Pull-up exercises for girls to learn to pull up

Exercises for performing pull-ups on the horizontal bar include a set of basic techniques for training the main muscle groups involved in lifting the body over the contour of the bar.

To learn how to perform this exercise, a girl will need regular sports activities aimed at strengthening the muscular corset of the back, forearm, upper chest, anterior abdominal wall, and biceps.

The benefits of pull-ups on the horizontal bar

Pull-up on the horizontal bar Is a complex exercise for several muscle groups, the benefits of which are the following effect on the body.

For instance:

• prevention of spinal diseases;
• strengthening the muscles of the anterior abdominal wall (the risk of hernia formation is reduced);
• reduced body weight is ensured;
• general blood circulation improves;
• tendons and muscles of the arms become stronger;
• the back muscle corset is formed, which minimizes its trauma in the future.

The benefits of pull-ups on the horizontal bar are achieved only if the exercises are performed correctly in compliance with the breathing regimen.

Contraindications to classes

Exercises for pulling up on the horizontal bar are contraindicated for girls who have chronic diseases of the body, namely:

• all types of heart disease;
• have suffered a cerebral stroke;
• type 1 and 2 diabetes mellitus;
• herniated disc or spinal compression fracture;
• hypertonic disease;
• arthrosis of the elbow or shoulder joints.

Before starting to engage in sports, it is necessary to undergo a comprehensive examination and consult with a therapist for possible contraindications to physical activity.

Choosing clothes for training

The best form of clothing for doing bar chin-ups includes:

• sweatpants or shorts;
• T-shirt, T-shirt, top;
• special gloves for sports.

Shoes should also be athletic. Sneakers, moccasins or sneakers are the best choice.

Purchase of gloves and rubber bands

Pull-up exercises are best done with special gloves. They are necessary to prevent the formation of calluses and dropsies 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 pull-up gloves in a sports store, and their average cost is 750 rubles.

The rubber band is used to facilitate the pull-up process and is useful for novice athletes. Its price in a sports store is 500 rubles.

How to quickly learn to pull up?

To quickly learn 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 to pull up on the horizontal bar. You need to hang from the bar with a grip shoulder-width apart. Pull up 7-10 cm, tighten the muscles of the arms and back, and then relax. The exercise is repeated 10-12 times.

Mastering push-ups

Exercises for pulling up on the horizontal bar must necessarily include push-ups. You need to fix the tips of your feet and palms of your hands on the floor. The buttocks should be kept as straight as possible. The arms should be slightly wider than the shoulders. Then bending the elbows and push-ups from the floor is performed. It is necessary to perform 5-7 push-ups.

Negative pull-up technique

The negative pull-up method involves the use of additional impulse. The exercise is suitable for girls who are not yet able to perform a full chin lift over the bar. You need to take a box or any other support, and use it as a support to gain momentum at the start of each rep.

You must do at least 10 negative pull-ups.

Warm up

Before starting any exercise on the horizontal bar, it is necessary to warm up all muscle groups. The warm-up lasts from 10 to 15 minutes. They minimize the risk of injury during sports activities. You should warm up the shoulder girdle, perform back bends, knead the lower back, make circular movements with the elbow joints.

Correct breathing

In order not to disrupt the work of the cardiovascular system, it is necessary to observe the correct breathing technique. While pulling the chin to the bar, a deep, unhurried breath is taken, and when the elbow joints are extended and the muscles are relaxed, exhalation is performed. Failure to follow this technique and holding your breath over time can lead to the development of heart disease.

End of workout

The workout ends after all scheduled reps have been completed. The average duration of a training set is 30-50 minutes. depending on the physical form of the novice athlete. After completing a 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 should you exercise?

In order to ensure the full recovery of muscle fibers after sports activities, you should train 3 times a week. The optimal exercise schedule is to exercise every Monday, Wednesday, and Friday. At the same time, it is necessary to provide your body with high-quality nutrition.

Pulling up on the horizontal bar from scratch: a set of exercises for girls

To speed up the process of learning to pull-up on the horizontal bar, it is necessary to gradually master the following physical exercises on the bar.

Blocks

Provides for training the upper and lower blocks of the muscles of the back and chest. To develop the upper block, you should pull up 5-7 times with the widest grip.

Training the lower block involves lifting the body to the bar with a narrow grip with a similar number of repetitions.

Take-off with one leg from the support

This exercise is very similar to the negative pull-up technique. A small chair, box or any other support should be placed under the horizontal bar. During the jerk to the bar, you should push off with your foot and facilitate the pull-up process. The exercise is performed for 10-12 repetitions.

Pull-ups with a tourniquet

You will need to use a dedicated fitness harness.One side of it is tied to the crossbar, and the other is fixed in the form of a loop into which the supporting leg is inserted. During the pull-up, the tourniquet acts as a spring and helps to pull the body upward. Do 12 repetitions.

Australian pull-ups

To perform this exercise, you must use a special horizontal bar that is attached to a ladder or other surface. The bar should be at waist level. During the exercise, the body is pulled up and the horizontal bar is touched not with the chin, but with the central part of the chest.

The position of the body is not in a vertical state, but in a horizontal position with a slight tilt. The support is carried out due to the contact of the heels of the feet with the floor surface. The recommended number of repetitions is 10 times.

Negative jump pull-ups

The technique of performing negative pull-ups with a jump includes a jerk to the bar at the moment of taking off from the ground. In this case, an additional support can be used. After each jump, you should strain your muscles as much as possible and try to reach the crossbar. The exercise is repeated 12 times.

Knee Pull-Up

Bending the knees helps relieve stress on the anterior abdominal wall. It is necessary to fix your hands on the horizontal bar, bend your legs and take them back. Then the body is pulled up to the crossbar, which should be repeated 5-7 times.

Raising the knees to the body

One of the most difficult techniques, which is also recommended for girls who want to quickly learn to pull up. After the hands are fixed on the bar, it is necessary to bring the feet together, bend the knees and raise them to the surface of the chest.

In this position, a pull-up is performed, which must be done 3-5 times.

Swing

The swing technique involves preliminary swinging of the body and pulling up on the bar with a jerk. The moment the chin reaches the horizontal bar should be carried out when the greatest lightness is felt in the muscles of the arms. The recommended number of repetitions is 5-7 times.

Hanging swing

This exercise for training the muscles involved in the pull-up process is performed with jerks, but without swinging 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, you need 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, you need to grasp the bar with a wide grip. Then perform a smooth pull-up of the body without jerking or other sudden movements. It is not necessary to put the chin behind the crossbar, but to reach for its surface with the back of the head, so that all the physical load is provided on the back. Do 5 repetitions.

Hanging on bent arms

Hanging on bent arms is an exercise that aims to train and develop strength in the biceps, as well as the forearm. The technique of its implementation involves pulling the body up 10 cm, and then freezing 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 need to create additional load. In this case, a special belt with a hook is fixed at the waist, on which weights or dumbbells are attached. The weight is selected individually, but in the first stages 2-3 kg are enough, which are added as physical strength in the hands increases.

The number of repetitions is from 3 to 5 times.

Slow negative replays

The technique for performing this exercise involves the contraction of all the muscles of the body in an attempt to reach the crossbar, but all the jerks are carried out smoothly and not abruptly. Simultaneous training of the back muscles, the anterior abdominal wall, arms, upper chest, and shoulder girdle is provided. The recommended number of repetitions is 7 to 10 times.

Towel pull-up

A towel made of thick fabric is thrown on top of the crossbar. It is best to use terry. The hands are fixed by the lower edges of the towel, and then the chin is pulled up to the bar. 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, place your hands on the bar so that they are slightly narrower than shoulder width apart. After that, a smooth pull-up of the body is performed without jerking and rocking. Muscle strength develops, biceps, back and shoulder girdle are strengthened. You need to do 5 repetitions.

Straight grip pull-ups

This is a standard pull-up technique that involves not placing the arms wide on the bar.

The upper limbs should be fixed shoulder-width apart and the feet closed. After that, the body and chin are lifted to the contour of the horizontal bar. The recommended number of repetitions is 7 times.

Reverse grip pull-ups

The reverse grip chin is a similar exercise technique described above, but with the hands turned inward. During the rise of the body to the bar, the maximum load is carried out on the biceps, latissimus dorsi and shoulder girdle.

This technique is recommended for girls who have mastered the basic exercises, but do not have sufficient strength in their hands. You need to do 5-7 reps per workout.

Weekly workout program for beginners

For girls who are just mastering a set of exercises that contribute to the development of pull-ups on the horizontal bar, it is recommended to draw up an individual schedule of sports activities.

The best choice would be the following training program, broken down by day of the week:

On Monday, the same workout routine resumes and the specified exercise list is performed. As physical fitness improves and the strength of the shoulder girdle, biceps, latissimus dorsi, and the anterior abdominal wall increases, you can increase the number of repetitions, as well as perform exercises with additional weight.

Common problems preventing pull-ups and their solutions

On the way to mastering the pull-up techniques on the horizontal bar, the following factors can be that exclude sports, reduce the functional abilities of the body, or violate the rules of the training program.

Such as:

• overweight that cannot be reduced to optimal levels;
• diseases of the musculoskeletal system, nervous, cardiovascular, endocrine systems, which, due to physical exertion, can turn into an exacerbation stage;
  
• 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 broadest muscles of the back, which excludes the restoration of a full load while pulling the body up to the bar;
• neuropsychiatric disorders in a chronic or acute form of development;
• back injuries, sprains of the tendons of the upper extremities, damage to the elbow and shoulder joints.

Doing regular pull-ups on a horizontal bar strengthens and develops your lats, shoulder girdle, biceps, upper and lower chest. The muscle fibers that cover the anterior wall of the abdominal cavity acquire greater density, elasticity and are in good shape all the time.

Mastering pull-ups on the horizontal bar requires constant implementation of a set of physical exercises without disrupting 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: