How To Increase Your Pull-Ups From 0 to 10+ Reps FAST (3 Science-Based Tips)

Training plan: figuring out if a girl should practice on horizontal bars?

Workout and a healthy lifestyle are gaining more and more popularity every year. The most common shells, which are in every yard, can help you strengthen your health and "pump" your body. One of these shells is a horizontal bar. Exercises on horizontal bars are good because they are universal. Despite the availability, regular workouts on the horizontal bar are no worse than a gym, they will help you maintain a fit figure and look beautiful. Another stereotype is that such activities are definitely not suitable for girls. In order to find out where to start their studies for the fragile half of humanity, the Championship asked workout athlete Natalie Pashkoff a few questions.

What does the exercise do?

The exercise on the horizontal bars will not help some certain muscles, but the whole body. When you pull up, all muscle groups are included in the work: large (arms, back, chest) and small stabilizer muscles.

Natalie Pashkoff: If you want to use stabilizing muscles, you should work more with static exercise variations. If the goal is to develop coordination, then more attention should be paid to dynamics. Even if you engage in the classic workout, that is, perform the usual pull-ups, push-ups from the bars, from the floor, squats, all the same, each combination of these exercises gives a complex load on the whole body.

An activity that suits everyone

An exercise on horizontal bars is universal, they can take up everything regardless of age, gender or weight ... A horizontal bar is a tool that will help you maintain health and strengthen your body. For a person who wants to start training, only physical fitness plays a role.

If we we are talking about ordinary exercises on the horizontal bar, and not about preparation for competitions, then only the initial physical form of a person matters. A girl, even overweight, who played some kind of sport before joining the workout, has a good muscle frame - it will most likely be easier for her than a thin girl who has never trained before.

What is important to consider before training?

Workout (training on horizontal bars) gives the fastest result compared to other training methods. It is enough to increase the load each time and do more complex elements.

Exercises on horizontal bars is a power load. In order for a woman to look harmonious, every year she needs to increase the number of power loads. If a woman wants to look young, fit and beautiful, she must havepowerful muscle framework. Few people know about this, but it's true. Now I'm not talking about bodybuilding, but about classes at the amateur level, about ordinary physical education. It is not necessary to participate in competitions, it is enough just to devote time to strength training several times a week.

When doing a workout, it is not at all necessary to additionally pump individual muscle groups - the press, buttocks and others. On the contrary, in your free time it is advisable to do something that will be aimed at relaxing the muscles after training - stretching, yoga, Pilates. Do not forget about the hitch. This is an essential part of training to avoid injury and improve your performance consistently.

Warming up and stretching: important elements

It's important to separate the two. Warm-up is aimed at increasing the mobility of the joints before training and serves to warm up the muscles and avoid injury.

Stretching is a static and rather painful exercise, where you need to hold a certain position for at least 30 seconds, or preferably up to two- three minutes. It is aimed at relaxing the muscles without the help of various devices and specialists.

Important: stretching should be the final part of the workout, after which it is advisable to rest. It is permissible to stretch excessively tense parts of the body right during training, doing this between sets - in this case, you should hold the position for 10-30 seconds.

Where to start?

Any start the case will be difficult, so you do not need to require yourself to perform the exercises in their ideal form. As a rule, girls have rather weak arms, and most of the exercises in the workout are aimed precisely at strengthening them.

If you can't do the exercise right away, you can start with leading to it, gradually moving on to more complex versions - in this way muscles will begin to understand what is required of them.

Instead of regular pull-ups, you can do something simpler, like Australian ones. This exercise is universal: an overweight person, someone who has just recovered from an injury, and someone who has never played sports before can handle it.

Watch the video on the official Street Workout YouTube channel

Monthly Beginner Workout Plan:

To get all the exercises done correctly, check out YouTube video tutorials or seek professional advice.

First week

1. Warm up

2. Basic exercises

a) Australian pull-ups with interception (narrow-normal-wide)
- if it is hard with interception - you can do the usual
- 2 approaches to the maximum;

b) push-ups and squats
- first do push-ups with the back from the bench, then squats
- 2 sets of 10 times.

3. Additional exercises

a) opush-ups from the floor with a turn (from knees or feet) (T push-ups)
- 2 approaches to the maximum;

b) lifting the body to the horizontal bar (legs bent)
-2 approaches to the maximum;

c) a plank with a raised leg (on the elbows)
-2 approaches (one for each leg) to the maximum;

d) a chair against the wall
- 2 approaches to the maximum (time);

e) lifts on socks
- 2 sets of 20 times at least.

4. Stretching

a) hands
b) shoulders c) shoulder blades d) chest e) back f) buttocks f) hips
g) legs and feet.

Second week

1. Warm-up

2. Basic exercises


a) push-ups with clapping hands in pairs
- for whom it is difficult - emphasis on the knees
- in the absence of a pair - clap ourselves on the elbow
- 3 sets 10 times;

b) pulling up the knees on the bar on the uneven bars
- with direct or reverse grip
- 3 approaches to the maximum

3. Additional exercises

a) Australian pull-ups, circular
- with direct or reverse grip
- 2 sets (one on each side - clockwise and counterclockwise) to the maximum;

b) walking with a goose step
- the one who is squatting, holds the legs of the one who walks on his shoulders
- 1 time go around the platform and hold the bar for 1 min;

c) lifting the body to the horizontal bar (legs bent)
- 3 approaches to the maximum;

d) side bar on straight arms
- 2 approaches (one for each arm) to the maximum;

f) pistol (squats on one leg)
- with the hand resting on any vertical / horizontal surface
- 2 sets (one for each leg) 5 times;

e) chair at the wall
- 2 sets of maximum (time);

g) lifts on toes
- 2 sets of 20 times minimum;

h) push-ups with a jump
- emphasis - push-ups - knees to the chest - jump of the hand over the head - emphasis - push-ups -…
- 2 sets of 10 times.

4. Stretching

Third week

1. Warm-up

2. Basic exercises


a) push-ups with a step crosswise
- after push-ups, the leg is placed on the floor in the opposite direction (right to left and vice versa), each time in the opposite direction
- for whom it is difficult - does not push up, but holds the bar and takes steps
- 3 sets of 10 times.

3. Additional exercises

a) push-ups with a raised leg
- 2 sets (one on each side - clockwise and counterclockwise) 10 times;

b) Australian pull-ups with a wide grip
- 3 approaches to the maximum;

c) raising straight legs to the horizontal bar
- for whom it is difficult - raising the legs to the corner
- 3 approaches to the maximum;

d) a plank with steps crosswise
- the leg is placed on the floor in the opposite direction (right to left and vice versa), the steps are performed at a comfortable pace
- 3 sets to the maximum;

e) squats with lunges forward and backward
- 2 approaches (one for each leg) 10 times (1 time = forward and backward);

f) chair against the wall leg to leg
- one supporting leg
- 2 sets (one for each leg) to the maximum;

ё) liftson socks on one leg
- the second leg is bent
- 2 approaches (one for each leg) at least 20 times;

g) burpee
- emphasis - push-ups - knees to the chest - jump of the hand over the head - emphasis - push-ups -…
- 2 sets of 10 times.

4. Stretching

Fourth week

1. Warm-up

2. Basic exercises


a) pull-ups on the horizontal bar
- for whom it is difficult - do with rubber loops or with a partner: the feet of the bent legs in the partner's hands, when lifting the body, the legs straighten, pushing off the hands of the one who holds
- 2 approaches to the maximum;

b) dips (with or without an elastic band)
- 2 approaches to the maximum.

3. Additional exercises

a) push-ups pyramid 7-1
- 7 push-ups - plank 10 sec - 6 push-ups - plank 10 sec - 5 push-ups, etc.
- who has a hard time - emphasis on knees
- for whom it is very difficult - hold the bar all the time while others make the pyramid
- 2 sets 7-1;

b) raising the legs to the body with twisting on the horizontal bar
- alternate lifting bent legs to the right and left of the body
- 3 approaches to the maximum;

c) side plank with a raised leg
- 2 approaches (one on each side) to the maximum;

c) lifting legs with twisting on a horizontal bar
-alternate lifting of bent legs to the right and left of the body
-3 approaches to the maximum;

d) running in place in the bar
- 2 approaches to the maximum;

e) wall on toes
- 2 approaches to the maximum (time);

f) push-ups with a jump
- emphasis - push-ups - knees to the chest - jump of the hand over the head - emphasis - push-ups -…
- 2 sets of 10 times.

4. Stretching

Authors of the program for beginners Natalie Pashkof (https://vk.com/natali.pashkof) and Anton Kuchumov, WorkOut project: fitness of city streets (workout.su).

5 BEST EXERCISES FOR THE PULL UP BAR

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