- Read more about the benefits of exercise
- What to consider when working out on the horizontal bar
- Programs for beginners
Exercises on the horizontal bar and parallel bars help maintain good physical shape, create beautiful relief, develop strength, coordination of movements, and endurance. But in order to see results, it is important to follow the correct technique, exercise regularly and adhere to a well-designed training program. It is to the analysis of the last point that we decided to devote this article.
What is a pull-up pattern?
To learn how to do pull-ups, you can join a fitness room or separately purchase a horizontal bar that will allow you to train at home - it can be mounted on the wall. The pull-up scheme for weight loss is suitable not only for guys, but also for girls. It means a well-planned program that will allow you to gradually achieve a certain goal over a specific period of time. Using this complex, you can lose weight and increase muscle mass.
The benefits of pull-ups on the horizontal bar
Training on the horizontal bar with the correct technique will increase your strength and get in shape. To achieve the desired effect, i.e. To lose the required amount of kilograms, you will also have to maintain an optimal diet so that the required amount of nutrients enters the body. Exercises in the form of different variations will strengthen the back muscles and benefit the spine, because with their help you can improve your posture. Muscles that benefit from using a horizontal bar:
- latissimus dorsi muscles;
- biceps brachii muscles;
- shoulder;
- brachioradial;
- small and large round;
- deltoid;
- infraspinatus;
- large diamond-shaped;
- muscles that lift the scapulae;
- toothed;
- trapezoidal;
- small pectorals;
- long heads of triceps.
How to end your workout
If you have time left, you can do a short cool-down by stretching for six minutes. It will help relax tense muscles and restore breathing.
Take the position and hold it for 30 seconds. Don't try to push your range of motion, breathe deeply and calmly.
Bend forward to stretch the hamstrings
Photo: Yulia Obolenskaya
Take a step forward, straighten your back and tilt your body until it is parallel with the floor. Feel the stretch in the back of your front leg.
You can straighten your knee or leave it bent. In the first version, more stretching is felt in the upper thigh, in the second - in the lower.
Standing hip flexor stretch
Photo: Yulia Obolenskaya
Bend your knee, grab your foot with your hand and pull your heel towards your buttock. Tilt your pelvis back to increase the stretch.
Elevated Pigeon Pose
Photo: Yulia Obolenskaya
Bend your knee and place one shin on a low horizontal bar or bench. Try to keep your hips level and don't slouch your back. If you don’t feel much tension, you can slightly tilt your body forward.
Chest and Shoulder Stretch Against a Wall
Photo: Alexander Starostin
Place your hand on the support, lower your shoulder and turn in the opposite direction.
Side stretch next to the rack
Photo: Alexander Starostin
Stand sideways to the horizontal bar or wall bars, raise your arm above your head and grab the support. Holding onto the counter, move your pelvis to the side, stretching your side.
How to learn to do pull-ups
Before you learn how to do pull-ups, take into account that you need to exercise regularly, otherwise you won’t be able to train the desired muscle group and lose weight! A beginner will need to use auxiliary equipment in the form of a chair or a small ladder. The essence of the method is that a beginner needs to secure himself on the crossbar, as if he had already pulled himself up, and then slowly lower himself down. To begin with, you need to do at least 5-7 such repetitions. The next two approaches need to be reduced by 1 and 2 times.
Another way involves the help of a partner. To begin, hang on the crossbar/horizontal bar, after which your partner should help you with the exercise. The main difference between such negative repetitions and ordinary ones is that you go down on your own, and go up only with the help of a partner. Many beginners make the huge mistake of completely relying on the strength of their assistant.
What do classes contribute to?
Exercising on horizontal bars will help not just specific muscles, but the whole body. When you pull yourself up, all muscle groups are involved in the work: large (arms, back, chest) and small stabilizer muscles.
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Natalie Pashkof: “If you want to engage stabilizer muscles, you should work more with static variations of exercises. If the goal is to develop coordination, then you need to pay more attention to dynamics. Even if you do classic workout, that is, do regular pull-ups, push-ups, floor push-ups, squats, then still each combination of these exercises gives a complex load on the entire body.”
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Pull-up program
Any pull-up scheme for weight loss assumes that the athlete will strictly adhere to the chosen method. In general, exercise will help improve your health and increase your stamina. With incorrect technique and excessive loads, you can harm yourself. If you can do at least 3 pull-ups, then opt for classic patterns that are great for beginners. They allow you to achieve a gradual increase in the number of repetitions up to 10-15 or more times!
Exercises on the bar with a direct grip - in this case, the muscles of the long head of the biceps, forearm and back will receive greater load. Exercising with a narrow grip puts a lot of stress on the serratus muscles. To strengthen the short head of the biceps and lats, choose a medium reverse grip. The last option is recommended for beginner athletes.
25 reps
If you have set yourself a goal of achieving 25 reps at a time, then a great way to achieve it is with a ladder. The essence of this sports technique is that the athlete needs to increase the number of repetitions by one with each approach. After reaching the maximum, you need to start reducing each approach by one repetition to the number from which you started. You should do 5 approaches (steps) up and 4 down. It is recommended to train every other day.
50 times in 7 weeks
The pull-up scheme for losing weight and building muscle mass is only suitable for people with great willpower who will not quit training halfway. The schedule of pull-ups on the horizontal bar with this scheme is intense. Before each workout, be sure to do a warm-up in the form of bending and turning, bending the body, circular movements of the hips, etc. Try to do pull-ups, if you have done 6-8 repetitions, then use a technique that includes 5 approaches, with a rest period of at least 120 seconds between them:
| Day | Quantity | ||||
| 1 | 2 | 3 | 2 | 2 | 3 |
| 2 | 2 | 3 | 2 | 2 | 4 |
| 3 | 3 | 4 | 2 | 2 | 4 |
| 4 | 3 | 4 | 3 | 3 | 4 |
| 5 | 3 | 5 | 3 | 3 | 5 |
| 6 | 4 | 5 | 4 | 4 | 6 |
Once you finish your cycle, be sure to rest for at least 2 days! After resting, take the test again, which will show you which cycle to choose. This gradual approach will help you achieve incredible success after just 2-3 weeks! If you can already perform 12-15 repetitions at a time, then use the cycle:
| Day | Quantity | ||||
| 1 | 6 | 8 | 6 | 6 | 8 |
| 2 | 6 | 9 | 6 | 6 | 9 |
| 3 | 7 | 10 | 6 | 6 | 9 |
| 4 | 7 | 10 | 7 | 7 | 10 |
| 5 | 8 | 11 | 8 | 8 | 10 |
| 6 | 9 | 11 | 9 | 9 | 11 |
Be sure to eat well, otherwise the pull-up regimen for weight loss will greatly exhaust you, which will negatively affect your health. Eat at least 5 times a day. Move to the last cycle only when you can do more than 40 pull-ups. After finishing it, you will have a wonderful form that will help you do 50 pull-ups.
30 week plan
If you want to not only lose excess fat, but also develop various muscle groups in your body, then you will need a 30-week pull-up chart. It is a general tonic - with its help you can increase strength and increase endurance. Exercises according to this scheme are great for beginners, because... it aims to gradually increase the number of repetitions per approach. If necessary, it can be overcome in much less time. 30 week program:
| A week | First approach | Second approach | Third approach | Fourth approach | Fifth approach |
| 1 | 6 | 5 | 5 | 4 | 3 |
| 2 | 7 | 6 | 5 | 4 | 4 |
| 3 | 8 | 6 | 5 | 5 | 4 |
| 4 | 8 | 7 | 5 | 5 | 5 |
| 5 | 9 | 7 | 6 | 5 | 5 |
| 6 | 10 | 7 | 6 | 6 | 5 |
| 7 | 10 | 8 | 6 | 6 | 6 |
| 8 | 11 | 8 | 7 | 6 | 6 |
| 9 | 12 | 8 | 7 | 7 | 6 |
| 10 | 12 | 9 | 7 | 7 | 7 |
| 11 | 13 | 9 | 8 | 7 | 7 |
| 12 | 14 | 9 | 8 | 8 | 7 |
| 13 | 14 | 10 | 8 | 8 | 8 |
| 14 | 15 | 10 | 9 | 8 | 8 |
| 15 | 16 | 10 | 9 | 9 | 8 |
| 16 | 16 | 11 | 9 | 9 | 9 |
| 17 | 17 | 11 | 10 | 9 | 9 |
| 18 | 18 | 11 | 10 | 10 | 9 |
| 19 | 18 | 12 | 10 | 10 | 10 |
| 20 | 19 | 12 | 11 | 10 | 10 |
| 21 | 20 | 12 | 11 | 11 | 10 |
| 22 | 20 | 13 | 11 | 11 | 11 |
| 23 | 21 | 13 | 12 | 11 | 11 |
| 24 | 22 | 13 | 12 | 12 | 11 |
| 25 | 22 | 14 | 12 | 12 | 12 |
| 26 | 23 | 14 | 13 | 12 | 12 |
| 27 | 24 | 14 | 13 | 13 | 12 |
| 28 | 24 | 15 | 13 | 13 | 13 |
| 29 | 25 | 15 | 14 | 13 | 13 |
| 30 | 26 | 15 | 14 | 14 | 13 |
Where to start training
Don't skip your warm-up, especially if you work out in the morning. It will take 5-10 minutes and will consist of three parts - the first two are shown in the video below.
- Joint gymnastics : tilts and turns of the head, rotation of the shoulders, elbows and wrists, triple forward bends, rotation of the hips, knees and feet. Perform 5-10 times in each direction.
- Dynamic stretching : bending and deep squatting with a body turn - 3 times, dog pose with a deep lunge forward - 3 times from each leg, side lunges touching the opposite foot - 10 times.
- Short cardio . This could be 20 Jumpig Jacks, 3 sets of 30 seconds of running in place, or 50-100 jumping ropes.
If your site is close to home, you can warm up right there. If you need to get there, do the first two warm-up points at home, and then run to the training place.
Run at a conversational pace—when you can move and still carry on a conversation without getting out of breath. And consider the distance. As a warm-up, you should not run more than 3 km, otherwise you will not have any energy left for the activity.
If the site is further away, you can ride a bike - it’s a great warm-up and gets you ready for a workout.
Video
If you don't know how to do pull-ups, don't despair! Thanks to a competent and thorough approach, perseverance and willpower, you can solve this problem. To learn the technique, it is advisable for you to carefully watch the videos below, which show their implementation as clearly as possible. By performing such exercises, you can quickly reduce body weight while increasing muscle mass. In general, doing pull-ups on the bar will help you get a really beautiful and attractive body contour.
How to increase the number of pull-ups
An activity that suits everyone
Exercises on horizontal bars are universal; everyone can do them, regardless of age, gender or weight. The 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 preparation plays a role.
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“If 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 an overweight one, who was involved in some kind of sport before coming to workout, has a good muscular frame - it will most likely be easier for her than for a skinny girl who has never trained before.”
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