How to learn how to catch up?

First Stage

So. The first thing is to teach yourself - so it's ability to keep itself free vise just at arm's length. The fact it can initially be difficult, because the people of modern urban life rarely makes such gestures. It is therefore important to strengthen visami ligaments and tendons of the hands, elbows, shoulders and back muscles, and even housing. From the preparatory phase will be repelled more.

Some exercise in an arbitrary manner, proceed to Wisam. If a horizontal bar is set high, use the stand. Grasp a convenient way for the bar and calming vibrations of his own body, weigh just memorizing stretching sensation in these parts of the body. Not jump back and descend again on the stand. When the horizontal bar, on the contrary, too low, you can pull your little legs, crossed them at the ankles. In total, do 5 sets visov. First to the first signs of tiredness, the second - a little longer, and so on, until you reach the final of the fifth approach - stay here, as they say, to the last. After 5, 10, maybe 15 workouts you will appreciate the increased strength of the tendon and ligaments of the upper body - is the first sign that you need to move on. But do not rush things - if you still could not catch up even once and your age or your own weight is solid, the work done in wyssachen increase your chances to a good level, and without the risk of premature stretching of the same ligament or muscle.

Stage II

The second stage - after the stipulated time, the above - do the following. After two or three approaches visov, start pulling up in a negative phase. Actually, it's more like not to pull yourself up, and lowering its own weight from the top down. For this climb from the base to the highest position - arms bent, chin at the bar - and by removing unnecessary fluctuations in the legs, slowly - and once again - slowly start to fall down. All the downward movement should be completely controlled by you - just watch out for that. In the first such approach is feasible only one lowering. After resting for a minute or two, follow the second approach has two of subsidence. Continue with new approaches to the growing number of subsidence in them as long as the latter will not be able to control the descent down properly. Well if you have a total of five will be released the same pull-up approaches negative (lower). If you do not send them to perform all, do not worry - just now you clearly understand the purpose of the next exercise on the crossbar. And again - spend 5, 10, 15 training in lowering down. The criterion for the transition to the next - third - stage will be the appearance of desire to move to a full-fledged full-range pull-ups. But it slow down a little bit - and then it - the desire - will allow you to dial more revolutions in your training on the crossbar.

Third Stage

The next phase begins as follows. Perform one to two Davis. And then proceed to attempt to catch up from the lower position. There are some nuances, which you have not worked. Firstly, in the pull-ups should never be at the lowest point pererazgibat elbows - it is dangerous for them, and not allow to enter the firming movement of the block at the elbow. Let your elbows will be bent initially by 3-5 degrees - this is quite enough. Next, take the well-trodden circuit. The first approach - one full pull-up, the second - two and so on until there is a possibility to increase the number of pull-ups in the next approach. The goal is the same - to reach the five approaches in the last five repetitions. If the initial plan does not succeed, you know what to do - work to increase retry next time. If all the approaches are successful, then add each approach one repetition. Turn on approaches - 2, 3, 4, 5, 6 reps. And strive to reach 10 repetitions in the final approach. Perhaps this step you will take a month or two, someone less. The main move according to plan, especially if you have a lot of weight or age over 30. In the finals you have to carry five sets (after a warm-up wyssachen) 6, 7, 8, 9, 10 reps each. Having achieved this goal, you can rightfully assume that you have learned to catch up, and prepare your body thoroughly and on all fronts.

Further training on the bar, you can navigate to any desired training mode - to change the grip, grip the bar, the number of sets and reps, even the speed of movement up and down, use the additional weight at the waist. But this is after you have mastered the proposed program for the introductory course on the chin-up bar.