Pull-ups on the horizontal bar are the most effective exercise that involves work based on your own body weight.
A properly designed crossbar program, which includes a series of complexes aimed at developing various muscle groups (dorsal, shoulder, arm), allows you to systematically develop the upper shoulder girdle and back, as well as make the body more attractive.
The essence and basic principles of pull-ups on the horizontal bar
In most cases, the goal of pulling up in women is not to increase muscle mass, but to strengthen the muscles of the shoulder girdle, back, abdomen, and also the chest. Pulling up has a positive effect on women's posture and the condition of the spinal column. Depending on the method of grip used in the exercise, the load is applied to different muscle groups.
In the course of performing the technique, the abdominal muscles are also involved. The minimum number of shells (1 crossbar is used, which can be placed at home) allows you to tidy the upper body without additional burdening and visiting the gym.
Pulling up is required in compliance with a certain technique, in order to eliminate injuries and achieve maximum effect. The most common mistake in women is jerking from a hang position. At the same time, the head leans back, the chin is directed upwards and, in a snatch on inhalation, the body weight is lifted with simultaneous flexion of the arms.
During such a lift, the shoulders instinctively collapse, and the load falls on the cervical vertebrae, which can lead to injury (herniated vertebrae or displacement of the vertebral discs).
It is unsafe to do an exhalation exercise, as there is a risk of pinching the abdominal and chest muscles.
In addition, this style of performance reduces the overall effectiveness of the exercise by about 70%. The main load, moreover - short-term, falls on the muscles of the arms and neck. The rest of the groups are practically excluded from the movement.
Technically correct execution of the exercise implies other actions:
- The body of the body is located vertically relative to the surface of the floor, the grip is strong, the legs are straight.
- Before lifting, the chest is completely filled with air, breathing is held. This procedure facilitates the work of the lats of the back muscles, which will help to lift the body vertically upwards and eliminate stretching of the small muscles that affect the work of the shoulder blades. If you lift the body while exhaling, then painful sensations of the lower back, in the area of the press and chest are possible. Breathing when working on the bar should be correct: on the rise - inhale, on the lowering of the body - exhale. The reverse order of breathing (paradoxical breathing) is admissible when mastering the technique perfectly. In this case, the directions of muscle tension slightly change, which creates an additional training load.
- The pull-up is performed exclusively in the direction perpendicular to the horizontal bar. Do not swing the body before the first pull-up or repetition.For maximum effect, it is better to complete fewer approaches, but do them correctly. The time for raising and lowering the body is approximately the same in time. The exercise is performed smoothly, excluding jerks and inertia.
- With poorly trained hands, the amplitude of the pull-up can be small (the head does not cross the bar). There is no need to increase it artificially. As the arms strengthen, the amplitude will increase (at the highest point the horizontal bar will come into contact with the chin).
Pulling up on the horizontal bar, a program for weight loss and control, helps a woman to acquire a beautiful trapezoid shape of the back and pump up her breasts.
Exercise on the horizontal bar affects various muscle groups in the upper half of the body and distributes the load depending on the placement of the hands on the bar. They are classified according to the way the hands are placed on the horizontal bar and the distance between them.
By the magnitude of the distance of the hands relative to each other:
- A narrow grip of the hands, in which the width of the athlete's shoulder joint is less than the distance between the arms. Allows you to maximize the muscles of the arms: biceps and triceps.
- A wide grip, in which the distance between the hands is wider than the size of the athlete's shoulders. With the arms as wide as possible, the back muscles, as well as the deltas and trapeziums, work effectively.
- Medium hand grip, in which the shoulder width is almost identical to the gap between the hands on the bar. A general strengthening type of pull-up, in which the same degree of effect on the muscle tissue of the upper part of the body is exerted.
The grips of the hands on the bar are divided into:
- Straight (also called pronated) grip, in which the hands are placed on top of the bar, palms of the hands are turned to the side opposite to the face. The most common option, in which the body rises vertically until the chin is fixed above the projectile, then gradually lowers by straightening the arms.
- Back (also called supinated) grip, in which the palms are turned towards the athlete's face, the grip of the bar occurs from below. With this type of pull-up, the emphasis is on the spinal muscles and biceps, up and down movements are carried out due to their work. A static load remains on the neck, the head does not move.
- Neutral grip (or - misalignment). Hands are placed on the projectile from different sides, the body turns perpendicular to the classic position. This position allows you to increase the load on the forearms. The disadvantage is the need to move the head to the side when reaching the top point.
According to the style of the exercise, they are divided into lifting with a touch of the bar with the chin and lifting the body behind the head.
Different methods of pulling up have an individual technique of execution and their own nuances:
| Pull-up type | Features of technology |
| Direct grip with narrow arms. | When at the topmost point, touch the bar with your chest, not your chin. |
| Reverse grip with narrow arms. | The technique is similar to lifting with a regular (straight) grip, but during the pull-up, the shoulder blades are brought together as much as possible, at the same time the shoulders are pulled back. |
| Direct grip with medium setting of hands. | The rise to the extreme point is carried out by bringing the shoulder blades together, the bar touches the chest. On the descent, in order to relax the back muscles, the arms are fully extended at the elbow joints. |
| Neutral grip. | The biceps are not involved, the body is lifted by the spinal muscles. In the highest position of the body, the bar should be in contact with the upper chest, with the elbows facing the ground. |
| Wide head grip. | Legs are not crossed, straightened along the body. The back is straight, without deflection. When raising the body, the horizontal bar goes behind the neck and touches the upper part of the shoulder girdle from the back.The head at the time of lifting is directed forward and down, the elbows are on the floor. |
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Classes on the bar are a prophylactic means of preventing diseases and a way of building immunity. A sedentary lifestyle provokes stagnation of the body and can cause hypodynamia. Pull-ups on the horizontal bar (even not regular ones) can prevent this.
If you have a sedentary job, it is recommended to hang on the wall bars or bar for a few minutes every day... The pull-up on the horizontal bar, the program for which is developed individually, helps to relieve the tension from the spine accumulated during the working day.
In the process of lifting, it stretches from the weight of the body, freeing up the space between the intervertebral discs. This prevents wear and tear, and also eliminates the possibility of pinching the nerves. At the same time, the back muscles are stretched and relaxed.
For minor problems with the musculoskeletal system, doctors recommend pulling up. In the process of pulling up, a large load falls on the cardiovascular system, which receives parallel training.
For the female body, whose goal is not clear and visible muscle relief, pulling up will relieve tension.
The exercise will also have a positive effect on the formation of an even and correct posture, strengthen the joints and ligaments, and help to tighten the chest to its anatomically correct position. When performing the exercise, the abs and muscles of the buttocks work well, which also acquire beautiful shapes.
Contraindications to pull-ups on the horizontal bar
Exercises on the bar do not have a large list of restrictions, they are reduced to a list of diseases for which no strong physical activity is recommended.
And this:
- Diseases and disorders of the cardiovascular system.
- Diseases of the lungs or respiratory organs.
- Disorders of the gastrointestinal tract.
- Diseases of the kidneys (stones in them) and liver.
- Curvature of the spine (or herniated discs)
- Recovery periods after operations.
The presence of osteochondrosis in a person is not a direct contraindication, however, if it is detected, pull-ups should be treated with caution. On the one hand, they help to restore the mobility of the vertebrae and increase blood circulation, on the other hand, they exert great pressure on the degenerative changes in the spinal column.
Women with a lot of weight should refrain from pull-ups until the moment of its maximum reduction. Exercise with heavy weights can result in serious injury.
Useful tips for women
The problem for most women when doing pull-ups is their inability to lift their own weight at the expense of muscle tissue. This is usually due to weak hands. In order to learn how to work with a crossbar, it is necessary to carry out a set of measures to prepare for this exercise.
The pull-up on the horizontal bar actively loads the middle and broadest muscles of the back. Therefore, the training program should include exercises for this muscle group. Before starting it, you need to lose weight, if any. First month (preparation time can be extended if necessary).
The following training scheme is recommended:
- T-Bar Row - 10 reps, no more than 3 sets.
- Row on the upper block (to the chest) - 10-12 reps, 3 sets.
- Dumbbell rows with left and right hands (alternately) in the slope - 15 reps, 3 sets.
After completing the training course, you can try pulling up at the allowed amplitude. It is not necessary to fully raise the body to the bar, to do as much as the body allows.For 1 approach, the maximum number of pull-ups is done at a low amplitude.
This exercise should be a priority in the complex (on the back) and be done among the first. As you improve incomplete pull-ups, you need to do at least 1 full amplitude, and over time, increase their number. Do not fully pull yourself up more than once a week.
As the result improves, the grip width should gradually increase. Work at this stage should be repeated until you get 8 full repetitions (possibly at low amplitude) and 3 approaches to them. After achieving this result, you need to start working on increasing the number of full pull-ups.
For those women who can pull up several times, but want to increase this figure, it is recommended:
- Do the set of exercises for the back muscles first (including pull-ups).
- Use an additional weight (pancake) and perform at least 5 approaches with it.
- At maximum weights (from 10 kg) use jerk movements to raise the body.
To consolidate the result, training in this mode should be continued for at least 1.5 months, after which the burden should be canceled and the body should be allowed to rest for about a week.
The main complex of pull-ups on the horizontal bar
Pulling up on the horizontal bar (the program is effective for beginners and trained women), which is part of the weekly complex of physical activities, has a cyclical nature, which most effectively affects the muscles of the upper half of the body.
Classes are designed for 4 days a week:
- Tuesday: pulling up with a wide reverse grip until the chest touches the bar (4 sets of 8 reps). Medium straight grip pull-ups (4 sets of 8 reps). Raising legs from a hanging position at an angle of 90 ° (12 times)
- Wednesday: pulling up with a wide straight grip on the head (4 sets of 8 reps). Medium Reverse Grip Pull Up (4 sets of 8 reps). Raising the legs from the "hanging" position at an angle of 90 ° (12 times).
- Thursday - day off.
- Friday and Saturday - repetition of the course.
The distribution of the load by day on various types of muscles of the upper shoulder girdle is simultaneously strengthened and pumped. For unprepared women, a set of exercises in an "angle" position is recommended. It consists in moving the bar to the waist area and placing the body under it, in a "semi-hanging" state, in which the feet are on the floor.
The body at this moment is tense and elongated, the back does not bend. The maximum effect is achieved when repeating according to the scheme: 3 times (every other day), 2 days off. The recommended execution time is 2 months, the number of repetitions starts with three times (the first 2 weeks) and ends with five (2 weeks before the end of the cycle).
Algorithm of action:
- 1 day: 5-10 pull-ups for each type of grip (alternate between narrow, medium and wide), while the hands are in a straight position (palms away from you).
- Day 3: 5-10 pull-ups for each type of grip (alternate between narrow, medium and wide), hands are in the opposite position (palms facing you).
- Day 5: the longest possible retention of weight near the crossbar in a raised position. When performing pull-ups, at the extreme point (when the chest touches the bar), the body is fixed and is in this position for as long as possible (start with 10 seconds). At the end of the time - rest, then repeat the exercise. Grips alternate as in the 1st and 3rd day of classes, the position of the hands (forward or backward) does not matter. At the beginning of the course, at least 5 approaches are recommended for each type of grip.
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As with all exercise, pull-up results are achieved gradually. For constant advancement and an increase in the number of lifts, it is necessary to switch to exercises using additional weights once every 2-3 months.This will increase the number of pull-ups in 1 set and strengthen the muscles.
The generally accepted norms for maintaining sports results are proper nutrition, which allows you to consistently maintain weight and not increase body fat. An increase in the amount of complete protein found in meat and milk (not semi-finished products) has a positive effect.
In the absence of a crossbar, push-ups can help maintain the elasticity and strength of the muscles of the upper body.
To consolidate the effect, these exercises should be performed on a regular basis. For women, push-ups are suitable from both horizontal and vertical surfaces.
Opinions about pulling up on horizontal bars of doctors and women
Pulling up on a horizontal bar (a program designed for rehabilitation) is actively included in the complex of medical measures aimed at preventing or treating diseases of the spine. Doctors believe that with the help of exercises on the horizontal bar it is possible to correct and completely cure a person with stage 1 of the curvature of the spine.
In addition, pull-ups are actively used in physiotherapy exercises for the prevention of scoliosis.... Doctors recommend that women who have a sedentary job regularly pull up on a horizontal bar (at least 2 times a week) in order to prevent osteochondrosis (cervical or lumbar).
Crossbar exercises stretch the spine, giving it elasticity, which helps to prevent pinching of nerve endings. On the forums on the Internet, there are numerous reviews of women about the benefits of pull-ups on the horizontal bar and their effect on the general condition of the body and figure.
Most of them note the following external changes:
- Correction of posture, lack of discomfort around the entire perimeter of the spine. As a result - a feminine even gait with a slight deflection in the lumbar part.
- Improving the shape of the breast, increasing its volume. The manifestation of muscle relief in the décolleté area and a bright highlight of the clavicles.
- Leveling the surface of the back and the clarity of the outline of the shoulder blades.
- The disappearance of fatty deposits near the armpits, alignment of the skin.
- A decrease in the volume of the arms and the appearance of muscle relief.
This list is not complete, since in addition to the aesthetic function, pulling up on the horizontal bar also helps to improve the medical indicators of the body, eliminating minor back ailments.
When to expect the effect of pull-ups on the horizontal bar
Pull-ups, like other types of physical activity, cannot give quick results. You can feel their effectiveness several months after the start of training, provided that the woman has the necessary skills and knows how to do it.
When using pull-ups to relieve pain in the spine, a positive effect can be achieved a few weeks after the start of the complex. The first relief of the condition is possible after 2-3 series of pull-ups. Losing the upper body with pull-ups is proportional to the time and quality of your workouts.
In parallel with the building and strengthening of muscle mass, fat loss occurs. Muscle relief appears after 2-3 months of active exercise. Pulling up on the bar, considered an exclusively male exercise, does not require a large amount of muscle.
The lightweight program also allows women to perform this complex, developing muscle fibers in the upper body. The crossbar is an ideal equipment that does not require intensive training in the gym and large financial costs to purchase it. The horizontal bar can be installed at home and use it to correct the contours and shapes of the body.
Article design: Anna Vinnitskaya
Video about the correct pull-up algorithm
Pull-up technique: