פּול-אַפּס: ווי צו לערנען זיך קראַצן, עקסערסייזיז און עצות (פאָטאָס)

Pulling is one of the key exercises with the own weight, which is important to do to develop the muscles of the upper body. The ability to catch up is a good assessment of your fitness and strength training.

In this article we will consider the important question: how to learn to catch up with the zero on the bar men and women, and will examine the issues of technology perform pull-UPS and useful tips how to learn to catch up.

Why you need to learn a pull-up?

To learn how to catch up on the bar and everyone can, regardless of whether the successful experience of pull-UPS in the past. This exercise helps to simultaneously work all the muscles in the arms and torso: the chest muscles, back muscles, shoulders, biceps and triceps. At the same time to perform pull-UPS you will only need a horizontal bar, which is easy to install at home or on the Playground. Pulling is considered די מערסט עפעקטיוו exercise weight loss for muscle development of the arms and back.

The advantages of pull-UPS:

• Pullups on the bar develop muscles in your upper body and form a beautiful relief of the muscles of the arms, shoulders, chest and back.
• Regular pull-UPS help to strengthen the joints and ligaments.
• Pullups can be done at home or on the street, you only need a horizontal bar or beam.
• Pull-UPS strengthen the muscles of the corset and help to support the spine in a healthy and functional state.
• The ability to catch up on the bar is a good demonstration of your strength and endurance.
• If you learn to catch up on the bar, you will find it easier to learn such exercises as the handstand, and exercises on parallel bars and rings.

Many wonder how quickly you can learn to catch up from scratch? It all depends on your physical preparation and training experience. If you previously able to catch up, then your body will be much easier to “remember” the load than to learn a fresh skill from scratch. Usually enough for 3-5 weeks to start to catch up on the bar at least a few times. If you’ve never pulled before, to learn how quality this exercise can be for 6-9 weeks.

What can prevent pull-UPS:

• Excess weight and high body weight
• Poorly developed muscles of the upper body
• The lack of practice pull-UPS in the past
• Unfinished appliances
• Attempt performing pull-UPS without preparatory work
• Weak functional training
• Ignorance about bringing exercises to pull-UPS

In order to learn how to catch up from scratch, you have to prepare not only your major muscle groups, but also stabilization muscles, joints and ligaments. Even if you have enough power to run the traction rod for the back or lifting dumbbells with more weight, not the fact that you will be able to catch up. That is why it is not enough just to pump up the major muscle groups involved in pull-UPS (arms and the latissimus dorsi). איר וועט דאַרפֿן to fully prepare your body for pull-UPS with lead exercise – they will be discussed below.

Contraindications to perform pull-UPS:

• סקאָליאָסיס
• Herniated discs
• אָסטעאָטהאָנדראָסיס
• Protrusion of the spine
• אָסטאָאַרטהריטיס

In some cases, regular pull-UPS or even just hanging on the bar helps to get rid of diseases of the spine. But if you שוין have back problems, that before to start to catch up, be sure to consult with your doctor. Exercises on the horizontal bar can exacerbate existing diseases of the spine.

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• Top 20 בעסטער מענטשן ס גומעשיך פֿאַר טויגיקייט
• שפּיץ 20 בעסטער וואָמען ס שיכלעך פֿאַר טויגיקייט

Types of pull-UPS

Pull-UPS come in several types depending on grip hands:

• Straight grip. In this case, the palms face in the opposite direction from you. This grip is considered the most preferable, when carrying the main load goes to latissimus dorsi muscle and shoulders.
• פאַרקערט קאַפּ. In this case the hand and wrist to look at you. This grip to catch up easier, since most of the load take the biceps, which help to pull the body to the bar.
• A mixed grip. In this case, one hand holding the bar straight grip and the other reverse grip. Such tightening can be performed once you have mastered the grip and both want to diversify the load to the muscles. Be sure to change hands to perform such pull-UPS.
• Neutral grip. In this case, the palms of the hands facing each other. Pullups with neutral grip give accented stress on the lower part of the broadest muscles.

The first time possible to catch up only reverse grip, if it is given to you easier. But gradually try to master pull-UPS and forward and reverse grip for the study of maximum muscle groups.

Depending on hand position pull UPS are:

• With narrow grip: max load you have on hand (the easiest option pull-UPS).
• With wide grip: maximum load on the latissimus dorsi (the most severe variant of pull-UPS). Do not combine with wide and reverse grip at the same time, it can damage the cords.
• With a classic grip (shoulder width): the load is distributed proportionally, so it is the most preferred pull-UPS.

Different types of grip and placement of the hands allow you to work all muscle groups of the upper body, using in fact the same exercise with own body weight – pulling. Learning to catch up, you can improve your body even without the use of free weights and machines. You can complicate this exercise: simply pull in one hand or use wheel weights (backpack strap).

How to catch up on the bar

Before proceeding to a detailed scheme, how to learn to catch up with zero men and women, let’s focus on proper technique pull-UPS.

So, for the classic pull-UPS, set the hands on the bar shoulder width or slightly wider than shoulders. The blades are brought together, the body is completely straight, the belly is tucked up, shoulders are down, neck is not pressed into the shoulders, fingers firmly cover a shot. On the inhale, slowly pull your body up, chin must be above the crossbar. Hold for fractions of seconds and on the exhale lower your body to the starting position.

Pulling up is slow on every stage of the movement: on the climb and on the descent. You should feel maximum tension of muscles of arms and back, do not make unnecessary movements, trying to simplify my problem. In terms of effectiveness for muscle better to perform one technical tightening than five netenrich. You can try to catch up with any kind of grip, to start, choose the easiest option for you.

Be sure to follow the correct breathing during pull-UPS, otherwise your muscles will not receive enough oxygen, and therefore their strength and endurance will decrease. Deeply inhale with your nose on the force (by lifting the torso to the bar) and out through your mouth for relaxation (with relaxation of the hands and lowering the body).

What not to do while performing pull-UPS:

• Rock and isviati body
• To make the jerks and sudden movements
• To bend the lower back to bend or arch the back
• האַלטן דיין אָטעם
• Push his head and straining the neck

Step-by-step instructions on how to learn to catch up from zero

In order to learn how to catch up from scratch, you need to perform several lead exercises that will prepare your body for the load. By regularly practicing these exercises, you will be able to master pull-UPS on the bar, אפילו if they had not performed before, and אפילו if you don’t believe in themselves. These exercises are suitable for both men and women, the degree of load is regulated independently. Lead exercises will help you strengthen not only muscles but also ligaments and joints.

דאַנקען פֿאַר די גיפס יאָוטובע קאַנאַל:OfficialBarstarzz, Abnormal_Beings, Colin DeWaay, Xenios Charalambous, Matt Cama 2.

1. Exercises with extra weight for the muscles

Exercises with additional weight will help you to strengthen the latissimus dorsi and biceps, which are involved in pull-UPS. Instead of a barbell you can use dumbbells. Perform each exercise in 3-4 approach for 8-10 reps. Between sets rest 30-60 seconds. Choose a weight such that the last exercise in the approach was performed at maximum effort.

Thrust rod in the slope:

Thrust dumbbells in the slope:

Vertical thrust block:

Horizontal thrust block to the waist:

If you do not have access to exercise equipment and free weights, then to prepare for the pull-UPS can immediately begin to exercise on the horizontal bar, which are presented below.

2. Australian pullups

Australian pull-up is a perfect exercise that will help you learn how to catch up with zero. To run it you will need a low horizontal bar, approximately waist level (in the hall you can use the neck in the simulator Smith). Please note that during the Australian pull-UPS your body should remain straight from heels to shoulders. You can not bend down and bend up, the whole body is hard and fit.

The most important advantage Australian pullups that it will be feasible to absolutely everyone, because its complexity is determined by the angle of inclination. What vertical is your body, the easier the exercise. Conversely, horizontalne is the body, so it will be more difficult to perform Australian pull-up. Also, the load depends on the height of the crossbar – the lower it is, the harder it is to catch up.

When you perform Australian pull-UPS it is recommended to change the grip: wide grip, grip at shoulder width, narrow grip. This will allow you to effectively work all muscle groups from different angles and to adapt to the pull-UPS. You can perform 15-20 reps with different types of grips.

3. Pull on loops

If you have no bar to perform Australian pull-UPS, or you want more get ready for the classic pull-UPS on the bar, you can catch up on the hinges. In the gym usually there are such devices, but at home there is a good alternative to the טרקס. This is a very popular simulator for training weight loss and development of all muscle groups. Using the TRX you can learn the pull-UPS even faster.

TRX: what is this + exercises + where to buy

4. Pullups with your legs

Another lead exercise is pulling up on a low bar with a support on the floor. To practice this exercise does not necessarily have a low crossbar, can be put under a common horizontal bar box or chair and fully supported by his feet. It is much easier than regular pullups, but as training the muscles is ideal.

5. Pullups with a chair

A slightly more complicated variant of the previous exercise is the pull – up drawing on chair with one foot. The first time you can fully rely on one leg on a chair, but gradually, try to keep your weight muscles of the arms and back, less leaning on a chair.

6. Vis on the bar

Another simple but very effective exercise that will help you learn how to catch up with zero, is vis on the bar. If you can’t hang onto the bar at least 2-3 minutes, you will be hard to catch up. Vis on the bar useful for strengthening wrists, the development of the back muscles and spine straightening. Also this exercise will help the ligaments to get used to the weight of your body.

Please note that when hanging on the bar the shoulders should be lowered, the neck is extended and not tucked against her shoulder. The body must remain free, the spine is elongated, the belly fit. You can perform the exercise in a number of approaches 1-2 minutes.

7. ציען-אַפּס מיט גומע לופּס

If you calmly hang on the bar for several minutes, then you can proceed to the next step – pulling rubber loops (the expander). One end of the rubber strap is attached to the crossbar and the other leg locks. The expander will take care of your weight and tighten the body up. Rubber loops can be purchased on Aliexpress, the details with reference to the item in the second part of the article. By the way, this kind of expander is suitable not only for pull-UPS, but for many strength exercises.

8. Pull-UPS with a jump

Another lead exercise that will help you learn how to catch up with zero, is pulling up with a jump. If you have never tightened, it may not happen, so better start practicing the above presented exercises. If the strength of your muscles allows you to perform chin-UPS with a jump, then this exercise will optimally prepare you for the usual pulling.

Its essence is this: you jump as high up as possible to the bar, hold yourself a few seconds and slowly go down. It can be said one of the options negative pull-UPS.

9. Negative pull-UPS

Every exercise has two phases: positive (when there is muscle tension) and negative (when there is muscle relaxation). If you are not yet able to withstand both phases of the pull (i.e. pull-up and down), do only the second phase of the exercise, or so-called negative chin-UPS.

For negative pull-UPS you need to stay in the position with bent arms over the bar (as if you already tightened) using a chair or using a partner. Your task is to stay upstairs as long as possible and then very slowly descend, the maximum straining muscles of the arms and back. Negative chin-UPS are another great exercise that will help you learn how to catch up with zero.

The number of repetitions in the last three exercises depends on your ability. The first time, you’ll probably only do 3-5 reps in 2 sets. But with each lesson, you need to increase the results. Aim for these numbers: 10-15 reps, 3-4 approach. Between sets rest 2-3 minutes.

The scheme of lessons on the pull-UPS for beginners

Offer scheme how to learn to catch up with zero for men and women. The scheme is universal and suitable for all beginners, but you can adapt it to their capabilities, slightly extending or shortening the plan. Practice 2-3 times a week. Prior to performing pull-UPS sure to warm up and in the end do stretching back muscles, hands, chest:

• Ready to warm-up before exercise
• Finished stretching after a workout

Ideally, start training with exercises for the back (thrust rod, vertical thrust), but if this is not possible, can train only on the bar. If your goal is to learn a pull-up from scratch in a short time, you can do 5 times a week. But no more, otherwise the muscles will not have time to recover and progress will not.

The following plan is for beginners. If you are already a fairly experienced student then start with 3-4 weeks. The chart shows only the approximate number of repetitions, it is always better to focus on your physical abilities. Be sure to track how many reps and approaches have you done to follow your progress. Rest between sets you can do 2-3 minutes, or to dilute the pullups and other exercises.

ערשטער וואָך:

• Pullups with your legs: 5-8 reps, 3-4 approach

צווייטע וואָך:

• Pullups with your legs: 10-15 reps, 3-4 approach
• Vis on the bar: 30-60 seconds in 2 sets

דריטע וואָך:

• Australian pull-UPS: 5-8 reps, 3-4 approach
• Vis on the bar: 45-90 seconds in 3 sets

פערט וואָך:

• Australian pull-UPS: 10-15 reps, 3-4 approach
• Vis on the bar: 90-120 seconds in 3 sets

פינפט וואָך:

• Pulling up a chair (leaning with one leg): 3-5 reps 2-3 sets
• Australian pull-UPS: 10-15 reps, 3-4 approach
• Vis on the bar: 90-120 seconds in 3 sets

Sixth week:

• Pulling rubber loops: 3-5 reps 2-3 sets
• Pulling up a chair (leaning with one leg): 5-7 reps 2-3 sets

Seventh week:

• Pulling rubber loops: 5-7 reps 2-3 sets
• Pulling up a chair (leaning with one leg): 5-7 reps 2-3 sets

Eighth week:

• Negative pullups: 3-5 reps 2-3 sets
• Pulling rubber loops: 7-10 repetitions in 2-3 sets

Ninth week

• Pulling up with a jump: 3-5 reps 2-3 sets
• Pulling rubber loops: 7-10 repetitions in 2-3 sets

Tenth week

• The classic chin-UPS: 2-3 repetitions 2-3 sets
• Pulling up with a jump: 3-5 reps 2-3 sets

You can speed up the training plan, if you have more progressive results than specified in the scheme. Or conversely, reduce the rate of increase of the number of repetitions, if you didn’t manage to achieve the desired result. Don’t worry, sooner or later you will be able to reach the goal!

Tips for pull-UPS on the bar

1. Do not jerks and sudden movements during pull-UPS. Exercises should be performed only by the force of the muscles, do not simplify the task for themselves by swaying and inertia.
2. Don’t force classes on the bar, especially if you are trying to learn to catch up with zero. Hasty rapid movements and excessive loads can damage the joints and ligaments. Always strive to improve the quality of exercise, not to increase the number.
3. Less than your initial weight, the easier it is to learn a pull-up from scratch. So the work on the pull-UPS must go hand in hand with the process of getting rid of excess fat.
4. During the exercise do not hold your breath, otherwise it will lead to quick fatigue.
5. What would lead an exercise on the horizontal bar or the bar you do, try to gradually increase the number of repetitions and approaches. For example, if at first you can only perform 3-4 Australian pullups, then gradually increase their number to 15-20 reps and complicate the angle.
6. In order to progress in the quantity and quality of pull-UPS, you should do not only supply exercise but also to train the entire body in its entirety. Work with dumbbells, barbells, fitness machines and do push-UPS for best results. The pushup is a great exercise weight loss that will help you to prepare your body for pull-UPS.
7. If you glide your hands on the bar, use of sports gloves. They will help avoid slipping of hands from the railing.
8. If you can’t pull more than 1-2 times, then try to catch up in several approaches, making a sufficient break between sets (you can even catch up 1-2 times between other exercises).
9. A popular way of increasing the number of pull-UPS is the method of the pyramid. For example, if you can catch up a maximum of 3 times, then practice according to this scheme: 1 repetition – 2 repetition – 3 repetition 2 repetition 1 repetition. That is, you get five approaches. Between sets you can enjoy your own.
10. Never miss a workout and a setback before training on the bar. Before you perform pull-UPS you need to warm up, run or jump for 5-10 minutes. After a workout, static stretching need. Here are some examples of exercises for stretching the back after pull-UPS:

Where to buy bar

The horizontal bar can be purchased at a sports store or order on Aliexpress. We offer you a selection of pull-up bars on Aliexpress that you can install at home. We tried to select a product with high average rating and positive feedback. But before buying be sure to read the reviews from buyers.

Read more about horizontal bar

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Where to buy rubber loops

If you want to master pull-UPS, then we recommend that you purchase a rubber loop. With this useful inventory you will be able to learn to catch up from scratch much faster. Rubber loops are equally suited for women and for men. In addition, this type of expander is useful for performing strength exercises. You can buy hinges at a sports store, and can order them on Aliexpress.

The cost of the rubber loops is from 400 to 1800 rubles depending on resistance level. The more resistance, the easier it will be to catch up.

1. Loop JBryant

2. Loop Crazy Foxs

3. Loop Kylin Sport

How to learn to catch up from scratch: helpful videos

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