If you don't know how to pull up - I explain in 1 minute How to learn to pull up faster
How to learn to pull up faster from scratch - I explain in 1 minute #shorts
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Don't know how to pull up - here's a step-by-step plan to learn.
With a lack of strength, it is not your arms that lag behind, but your back. How to strengthen - doing Australian pull-ups. Find a horizontal bar up to your chest or abs, the lower, the more difficult, but the effect is greater. We do it using a special technique, bring the shoulder blades to each other and bend at the top of the back, that is, you need to reach not to the chin, but with your chest to the bar. We keep the whole body, including legs, in tension. We descend more slowly, and the ascent is faster. Train these leg-supported pull-ups every other day, increasing the total number of repetitions in the sets. For example, today they did 25 times in 5 approaches, the day after tomorrow 27 times, and so on according to this principle. Over time, increase the load, dropping even lower, you need a horizontal bar even lower. Or it can be replaced with a bar supported by stands, or made on rings or TRX to change the load angle.
When you have accumulated a large volume for a large number of approaches, move on to increasing the number of times in each approach, that is, strive to perform the same, for example 50 times, but not in 10, but in 5 approaches, and so we progress further, reducing the approaches and increasing the number once in one approach.
In addition, at the end of the workout, do a static hold on bent arms for a while for 2-3 sets and try to hang until the arms are fully extended. When we have become stronger, we practice pull-ups from a jump and slow lowering, already on a regular horizontal bar upward. The slower, the more effective. Such 5-7 approaches, 1-2 attempts. Then we progress in pull-ups from a jump and reach for the chin and slowly lower ourselves. Combining this with Australian
pull-ups and static hangs, you will fully pull up much faster. When you have more strength, try to pull yourself up with a small jerk. The more attempts the better.
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If you don't know how to pull up - I explain in 1 minute how to learn from 0
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pull-ups # workout # horizontal bar