How to increase the number of pull-ups

Many guys are wondering how to increase the number of pulls on the crossbar. First of all, it is necessary to understand what factors affect the increase in the number of lifts on the horizontal bar. Someone thinks that the body's own weight is too much to blame . This is partly true, but reducing your weight, you can also significantly weaken the muscles. Therefore, the main work must be done in a different direction. It is necessary to strengthen the muscles. First you need to get pulled about 15 times.

The complex of exercises includes pulling on uneven bars and a low crossbar, pulling the upper block to the chest or waist, and negative approaches to the bar. The crossbar for pulling can be any, the main thing is that it is comfortable. Legs should not help hands in work. In the gym an excellent way to develop the right muscles will be working on the top block. The traction of the block to the chest or behind the head will help to strengthen the arms, the latissimus muscles of the back, and also create all the necessary conditions for the technical performance of the exercise. Do cravings need about three times a week. At least twice a week.

In this case, the training program should include other exercises. Increase the number of pull-ups possible, making negative approaches to the bar. To do this, you will need a bench or other stand, which will help to lock in position with bent hands. That is, the first phase is omitted, it is produced with the help of a bench. But the second phase, in which it is necessary to descend from the upper position, is performed in good faith. During the exercise, you can use the elements of statics, lingering at the top.

How to increase the number of pull-ups, if more than 15 times does not work? For this, two exercises should be used: the traction of the block to the chest and pulling up with the load. Training is divided into two parts. In the first part, you need to do the usual pull-ups to the maximum. The second part of the exercises is transferred to the other half of the day. In this part, you need to do the exercise by hanging weight to your belt. It can be, for example, a pancake from a bar. In the gym for this, there are belts and hooks. Those who are interested in how to increase the number of pull-ups, we must remember that the traction of the block to the chest is one of the most useful and effective exercises. Therefore, you can not give up such activities.

As for the number of repetitions, in all cases they should be maximal. During the exercise with the load, you need to do about five approaches to the bar. The number of repetitions should be within 8 - 10. As soon as it starts to get more, you need to add weight. When performing normal pull-ups, one trick can be used. It is necessary to make a break between the approaches to the horizontal bar not more than 30 seconds. At the same time in the amount you need to get a certain amount of pull-ups. For example, they can be from 30 to 50. At the very end of such activities you can feel the expansion of muscles. Such loads will quickly raise the number of pull-ups.

The latter method will help those who are looking for how to increase the number of pull-ups at home. To engage in this program, you only need to install a crossbar at home. If there is a need to apply burdens, then this problem can be easily solved. Even if there is no pancake from the bar at home, you can always find something that will replace the load. The bar itself can be made independently or bought. It is not too expensive, in contrast to a full-fledged Swedish wall, so almost everyone can afford such a pleasure. During classes, the main thing is to remember to warm up for ten minutes. The warm-up will prepare the muscles for the load. Thanks to it you can reach new results and avoid injuries.