Girls who have mastered pull-ups and other exercises on the horizontal bar usually keep a table of their achievements. And this is absolutely justified, since statistics are the best material for analysis.
The benefits of training on the horizontal bar
Anyone who wants to practice on the horizontal bar, before starting classes, needs to learn what are the benefits of these trainings:
- unloading of the spinal column;
- working out many muscle groups at the same time;
- mastering the technique of owning your own body;
- training of orientation in space.
What muscles are involved in pulling up?
When done correctly, the easiest way is to list the muscles that are not involved in movement.
The largest muscle systems that are subjected to the highest loads:
- trapezoidal;
- deltoid;
- diamond-shaped;
- broadest back;
- posterior lower toothed;
- middle and large gluteal;
- inner and outer oblique abdomen;
- straight abdomen;
- transverse;
- front toothed;
- large chest;
- biceps shoulder;
- three-headed shoulder;
- shoulder;
- brachioradial;
- flexors of the fingers and hands;
- small and large round;
- extensors of the hand.
And this is just a list of large and heavily loaded muscles. In fact, all the muscles in the body are involved to varying degrees.
Contraindications to pull-ups
Very often there is a confusion between the concepts of exercise on the bar and pull-ups. Therefore, contraindications are not always correctly determined.
For some diseases, pull-ups on the bar are categorically contraindicated:
- intervertebral hernia;
- protrusion of discs;
- scoliosis at a stage of development above II;
- all diseases occurring in an acute form;
- hand injuries;
- atherosclerosis;
- varicose veins.
Exercise should be done with caution if you have other medical conditions.
Beginner mistakes
The pull-up table on the horizontal bar is published on almost every thematic forum. Focusing on them and starting training for the first time, many girls make many mistakes.
The main ones are:
- using deliberately incorrect techniques;
- attempts to pull up by any means and at a cost;
- doing the exercise in jerks;
- bending and crossing the legs;
- incorrectly set grip;
- doing exercises without insurance.
Mistakes lead to injury, decreased exercise performance, and frustration if not successful. Most often, various simplified techniques are offered.
Pull-up technique on the horizontal bar for girls from scratch
Despite the outward simplicity, pull-ups are a very difficult exercise in terms of technique. At the initial stage, it is advisable to make the training as easy as possible and use similar exercises.
Blocks
The pullup has become popular because it is much easier and easier to pull up. However, it cannot fully replace them and is suitable as a preparatory exercise. Performed in a seated position by pulling the bar up to the upper chest. The body must be stationary.
Take-off with one leg from the support
Imitation of a pull-up with a push or two legs from any support is an absolutely useless element of the exercise. The reasons for this will be discussed in the section on learning pull-ups.
Reverse pull-ups
Reverse grip pull-ups are mainly used for pumping the biceps. They are much easier to carry out than the classic ones.
For this reason, they are used more widely. They are quite suitable for preparatory work for the main exercise.
Pull-ups with a tourniquet
To facilitate the exercise at the initial stage, you can use a special rubber band, which is made in the form of a loop. You can insert a knee into it. If it is more convenient to insert both at once, then you need outside help to do this.
The length of the harness is selected individually so that it provides full extension of the arms when lowering.
The use of a harness allows you to simplify the task and perform more pull-ups than when working with your natural weight.
But it also has a number of disadvantages:
- In the event that the arms are lifted from the bar, there is a danger of entanglement with the legs in the tourniquet.
- If the harness breaks or the leg slips out of the loop, a jerking load on the arms occurs.
- Doesn't allow you to learn the correct pull-up technique.
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About 90% of girls cannot pull up on the bar even once.
This fact is motivated by the following reasons:
- poorly developed muscles;
- insufficient training;
- overweight.
This formulation of the question corresponds to reality only partially. In fact, the female muscles are more mobile than the male, and the body is more flexible.
Pull-ups need the harmonious development of the entire musculature, rather than just strength. Therefore, a competent formulation of training is enough to teach any girl to pull up.
None of the exercises can prepare you for the pull-up.
The key to success, first of all, is the initially correct formulation of the technique. For this, the entire technical side of training must be incorporated into the appropriate program.
Training programs for different levels of training: a table of classes for 30 days.
The pull-up table on the horizontal bar is compiled on the basis of the rules and recommendations for training on gymnastic apparatus. Basically, each table is compiled for each contingent of students and for each age group.
Zero level
When you start training, you should not rush and try to achieve success immediately. You need to go to it gradually, observing all the subtleties of the correct technique. At the very beginning and forever, you need to remember that working on a high bar is a potential hazard. Therefore, all actions, especially at the initial stage, are performed with insurance.
All details of the first week of stage 0 are shown in the following table:
| Exercise name | Athlete actions | Insurance | Approaches / Reps |
| Leap on a projectile, dismount. | From a half-squat position (outstretched arms laid down and back), jump up, bending over, and hang on the crossbar. Fix. Raising straight legs slightly, swing forward. On swing 3, make a bent dismount. Land in a semi-squat, legs - shoulder-width apart, straight arms slightly spread apart, extended forward and up. | They insure 1 person. Both stand to the side, facing the athlete. One - with outstretched arms from the side of the abdomen and back, ready to catch when falling.The second, without interfering with the jumping one, slightly puts one palm on the lumbosacral region, the second - in the solar plexus region. When jumping, corrects the position of the body. When dismount # 1, the hands are kept in the area of the shoulder blades and navel. No. 1 continues to insure. | 3/10 |
| This exercise must be mastered first. It guarantees the correct landing on the projectile without assistance and a safe dismount. Performance feature: in the starting position, do not lift your head up and do not look at the crossbar. She must be seen already in the jump. Make the deflection as if the body should slide under the crossbar. When dismounting, the deflection is in the form of an arc along which the body slides, repeating the trajectory of the heels. | |||
| Hanging on two hands with a classic grip. | After the swoop, fix the hang. The correct position of the arms is shoulder-width apart. Do not strain your hands (especially your hands), otherwise they will quickly get tired. Perform 5 twists of the body in each direction. Perform a bent down jump. | There are two belayers. The actions are described in the previous paragraph. | 3/10 |
| Pulling up with assistants. | Pull up from the hang with the help of assistants. Legs are straight, socks are drawn. The movement is without swaying with a slight deflection. At the end of the stroke, add movement by lifting on the hands. Do not lift your head up and do not throw your chin on the crossbar (the crossbar should be below the level of the chin with a straight head position). Fix the position. Slowly, along a small arc (deviation of the heels from the projection of the crossbar no more than 10 cm), lower to the hanging position. | The belayers are in the same position. The hands of the first one are at the waist, the second one hugs the middle of the thighs. When lifting, both help the performer pull up in a smooth motion. At the top point, hands are released and belayed when lowering. | 3/5 |
| Pulling up without help | Do not strive to complete the movement. Perform smoothly, slowly and without jerking. It must be remembered that this is a preparatory exercise for practicing the technique of performing a technique. | The belayer is one. Pay special attention to the dismount. | If possible |
The workout table, built taking into account this program, allows any beginner to independently perform several pull-ups on the horizontal bar after a week. With the correct technical execution, this is already a good result.
It is necessary to strive to perform the exercise correctly when the body is stretched, legs are straight and compressed, socks are pulled, for a simple reason: a girl needs proportional development, and not a pumped shoulder girdle and back.
With bent legs, improper grip and technically incorrect performance, the exercise turns into a technique for pumping individual muscles. And vice versa - if performed correctly, it serves as a tool for proportional training of almost all muscle groups.
Further, you can recommend the following lesson scheme:
| A week | Workout intensity | Comment |
| the first | 5 sets of 3 - 4 pull-ups. | The first approach is 4 exercises. The rest - 3 exercises each. |
| The second | 5 sets of 4 - 6 exercises | Starts with 6 exercises. Down to 4. |
| third | 5 sets of 6 to 8 reps. | First, 8 repetitions, in subsequent - 6 |
| fourth | 5 laps of 7-9 exercises. | First, 9 exercises are performed. |
For a month for a girl who first mastered the exercise of 9 pull-ups, this is an excellent result.
For men
The table of pull-ups on the horizontal bar for the male half of the population looks somewhat different. At the same time, many men strive for a record number of repetitions and are quite relaxed about technique. And the goals of men are completely different.
The main goal is not even strength and health, but pumped up muscles. This is their main mistake: it is impossible to increase muscle mass in significant amounts without aids (some of them are illegal drugs). This has been proven by many years of research and practical experience.
Training scheme for men who exercise for health and a proportional figure:
| Decade | Workout | Description |
| I | 6 times 9 - 11 pull-ups. | Starts with 11 exercises. With decreasing quantity. |
| II | 6 sets of 11 - 12 movements. | Each workout starts with 12 movements. Reduced in steps up to 11. |
| III | 5 sets of 16 - 13 reps. | In the first approach - 16 repetitions, in the next - lowering to 13. |
For girls
The pull-up table on the bar does not always correspond to the individual program. For the female body, peak loads are undesirable. Therefore, training should always be dosed.
| Week of month | Number of repetitions | Comments |
| I | Classes are held in 6 approaches. Each set has 3 - 4 pull-ups. | The first approach is 4 exercises. The rest - 3 exercises each. |
| II | 5 sets of 4 - 6 exercises | Each workout starts with 6 exercises. Reduced step by step up to 4. |
| III | Five sets of 6-10 reps. | In the first approach - 8 repetitions, in the next - 6 each |
| IY | 5 circles of 10 exercises. | First, 10 exercises are performed. |
For fat people
Separately, it is necessary to explain about the possibility of performing pull-ups by people who are overweight. If the normal weight is exceeded by more than 10%, it is not recommended to pull up. This increases the risk of injury. For the possibility of full-fledged classes in this case, you need to undergo a course of treatment for obesity.
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The pull-up table on the horizontal bar is compiled in relation to the classical execution of the specified gymnastic exercise.
Swing
Lying on your back, hands behind your head, tear your head and legs off the floor.
Make swinging in the form of a children's swing.
Hanging swing
In the hanging position, swing the medium amplitude forward and backward. After stopping, the swing direction is to the sides.
Back muscle activation
In the hang, instead of swinging, make energetic deflections of the body back and forth.
Hanging on bent arms
It is performed in three versions:
- direct grip;
- reverse;
- grip.
It is performed as a static exercise for the maximum possible time.
Hanging on bent arms with weight
The same as the previous one, but performed with a medicine ball in the knees.
Slow negative replays
From a hanging position on bent arms, slowly lower to outstretched arms.
Towel pull-up
Instead of a bar, hold onto towels thrown over it or rope cuttings.
Pulling up - in the usual way.
Neutral grip pull-ups
This exercise can only be performed in the gym, since you need 2 parallel bars located shoulder width apart. Either it should be performed on parallel bars from a squat position, or - on your knees. Performing pull-ups and other exercises on the horizontal bar in accordance with the attached tables is one of the most affordable and useful complexes.
Article design:Lozinsky Oleg
Pull-ups video
How to pull up on a horizontal bar for a girl: