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Programmes and schemes of pull-UPS on the bar tables

To buy a beautiful and relief body is not only spending hours in the gym. It is really to transform 100 %, exercising at home or at the stadium on the bar for any program. Of course, this requires more discipline and self motivation. Today we have a detailed look at how to build muscle training program on the crossbar. It is known that developed many of the diagrams and tables in order to learn how to catch up 25, 30, 50 or more times. In this article, we will determine which program of pullings up on a horizontal bar better give advice for beginners, even the circuit training from scratch in a table analyze. Know that is a super popular program of pull-UPS Lewis Armstrong.

Мужчина подтягивается на турнике

Pullups on the bar – a simple and effective method of training to maintain the strength and beauty of the body. What would be a simple exercise program did not seem to do it, not everyone can, and to demonstrate different techniques and approaches can be one.

Dignity

The advantages of this method:

  • You train 6 muscle groups: the widest back muscle, biceps brachii, chest muscles, abdominal muscles, muscles of the forearm and brachialis.
  • Program of pull-UPS you can gain muscle mass, to acquire a beautiful relief of the body, to give additional flexibility to the joints and tendons.
  • A pull-up is extremely useful for the spine, correctly completing the training program, you can reduce the symptoms of scoliosis and the initial manifestations of osteochondrosis.
  • All the training programs you can do at home, this is especially true for those who are beginning to catch up from scratch – just buy a portable bar and set it in the doorway.

Recommendations for training

There are useful tips:

  1. Using an elaborate scheme or program, you quickly reach the desired increase in the number of pull-UPS on the horizontal bar. Each table have been worked out repeatedly and shown to be effective.
  2. Any program from scratch, start with the usual sagging on the bar a few weeks, and the pumping muscle at this time with push-UPS.
  3. Want to gain weight – need to be tightened slowly up and quickly down.
  4. Want to buy the relief of muscle – just the opposite: quick to catch up and slow down.
  5. If you catch up fast and come down fast, the slope will be on flexibility and mobility of ligaments, tendons and joints.
  6. To increase the number of pull-UPS and endurance use in a training program different balls, so you will be able to learn from the training max for yourselfbenefits.
  7. Standard pull-UPS at everyone, not in a hurry for the records, do everything systematically and you will soon be able to catch up at least 25 times, and the total number for all the approaches will be greater than 100.
  8. You cannot run the program while poor health, disease.
  9. Use for training enjoyable for you music.
  10. Keep in mind that 25-30 years is very easy to participate and achieve results from training, similar to the one described in this article. But after 45 it will be more difficult, especially if you are not particularly fond of sports.
  11. Pull correctly during the workout – chest must touch the crossbar of the horizontal bar. The effect of the exercise program depends on it.

30-weekly load

Here's another possible layout of pull-UPS on the bar for up to 30 weeks. During this time, you can learn how to catch up 82% in 20-25 minutes. And if a little string up, then 100 lifts per session for you to be commonplace. The class consists of five approaches, between them, rest 1-2 minutes, do it every other day. Every week adds a certain number of times in the standard.

Program table

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40

Week

Approach

1

2

3

4

5

6

7

8

9

10

11

12

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

1

6

7

8

8

10

10

11

12

12

13

14

14

15

16

16

17

18

18

19

2020

20

21

22

22

23

24

24

25

26

26

2

5

5

6

7

7

7

8

8

9

9

9

10

10

10

11

11

11

12

12

12

13

13

13

14

14

14

15

15

15

3

5

5

5

5

6

6

6

7

7

7

8

8

8

9

9

9

10

10

10

11

11

11

12

12

12

13

13

13

14

14

4

4

4

5

5

5

6

6

6

7

7

7

8

8

8

9

9

9

10

10

10

11

11

11

12

12

12

13

13

13

14

5

3

4

4

5

5

5

6

6

6

7

7

7

8

8

8

9

9

9

10

10

10

11

11

11

12

12

12

13

13

13

Just

23

25

28

30

33

34

36

38

42

44

46

48

50

52

54

56

58

60

62

64

66

68

70

72

74

76

78

80

82

Half a dozen lifts

Also an interesting "50 pull-UPS program", but it is not designed for beginners, the minimum standard of performance – 5 climbs on the crossbar. Scheme of the program provides classes for several weeks to increase the mass and to form the relief. To catch up in this program needs in a day Monday, Wednesday, Friday, it turns out 21 to 50 pull-UPS in six approaches. In principle, if the level of your physical preparation is sufficient, you can double all the numbers and come to 100.

Table program

Approach

1

2

3

4

5

Monday

5

4

5

4

3

Environment

6

5

5

6

4

Friday

5

6

6

5

5

Every new technique in this program are required to catch different grip: forward – reverse – neutral – reverse – direct.

A few weeks of training under the program, a constantly increasing number of approaches that you will achieve results in 50 pull-UPS. If the exercise becomes difficult to perform the upgrade, you can ask for help from a friend to hold it is desirable for the blades, not the legs – in the event of a fall so it will be easier to Dodge.

To do as Lewis Armstrong!

One of the most popular programs for the chin-up is the scheme of Lewis Armstrong. It differs in approach, it is possible to do from scratch, and athletes with an advanced level. As a rule, for 4 weeks maximum to overcome at this stage for the body of the standard. In principle, no limits to this exercise program: it is possible to reach the target of 10, 25, 30 or even 100 pull-UPS in several approaches. What is the point of training?

Have to work only 5 days a week is important for recovery. For each daythe week has its own scheme. Only one thing unites all the days – every morning should start with push-UPS in three sets to the maximum. But directly pull-UPS starts no earlier than after 4-5 hours after the push UPS. Skipping or replacing the training is prohibited, in the extreme case it is possible one day to incorporate push-UPS.

The program on the following days:

  • On Monday you must do 5 sets at a maximum of 5 or 25 times it will be, depends on your body.
  • Tuesday is the day of the "Pyramid": you need to start with a minimum number of pull-UPS and add in each iteration one.
  • In the environment, you must perform 9 approaches according to your individual number of times. This so-called "training approaches". And every three need to change the grip. To define your own number of "training approaches" necessary for the maximum number of pull-UPS, which you can do, divide by 9 from this number and proceed. If you can catch up 1 time, it will be one.
  • Thursday have to do as much "training approaches". Importantly, the number of pull-UPS in each was the same. Don't forget to change the grip every third time.
  • On Friday, you need to determine which day was the most difficult, and repeat it.

There are also more simple scheme for pull-UPS, doing that, you are unlikely to reach a lath in 100 times, but the level of your physical fitness and health will improve. Here is one of the techniques. Need to catch up through the day, the number of repetitions depends on the initial level of muscle development and is set independently. The point is that with each successive approach, you need to add 1 pull-up.

For the shortest time to reach 100 pull-UPS possible and the following scheme. You must run 9 approaches 15, 13, 12, 12, 11, 10, 10, 9 pull-UPS. Arms folded, will receive the coveted figure. Of course, this level requires serious preparation.

Tip! After any workout, do not forget to perform stretching exercises, so you can protect your ligaments, tendons and joints from injuries and faster to reach the desired results.

Pull UPS are one of the most primitive, but effective exercises with which you can keep your body in great shape in both 25 and 50 years. Existing programs pull-UPS are often issued in the form of tables and learn how to raise your body 50 times in one and 100 in divided doses. This is not the limit! The main thing – the desire to learn, regular exercise and a positive attitude.