How to increase the number of pull-ups?
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Pull-ups on the crossbar are one of the basic exercises for the development of the muscles of the back, chest and arms. If you want to increase the number of pull-ups on the bar, but do not know what means to achieve this, the recommendations given here will help you to perform up to 25 pull-ups in one approach.
How to increase the number of pull-ups on the bar
As a rule, the most common problem of a small number of pull-ups is weak pulling muscles. These muscles are responsible for lifting the torso on the bar.
Consider a technique from which you will learn how to increase the number of pull-ups. Even if you don’t have the perfect technique for doing this exercise or you don’t recover from a workout, this technique will help you. By the way, you can read about the technique of performing pull-ups from our article - How to learn to pull up.
Do a warm-up for warming up your biceps and triceps, also warm up your hands well for a confident grip. Grasp the horizontal bar with a straight grip and pull in.Lock your body in a position where the chin is over the bar. Hang in this position for about a minute. If you feel that you are starting to descend, then make a jerk and go up.
After a minute, start doing pull-ups. Do them at your usual pace, but not fully descending, but only half-extending your arms. Do as many pull-ups as you can. Try to squeeze the maximum out of yourself, until you need to swing it to raise it (this way you do not need to pull up).
After you realize that you can no longer lift the body, just hang on the horizontal bar. This is necessary in order to strain the tendons and hammer elbow joints. After you finally get tired, you need to rest before the second approach for 5 - 7 minutes.
In this approach, you need to perform pull-ups according to the classical scheme. You take hold of the horizontal bar with a straight grip and start pulling up until you run out of power. After stagnation begins (lack of strength to lift the body), it is necessary to stop the exercise and the next day, all over again from the first approach.
Recommendations for this program
In order for classes to be as effective as possible while developing your muscles, you do not need to do every day. Muscles need to be given time to recover. Training according to this method is best done according to the standard scheme (Monday, Wednesday, Friday).
When using this technique it is very important to monitor your well-being after classes. It is normal to feel tired, but not sore muscles. Muscles can sore in the first classes only for beginner athletes. If you alreadyhave experience in strength training, the presence of muscle pain can trigger some diseases. In this case, breaks between classes should be increased.
Breathing and Ways to Exercise
When moving down on the crossbar, you need to take a deep breath, and when lifting the body up, you need to exhale all the air without holding your breath. Perform the exercise on the first and second approach should be smooth and unhurried. If you want this exercise to develop different groups of muscles, you can alternate the grip (reverse and direct) What muscles work with different grip, you can learn from the article - What muscles work when pulling up.
Since this method of increasing the number of pull-ups on a horizontal bar requires not only strength, but also endurance, for high-quality lessons on it, special attention should also be paid to cardiovascular training.