Any physical exercise is subject to each healthy person in the presence of the made program. The 5-day program given below, Monday through Friday, will allow you to strengthen muscles and to increase the number of pullings up to desirable result. Systematicity and patience - what is necessary for implementation of this program
- Wide horizontal bar.
1. Every morning it is necessary to begin with 3 approaches of push-ups on the maximum quantity of times in each approach. Attention: 5-10 minutes of rest after each approach.
2. Monday. Carry out 5 approaches of pullings up (standard grip) on the maximum quantity of times in each approach. Attention: 90 seconds of rest after each approach.
3. Tuesday. Pyramid. Carry out pulling up (standard grip) in the first approach of 1 times, in the second 2 times, in the third 3 times, etc. When you reach the moment where isn't able to execute the necessary number of pullings up for your approach, take the break of 10 seconds and execute the maximum quantity of times which you will be able. Attention: 10 seconds of rest after each approach.
4. Wednesday. Choose the number of pullings up which will allow you to execute 9 approaches (neither more and nor less). 3 approaches of pullings up (standard grip), 3 approaches (narrow grip), 3 approaches (wide grip). Attention: 60 seconds of rest after each approach.
5. Thursday. The same exercise, as on Wednesday. If you after all do more than 9 approaches, then add on 1 pulling up to each approach that the number of approaches was exactly 9. Attention: 60 seconds of rest after each approach.
6. Friday. Repeat exercise of that of day which seemed to you the most difficult.