For a person to be healthy, absolutely all of his organs, each of which has its own special purpose, must work harmoniously and fully. The spine is no exception. This, as you know, is the support of the human body, supporting the blood supply to the spinal cord, which in turn helps to operate all life processes occurring in the body. There is an opinion that approximately 90% of all diseases arise due to the unsatisfactory condition of the spine.
Description of the exercise
Pull-ups exist both as a separate exercise, which many people like to do on the horizontal bar at home, and it is often included in the training complex of experienced athletes.
What muscles work
When performing this exercise on the horizontal bar, the pectoral muscles, biceps, shoulder muscles, latissimus dorsi and forearm muscles are involved.
Exercising helps get rid of protruding belly and helps develop sculpted six-pack abs. It is worth considering that ordinary exercises will not achieve the desired result, and before performing training you need to familiarize yourself with the different types of grip.
Types
Pull-ups are divided into the following types:
- Classic. The athlete’s palms should clasp the bar from above, with their hands slightly wider than shoulder width. Raising the body in this way will not be difficult and therefore this training exercise can be performed even by a beginner in the pull-up system.
- Neutral. In order to perform a body lift, the athlete will need special bars, which will have to be located at a distance of 30-40 centimeters from each other. This type of pull-up also has another name - parallel. Performing this technique will allow you to work out the latissimus dorsi muscles, and especially their lower sections. The lifting of the body must be done to failure.
- Reverse. Before starting this technique, the athlete will need to turn his palms towards the body before grasping the bar. This will allow you to grab the crossbar from below. The distance of the hands is slightly less than the width of the athlete’s shoulders. The use of this type of pull-up will help to work out the muscle groups that are located in the chest area.
Story
From an evolutionary point of view, this exercise is a functional phenotypic expression of a person's genotype. Evolutionarily born in the scope of a large number of ancestors. Therefore, we can only carefully note that this exercise appeared when there were no crossbars.
It is known that even in ancient Greece, pull-ups were part of the basic set of exercises. Even then, people realized that this exercise perfectly strengthens the muscle corset. Who would have thought that such a simple and at the same time complex exercise would make a modern person really strain himself while performing it.
This exercise was included in the GTO complex at the very beginning of its development, namely in 1931, since it reflects one of the athletic fundamentals (faster, higher, stronger).
Records
The world record for doing 612 pull-ups was set by 70-year-old Lee Shin-Yong from South Korea on December 29, 1994. It took him 2 hours 40 minutes.[1]
The largest number of pull-ups in a minute - 68 - was performed by American Adam Sandel Michael from Boston, Massachusetts, USA, December 8, 2022.[2]
The greatest number of pull-ups in one hour - 993 - was performed by Briton Stephen Hyland on November 16, 2011[3]
The most number of pull-ups in an hour among women - 725 - was performed by Australian Eva Clarke in 2016.[4][5]
The largest number of pull-ups in 6 hours - 3515 - was done by American Andrew Shapiro on May 14, 2016 in Great Falls, Virginia.[6]
The largest number of pull-ups in 12 hours - 5742 - were also performed by Andrew Shapiro.[7]
The most number of pull-ups in 12 hours among women - 2740 - was done by Eve Clark in 2016.[4][5]
The most number of pull-ups in 24 hours—7,306—also performed by Andrew Shapiro.[8]
The highest number of pull-ups in 24 hours among women—3,737—was performed by Eve Clark[9] in 2016.[4][5]
Age standards
Pull-ups on a high bar are performed from the following position:
- Hanging with an overhand grip.
- Place your hands shoulder-width apart.
- The athlete's torso and arms are straight.
- Do not touch the floor with your feet.
- Bring your feet together.
According to the GTO standard for pull-ups on the horizontal bar, an athlete must perform the technique in such a way that his chin crosses the top line of the bar. After performing this action, he will need to lower himself into a hanging position and lock in the starting position for a short time, and then continue performing the exercise.
Pull-ups on the horizontal bar according to the standard are presented in the table by age.
How to apply
To get a rank in street workout, write down each stage of completing all tasks on an electronic medium. After all the elements have been recorded, edit them in any, even the simplest video editor.
The quality of the recording for passing the standards is not the main thing. The main thing is that there is enough light on the site, the expert must see the details of the complexes being performed. Don't go overboard with the zoom. The participant must be photographed at full height.
Next, post the recording on the official website. Here, experienced experts will evaluate the implementation of the complex, and if everything is done correctly, the video will be placed in the rating table, and you will receive a rank.
There are no time restrictions to receive a shock; there is no need to perform the complex at the same time. Nobody is rushing anyone, complete the complex for several days, and then mount them into a single file. If you do not have video editing skills, you can contact agencies or freelance exchanges.
After viewing the video submitted by the athlete, the judges make their decision. The luminaries of street gymnastics evaluate the correctness of all exercises and elements. The names of the best are entered into a single list of dischargers. This information is publicly available. Entry into the register confirms the fact that certain standards have been passed.
Description of an effective program
Pull-ups on the horizontal bar in the form of such a program are worked out for at least 30 weeks in order to achieve more serious results in pull-ups. It is recommended to train every day, except weekends. Rest between sets should be no more than 3 minutes.
The exercise should be performed regularly and if you find that your strength has not yet been sufficiently restored, you should do the exercises that day in a softer mode, but continue to train. Classes can be stopped only in case of illness or injury.
pros
The advantages include:
- Increasing the number of repetitions per workout during subsequent sessions.
- The ability to achieve the required result in a short time with regular classes.
- Noticeable progression of repetitions in each approach.
- A reasonable number of approaches per workout.
- Reasonable distribution of rest time between approaches.
Minuses
The disadvantages include:
- Overwork due to daily training. The volume of the load will be too large, which will not allow the athlete’s muscles and nervous system to recover in time. Because of this, the athlete will overtrain. Following this type of training program is not for everyone.
- The pull-up circuit does not include exercises for synergistic muscles.
- There are no exercises in the pull-up circuit that counterbalance the impact of a large number of pull-ups on the muscular system.
How to determine your pull-up norm at 40 years old?
But I propose to approach this issue a little differently.
There is a certain basis of physical health that every man, and even woman, should have. It is needed in order to exist normally and perform everyday work, or in case of an emergency, to be able to get out of it without anyone’s help.
Even if you ignore the value of physical health for existence, stating: “Emergency situations in my life are excluded, because I work from home, and only go outside to the store,” the ability to do pull-ups will indicate satisfactory health of the body. As they say: “Movement is life.” The ability to perform a pull-up exercise indicates that the blood vessels, musculoskeletal system and muscles are not exhausted.
Unfortunately, most men, even at an earlier age, are not able to fulfill the GTO standard. Therefore, there is no need to talk about people over 40.
In my opinion, you shouldn’t focus on any standards and perform four or eight repetitions. Of course, performing pull-ups in this rep range at the age of 40 is quite a decent result, but is it worth stopping at these numbers? Definitely not! Who said you need to do eight push-ups? You need to constantly develop and you shouldn’t stop there, at least if you train with your own weight and there are no health restrictions.
Other program options
The given options for training programs on the horizontal bar will increase the growth and strength of the muscles of the athlete’s upper body.
50 pull-ups
When working with such a program, you must strictly follow all its rules. First of all, before you start training in earnest, you will need to complete a test. To do a hanging pull-up on a high bar, the athlete needs to hang on it and pull himself up as many times as possible, keeping count and taking into account only pure pull-ups.
How to execute the program correctly:
- If in the end the athlete was able to do 10 pull-ups, then he should start with a training cycle of 9-11 repetitions.
- The workout should be distributed over 3 times a week, which is necessary in order to give the muscles enough time to rest and recover.
- Rest between sets should be 2 to 3 minutes.
- Not all athletes will be able to do all the approaches, especially those of low training class. If this fails, then you need to take a break for 2 days and repeat the training again.
- After completing the full cycle, you should rest for 2 days and take the test again.
30 in 30 weeks
This training program lasts 30 weeks. The athlete can start with the maximum number of repetitions that he is already able to do:
Training in this program occurs as follows:
- Find the maximum number of repetitions.
- The most optimal is to exercise 3 to 4 times a week to give the muscles time to rest and recover.
- Each session should consist of 5 approaches.
- Rest between sets should be no more than 3 minutes.
- Pull-ups should be performed in a classic style.
For newbies
This pull-up training program is designed for people who have difficulty performing the exercise. Its main essence is negative pull-ups. Thus, the exercise should be performed slowly, but as many times as possible.
To perform the technique, a beginner will need:
- A stool on which you need to stand and take the top position on the crossbar.
- Bend your legs at the knees.
- In this position, slowly lower yourself down.
- Stay in the current position for a few seconds.
Hand positions can be: narrow grip, wide grip and shoulder-width grip.
25 pull-ups
Scheme of 25 pull-ups in 8 weeks. Training exercises should be completed for 6 days and leave 1 day out of the week for recuperation. Rest between sets should be 2 to 3 minutes.
You need to start the program from number 1 and gradually move on to the next workout. It is important to follow the exact number of approaches and repetitions.
Direct and reverse progression
Direct progression method
These exercises must be performed for 6 days, and 1 day out of the week should be left for rest and muscle recovery.
Reverse progression method
The exercise should be performed for 6 days and left for 1 day to rest and consolidate the results.
The presented tables of pull-ups on the horizontal bar are designed for the initial stage of physical training of athletes. With higher strength levels, you can increase the load already in week 2. In this case, the total number of pull-ups in 1 day should not exceed 100.
Lewis Armstrong course
The pull-up schedule is scheduled by day:
- Day 1: Do 5 sets of pull-ups until failure. Rest between sets should not exceed 1 minute 30 seconds.
- Day 2 - pyramid. The pyramid should start with 1 repetition, and each subsequent approach should add 1 set until the maximum is achieved. After this, you need to perform 1 more approach until failure. Rest between sets should not exceed 10 seconds.
- Day 3. You should perform 9 approaches, which will need to be divided into 3 types of pull-ups. The athlete will need to perform 3 approaches with a wide grip, 3 with a medium grip and the last 3 with a narrow grip. Rest after each approach should not be more than 60 seconds.
- Day 4. You should complete as many training sets as possible. After every 3 approaches you need to change your grip. Rest between sets should not exceed 1 minute.
- Day 5. On this day, you should do the workout that was the hardest of the week.
Criteria for evaluation
Videos from grades 1 to 3 can be rated by one expert. Materials applying for 4-7 categories are assessed by at least three experts. Each exercise is rated on a classic ten-point scale. Next, according to the average score based on the assessment of the entire complex, you will be assigned a discharger rating. To obtain the desired rank you need to score at least 75%.
If everything is done efficiently and the experts have no complaints, the applicant receives a category corresponding to the level of skill, and his data is entered into the general list of dischargers.
Anyone can get ranks in workout, but not everyone manages to do it the first time. Therefore, do not despair if you were not given it. Try your hand again after a while.
THESE ARTICLES WILL HELP YOU LOSE WEIGHT
Tips and tricks for training
When conducting training, you should consider the following tips and recommendations:
- When lifting your torso, you do not need to swing your body.
- When doing pull-ups, the athlete should observe proper breathing.
- You should balance your own diet and make sure that the food is high in calories and contains a large amount of minerals and vitamins. The body will also need carbohydrates.
- For better muscle development, you can combine pull-ups with push-ups on the bar.
- If you feel soreness in your muscles, you no longer need to exercise to avoid overtraining.
- Sleep should be 7 to 8 hours a day. It is also recommended to go to bed and get up at the same time.
Pull-ups on the horizontal bar.
In this article I will teach you how to do pull-ups on the horizontal bar (on the crossbar). Even those who cannot pull themselves up at all. And girls who dream of learning how to do pull-ups. If you do everything correctly, the result will not take long to arrive. For beginners, it will only take three months to learn how to do pull-ups.
Of course, the person who does pull-ups (does push-ups) should not be overweight. If you are overweight, then naturally you won’t be able to lift much with it. Therefore, first you need to lose excess weight.
During pull-ups, the biceps and latissimus dorsi muscles work. The grip (forearm muscles) is strengthened. It is a big mistake to think that when pulling up, the muscles of the shoulder (delta) are trained. Look for yourself: the deltas raise our arm up, and when pulling up, the arms go down. Simply, pulling up develops the latissimus muscles, which in turn expands the back. And at the same time, the deltas look larger.
How many push-ups can you do in 30 seconds?
Perm resident Denis Likhoded set a Russian record for the number of push-ups on his palms in 30 seconds. During this time he did 57 push-ups. His record was protected by the jury of the Russian Book of Records.
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