Exercises to perform pull-ups on the horizontal bar include a set of basic techniques for training the main muscle groups involved in lifting the body above the contour of the crossbar.
In order to learn how to perform this exercise, a girl will need regular exercise, aimed at strengthening the muscular corset of the back, forearm, upper chest, front wall of the abdominal cavity, biceps.
- The use of pull-ups on the horizontal bar
- Contraindications to classes
- Choosing clothes for training
- Acquisition of gloves and rubber bands
- How to quickly learn to pull up
- Partial repetition method
- Mastering push ups
- Negative Pull Up Technique
- Warm up
- Right breathing
- Workout completion
- How many times a week do you need to train
- Pulling on the horizontal bar from scratch: a set of exercises for girls
- One foot push away from support
- Pull ups
- Australian pullups
- Negative pull-ups with a jump
- Knee-Lift Pull
- Lifting the knees to the body
- Swing in the hanging
- Back muscle activation
- Hang on bent arms
- Hanging on bent arms with weight
- Slow Negative Repeats
- Towel Pull
- Neutral grip pull-ups
- Direct grip pull-ups
- Reverse Grip Pulls
- Weekly Workout Program
- The most common problems that interfere with pull-ups and their solution
- Video about exercises on the horizontal bar for girls
The use of pull-ups on the horizontal bar
Pulling up on the horizontal bar is a complex exercise for several muscle groups, the usefulness of which is the following effect for the body.
- prevention of diseases of the spine;
- strengthening the muscles of the anterior wall of the abdominal cavity (the risk of hernia formation is reduced);
- reduced body weight;
- general blood circulation improves;
- tendons and muscles of the hands become stronger;
- a muscular corset of the back is formed, which minimizes its injury in the future.
The benefit of pull-ups on the horizontal bar is achieved only if the exercises are correctly performed in compliance with the breathing regime.
Contraindications to classes
Exercises for pulling up on the horizontal bar are contraindicated in girls who have chronic diseases of the body, namely:
- all types of heart disease;
- suffered a stroke of the brain;
- type 1 and type 2 diabetes;
- hernia of the intervertebral discs or compression fracture of the spine;
- hypertonic disease;
- arthrosis of the elbow or shoulder joints.
Before you begin to engage in a spore, you must undergo a comprehensive examination and consult with a general practitioner for possible contraindications to physical activity.
Choosing clothes for training
The optimal form of clothing to perform pull-ups on the crossbar includes:
- sweatpants or shorts;
- T-shirt, shirt, top;
- special gloves for sports.
Shoes should also be athletic. Sneakers, moccasins or sneakers are best suited.
Acquisition of gloves and rubber bands
Exercises for pulling up on the horizontal bar are best done with special gloves. They are necessary to prevent the formation of corns and dropsy on the inner surface of the hand. Only the palm and the beginning of the fingers remain closed, and the rest of them are free. You can buy gloves for pull-ups in a sports store, and their average cost is $ 10,2.
A rubber band is used to facilitate the pull-up process and is useful for beginner athletes. Its price in the sports store is $ 6,8.
How to quickly learn to pull up
In order to quickly learn how to pull up on the horizontal bar and at the same time perform all the exercises correctly, you must regularly do the following exercises.
Partial repetition method
This is a training technique that will allow you to quickly learn how to pull up on the horizontal bar. You need to hang on the bar with a grip at shoulder width. Tighten by 2’8 – 3’9 inch, tighten the muscles of the arms and back, and then relax. The exercise is repeated 10-12 times.
Mastering push ups
Exercises for pull-ups on the horizontal bar must include push-ups. It is necessary to fix the tips of the feet and palms of the hands on the floor. Buttocks should be kept as even as possible. Hands should be spread slightly wider than shoulders. Then bending the arms at the elbows and push-ups from the floor. It is necessary to perform 5-7 push-ups.
Negative Pull Up Technique
The method of negative pull-ups involves the use of an additional impulse. Exercise is suitable for girls who still can not perform a full rise of the chin above the bar. You need to take a box or any other stand, and use it as a support for acquiring momentum at the start of each repetition.
It is necessary to do at least 10 negative pull-ups.
Before starting any exercise on the horizontal bar, it is necessary to warm up all muscle groups. The duration of the warm-up lasts from 10 to 15 minutes. They minimize the risk of injury during exercise. The shoulder girdle should be warmed up, the back should be tilted, the lower back should be kneaded, circular movements should be made with the elbow joints.
In order not to disrupt the functioning of the cardiovascular system, it is necessary to observe the correct breathing technique. While pulling the chin to the crossbar, a deep unhurried breath is taken, and when the elbow joints are extended and the muscles are relaxed, an exhalation is performed. Failure to follow this technique and hold your breath over time can lead to heart disease.
Training ends after all scheduled repetitions are completed. The average duration of a training set is 30-50 minutes. depending on the physical form of the novice athlete. After completing the set of exercises, it is necessary to stabilize breathing, slowly walk from side to side or take a walk in the fresh air.
How many times a week do you need to train
In order to ensure full recovery of muscle fibers after sports loads, you should train 3 times a week. The optimal schedule for performing physical exercises involves playing sports every Monday, Wednesday and Friday. At the same time, you need to provide your body with quality nutrition.
Pulling on the horizontal bar from scratch: a set of exercises for girls
To speed up the process of training pull-ups on the horizontal bar, it is necessary to gradually master the following techniques of physical exercises on the bar.
Provides training for the upper and lower muscles of the back and chest. To develop the upper block, you should be pulled 5-7 times as wide as possible.
Training the lower block involves lifting the body to the crossbar with a narrow grip with a similar number of repetitions.
One foot push away from support
This exercise is very similar to the negative pull-up technique. Under the horizontal bar you should put a small chair, box or any other support. During a jerk, the leg should be repelled by the foot and facilitate the pull-up process. The exercise is performed in 10-12 repetitions.
< p>You will need to use a special harness for fitness. One side of it is attached to the crossbar, and the other is fixed in the form of a loop into which the supporting leg is inserted. During pulling, the tourniquet acts as a spring and helps pull the body up. 12 reps should be done.
To perform this exercise, you must use a special horizontal bar, which is attached to the stairs or other surface. The bar should be at waist level. During the exercise, the body is pulled up and touched to the horizontal bar not by the chin, but by the central part of the chest.
The position of the body is not in an upright state, but in a horizontal one with a slight inclination. The support is carried out due to the contact of the heels of the feet with the surface of the floor. Recommended number of repetitions 10 times.
Negative pull-ups with a jump
The technique of performing negative pull-ups with a jump involves a jerk to the bar at the time of lifting off the ground. An additional support may be used. After each jump, you should maximize muscle tension and try to reach the crossbar. The exercise is repeated 12 times.
Bending the legs at the knees allows you to ease the load on the front wall of the abdominal cavity. It is necessary to fix your hands on the horizontal bar, bend your legs and take them back. Then the body is pulled to the crossbar, which should be repeated 5-7 times.
Lifting the knees to the body
One of the most difficult techniques, which is also recommended for girls who want to quickly learn how to pull themselves up. After the hands are fixed on the crossbar, it is necessary to bring the feet together, bend the knees and raise them to the surface of the chest.
In this position, pull-up is performed, which must be done 3-5 times.
The swing technique involves preliminary rocking of the body and pulling up on the bar with a jerk. The moment of exit of the chin to the horizontal bar should be carried out when the greatest ease in the muscles of the hands is felt. The recommended number of repetitions is 5-7 times.
Swing in the hanging
This exercise for training the muscles involved in the pull-up process is performed jerkily, but without rocking the body. You need to fix your hands on the horizontal bar and with the help of all muscle groups stretch your chin to the crossbar. After each approach, it is necessary to hang for 10 seconds, and then repeat the exercise. The technique involves performing 6 pull-ups per workout.
Back muscle activation
To activate the muscles of the back, it is necessary to grasp the bar with a wide grip. Then perform a smooth pull-up of the body without jerking or other sudden movements. For the crossbar, it is necessary to wind up not the chin, but to reach the back of the head to its surface, so that all physical activity is provided on the back. 5 reps should be performed.
Hang on bent arms
Hanging on bent arms is an exercise that is aimed at training and developing the strength of the biceps, as well as the forearm of the arm. The technique of its implementation involves pulling the body 3’9 inch up, and then fading and tension of the whole body.
It is necessary to hang on bent arms for 10 seconds, and then relax and do the exercise for 7 repetitions.
Hanging on bent arms with weight
This exercise is suitable for girls who have already mastered the usual hanging on bent arms and require the creation of an additional load. In this case, a special belt with a hook is fixed on the waist, on which weights or dumbbells are attached. Weight is selected individually, but in the first stages 4 -7 pounds are enough, which are added as the physical strength in the hands increases.
The number of repetitions from 3 to 5 times.
Slow Negative Repeats
The technique of this exercise involves the contraction of all the muscles of the body in an attempt to reach the crossbar, but at the same time, all jerks are carried out smoothly and not sharply. Provides simultaneous training of the muscles of the back, front wall of the abdominal cavity, arms, upper chest, shoulder girdle. The recommended number of repetitions is from 7 to 10 times.
A towel made of dense fabric pours on top of the crossbar. It is best to use terry. The hands are fixed behind the lower edges of the towel, and then the chin is pulled to the crossbar. The latissimus dorsi muscles are trained. The number of repetitions is 7-9 times.
Neutral grip pull-ups
To perform a neutral grip pull-up, you should fix your hands on the surface of the bar so that their position is slightly narrower than the shoulder width. After that, a smooth pull-up of the body is performed without jerking and swinging. Muscle strength develops, biceps, back and shoulder girdle strengthen. It is necessary to do 5 repetitions.
Direct grip pull-ups
This is a standard pull-up technique that does not include wide arms on the bar.
The upper limbs should be fixed at shoulder width, and the soles of the feet closed. After this, the body and chin are lifted to the contour of the horizontal bar. The recommended number of repetitions is 7 times.
Reverse Grip Pulls
Pulling with the help of a reverse grip is a similar technique for performing a physical exercise, which is described above, but only with hands turned inward. During the lifting of the body to the crossbar, the maximum load on the biceps, latissimus dorsi and shoulder girdle is carried out.
This technique is recommended for use by girls who have mastered basic exercises, but do not have sufficient strength in their hands. It is necessary to do 5-7 repetitions per training.
Weekly Workout Program
Girls who are just mastering a set of exercises that contribute to the development of pull-ups on the horizontal bar are advised to draw up an individual schedule of sports activities.
The following training program, broken down by the day of the week, is the best choice:
|Day of the week||Types of Exercise|
|Monday||Training can begin at a convenient time, free from work and other activities, but the exercises are forbidden to be performed after 18-00 hours, as this negatively affects the work of the cardiovascular system. After a prolonged warm-up, you should take a breath and move to the horizontal bar. In the program of the first day of training, it is recommended to include the development of the following pull-up techniques: push-ups, pushing the foot off the support, blocks on the upper and lower back with the specified number of repetitions.|
|Tuesday||This is the day of muscle tissue restoration, good nutrition and cardio loads. It is recommended to perform a standard body warm-up, and then go for a light run 1 – 1 mile. Training the cardiovascular system is a prerequisite for training on the crossbar.|
|Wednesday||The following set of workouts on the horizontal bar is recommended to be included in the training program for this day: Australian pull-ups, the use of a sports harness for fitness, lifting the body with a towel. After performing the exercises with the specified number of repetitions, you should complete the training, restore breathing and heart rate. For this, a leisurely 15 minutes is recommended. walk in the fresh air. It could be the way from the gym to the house.|
|Thursday||A day of body restoration and quality nutrition with the formation of a menu of dishes that should include ocean fish, cereals, fresh fruits and vegetables, meat of chicken, rabbit, turkey, nuts, veal, chicken eggs, greens, berries. In standard mode, cardio loading is performed in the form of light running for a distance of 1 mile or cycling along a route whose length is 3 mile.|
|Friday||The final day of the weekly cycle of intense physical training for the development of pull-ups on the horizontal bar. It includes the following sports program: pulling up with bending of the knees to the body, performing swings, hanging on bent arms, negative pulling up with a jump and performed with a direct grip. After each series of repetitions, 2-3 minutes are required. rest, so as not to create an excessive load on the cardiovascular system.|
|Saturday||On this day, it is necessary to continue to use only biologically healthy food, and cardio loading in the form of jogging or cycling must be replaced by an evening walk in the fresh air. Recommended duration 45 min.|
|Sunday||This is the 7th day of the training program for beginners who want to learn pull-ups on the horizontal bar. On this day, any physical and cardiological stress is contraindicated. Long rest, good nutrition, daytime sleep are indicated. The atmosphere in the house should be favorable and contribute to the restoration of the vitality of the body. Stressful situations and psycho-emotional stress are contraindicated, as they can negatively affect sports performance.|
On Monday, the same course of the training program resumes and the specified list of exercises is performed. As the physical form improves and the strength of the shoulder girdle, biceps, latissimus dorsi, front wall of the abdominal cavity increase, you can increase the number of repetitions, as well as perform exercises with extra weight.
The most common problems that interfere with pull-ups and their solution
On the way to mastering the pull-up techniques on the horizontal bar, the following factors can become that exclude playing sports, reduce the functional abilities of the body, or violate the rules of the training program.
- excess body weight that cannot be reduced to optimal levels;
- diseases of the musculoskeletal system, nervous, cardiovascular, endocrine system, which, due to physical exertion, can go into the stage of exacerbation;
- irregular working hours and poor nutrition;
- the presence of bad habits in the form of regular drinking of alcoholic beverages, the use of drugs and tobacco products;
- very low body weight, which includes the absence of a corset of the latissimus dorsi, which eliminates the restoration of a full load while pulling the body to the bar;
- neuropsychiatric disorders that are in a chronic or acute form of development;
- back injuries, tendons of the upper extremities, injuries of the elbow and shoulder joints.
Performing exercises for regular pull-ups on the horizontal bar ensures the strengthening and development of the latissimus dorsi, shoulder girdle, biceps, upper and lower chest. The muscle fibers covering the front wall of the abdominal cavity acquire greater density, elasticity and are in good shape all the time.
The development of pull-ups on the horizontal bar requires the constant implementation of a set of physical exercises without violating the training program. The first positive result can be expected at 4 weeks of sports.
Video about exercises on the horizontal bar for girls
How to do exercises on the horizontal bar for girls: