Beginner Pull Up Program and Guide | 4-Weeks to Your First Rep!
Learning to pull up in 30 days is real. Instructions for beginners
Look with envy at those who can pull themselves up on the horizontal bar without much effort, and even with additional weight? Think you can never do this? Perhaps we can convince you otherwise!
Participant of the country's most massive multisport festival SN PRO EXPO FORUM, founder of a fitness clothing brand, top sports blogger Alexey Stolyarov analyzed the exercises and shared life hacks on how to wake up your muscles and learn how to pull up.
exercises that will help you learn to pull up
There is a lot of information on this topic on the Internet, but it is still a task for a beginner to understand it. Therefore, we offer you four of the simplest and most effective exercises, according to Alexei.
The first - pull-ups in a horizontal hang, on a low bar . We find parallel bars in the yard, which will be at your chest level. We grab them from below and position ourselves at an angle: we stretch out to our full height, legs go forward, an angle of about 45 degrees is obtained. We hang on our hands, while maintaining a position practically lying, since the legs are on the ground, and the shoulders are in weight. Pull up to the bar so that it touches the bottom of the chest.
How to learn to pull up more than 20 times per set? Worker Tips
20 Pull-Ups Made Easy! If you follow a few simple guidelines.
The second exercise is pull-ups with an elastic band or with the help of a partner . We do 4 sets of 7-10 times with an elastic band, then remove, try to pull ourselves up. If you regularly train with an elastic band for 30 days, then you can go out 5-7 times of independent full-fledged pull-ups.
After we are tired of our own weight, we put on an elastic band, or go to the gravitron - this is the third exercise-assistant.
The fourth exercise is the upper block in the gym . In the simulator, we pull the handle to the chest, after the whole workout we tire the back muscles even more. We do 4 approaches 10-12 times.
How to learn to pull up more. Coach Tips
Increasing the number of pull-ups is easy. The main thing is to avoid common mistakes.
How to learn to pull up in 30 days?
To increase the number of pull-ups, you need to work the ladder, and also train the grips in different ways. For example, if we can pull up 10 times, then we do 70% of our maximum - 7 times. ReceivesXia from 1 to 7 and from 7 to 1 in a ladder.
What does a ladder mean?
We did one pull-up, then rest for 30 seconds. The next approach was done twice, rest again, then three times, rest and so on up to seven times (if your maximum is 10). Then the return ladder from seven to one.
Another option is 3-4 sets of seven times with complete rest for 1-2 minutes.
We train the grip - first 4 sets of 10 times with a wide straight grip, also 4 sets of 10 times with a narrow reverse grip, then with a straight narrow and reverse wide.
We train once every two days and progress will be on your face!
Not only fashionable, but also useful
In order to make pulling up even easier, you should understand all the benefits of doing exercises:
- pull-ups strengthen the back muscles;
- improve your overall athletic performance;
- maximizes the upper body muscles.