Pull-ups are a great way to increase strength and develop your upper body muscles.
It takes time to learn
To strengthen the muscles in your arms and shoulders, first hang the board over your bent arms. Place a chair under the bar and stand on it with your chin over the bar. Holding the barbell with your palms facing you, lift the barbell just above the barbell up and forward. Keep your elbows tense, chin over the bar. Hold this position for as long as possible. Gradually increase the amount of time you hang your bent arm, this will help you move on to pull-ups later.
hanging on the horizontal bar
This exercise helps to strengthen the muscles of the arms and gradually move on to pull-ups. Moving on to hanging - place a chair under the crossbar so that you can easily reach the horizontal bar. Holding the bar with a straight grip, pull yourself up a couple of centimeters, while your elbows should be slightly apart. Bend your knees so that your legs do not reach the chair, and hold this position for as long as possible.
When hanging on a horizontal bar, the shoulders should not rise up at all. If you need to raise your shoulders, move on to pull-ups early.
Make an exercise schedule.
To prepare your body for regular exercise, you need to do one of the preparatory exercises every day. Make a schedule in which exercises will alternate, and do not forget the times and days of mandatory rest.
Start with hanging exercises. Do several sets of 20-30 seconds with a break between them for 1-2 minutes. For muscle development, hang should be done every other day.
Then move on to negative pull-ups. Do 2-3 sets of eight times, alternating sets with 1 minute rest. Do negative pull-ups every other day.
Once you get used to it, you can combine suspension and negative pull-ups in one workout. Remember to rest between exercises. Over time, you will become strong enough to move on to more recent pull-ups.
Gradual approach to pull-ups
Start by hanging on straight and bent arms. Start by hanging on straight arms (3-5 sets of 20-30 seconds). After that, stand on a chair under the bar, grab it with a reverse grip and bend your arms so that your chin is over the bar. Then bend your legs and hang while keeping your chin over the bar. Do this exercise 3-4 times for 5-10 seconds. Do this exercise every other day until you feel comfortable.
Difficult negative pull-ups.
Negative pull-ups help you learn to descend smoothly after pull-ups. Start with the negative chair pull described in the previous section, but at the end try to pull your body up slightly. The upward movement should be as smooth as possible. Repeat this exercise 4-6 times.
Australian pull-ups.
For this exercise, you can use a low barbell or a barbell secured to a frame at waist level. Stand under the barbell and grab it with a straight grip, arms slightly wider than your shoulders. The starting position resembles an inverted plank or a push-up starting position. Arms, legs and body are straight. Then pull your chest up to the bar and hold in the top position for 3-4 seconds. Once you've easily completed three sets of 15 Australian pull-ups, you can move on to real workouts.
After you have mastered the preparatory exercises and developed enough muscles, you can move on to pull-ups. From the starting position (hanging on the horizontal bar with a straight grip), pull the body up until the chin is at the level of the crossbar. Hold this position for 1 second, and then slowly lower yourself.
!!! Hand protection is required !!!. (It is better to pull up with protective gloves, otherwise you will rub your hands and have to interrupt your workout.)
To avoid false body problems, you should discuss this with your trainer or doctor before a new workout to avoid injury. Talk to your doctor about any pre- and post-workout injuries. If you've recently started pulling up, you can jump up to ease the pull. This is a mistake that prevents you from using the correct muscles. Pull your body up using the muscles in your arms and shoulders. Don't bounce during pull-ups