The very first exercise with which all who decided to take steps on the way to bodybuilding begin or just to become stronger is, perhaps, the pulling up on the horizontal bar. According to what scheme to reach such enormous progress how pulling up of 100 times?
Instruction
1. on the horizontal bar for a while.Takoe hang exercise trains the grip of the brush, strengthens and stretches sinews and muscles, trains in you endurance. The longer you will be able to hang, the better. You shouldn't be zealous too at the first trainings, hands will hurt very strongly.
2. Negative repetitions. Put the chair under the horizontal bar, receive final situation, the chin over the horizontal bar, legs release and as it is possible more slowly straighten hands. Constantly increase the number of repetitions and duration of descent.
3. Vague rises and descents. Let's start exercises more difficult. If you already seized the first two, then will cope with it in perfection. Put the chair under the horizontal bar, receive final situation, the chin under the horizontal bar, lower legs and as it is possible more slowly straighten hands to situation in 90 degrees between the biceps and the forearm. Having reached such situation, begin to lift slowly in the home position. At the beginning of the way if there aren't enough forces, then help themselves slightly legs, making a start from the chair. Constantly increase the number of repetitions.
4. Short flight of stairs. In this exercise it is necessary to alternate vague repetitions to negative.
5. "Look because of the fence". Put the chair under the horizontal bar, receive the first position the hang on the horizontal bar and as it is possible more slowly be tightened to situation in 90 degrees between the biceps and the forearm. Help yourself legs as little as possible and as much as possible pull hands. Having reached such situation, begin to fall to the home position slowly. Constantly increase the number of repetitions.
6. Before performance of exercises be well warmed and do warm-up. If you help yourself legs, then you watch that this help was minimum, all concentration has to be on muscles of hands. After the trainings stretch all muscles, so they will quicker be restored.