How to learn how to do a lot of pull-ups? Coach answers

How to learn how to do a lot of pull-ups? Coach answers

Sometimes progress on this exercise stops. There are several reasons for this.

fitness trainer

Why do not get a lot of pull-ups? How to improve the result in the number of pull-ups?

A muscular back is good health, beautiful posture and confidence. Pull-ups are considered one of the coolest and most effective exercises that help develop the body. Everyone has a period when the number of pull-ups stops growing, which means that the growth of strength and muscles of the upper body stops.

How to do classic pull-ups correctly?

Technique

• Grab the bar with hands shoulder-width apart.
• Before pulling up, slightly tense the shoulder blades and lower them down. Push your chest forward.
• As you exhale, pull the upper part of the chest to the bar with a powerful movement.
• Make the movement by pulling back the elbows, bring the shoulder blades together.
• On the inhale smoothly descend to the starting position.

Chips that will increase the number of pull-ups

The principle of “rest-pause”. The idea is to break a large number of repetitions into several sessions with a short rest. For example, you do seven pull-ups, but you want 15. Divide the 15 reps into five sets of three reps each. After performing the first approach, jump off the bar for a 45-second rest. Next, do the second approach. On your next workout, reduce the rest between sessions by five seconds. Do this until the rest between approaches reaches 10-15 seconds.

Use an espandex. Include expanders of different resistance strengths in your workout. Start pull-ups with an elastic band that easily pushes you up, after a week use a thinner expander.

Pull-ups with weights. Include an additional weight in your workout to develop strength. Take a small weight with which you can do 4-6 repetitions. After two weeks, do the same number of repetitions, and increase the weight of the projectile slightly.

Use other exercises. In order to progress in the number of pull-ups, train your back with different exercises. Work with dumbbells, barbells, and weight machines.

Exercises that will help you do more pull-ups

Upper block pull with middle grip

Technique

• Sit in the exercise machine. Grab the handle with a medium grip.
• On exhalation pull it to the chest.
• Bring the shoulder blades together, elbows along the torso.
• Hold for a second at the lowest point.
• As you inhale, smoothly straighten your arms to the starting position.

Do four approaches of 15 times. Rest between approaches – two minutes.

Pulling the bar to the waist

Technique

• Stand, holding the barbell in your hands. Keep your elbows slightly pressed to the torso. In the lower back – a natural bend, the back is straight. Legs slightly bent at the knees, pelvis pulled back.
• Tilt the body forward and horizontally to the floor.
• Pull the bar to the waist, taking the elbows behind the back. Bring the shoulder blades together and hold the projectile at the top for a second.
• Slowly lower the barbell without changing the position of the back.

Do four approaches of 15 times. Rest between approaches – two minutes.

Use several types of workouts and increase the rest between them. Add exercises to develop arm strength and grip. A variety of exercises will be fun and will not make you bored.