How can a girl learn to do pull-ups? Tips from a fitness trainer

What muscles work when doing a pull-up?

Joints work:

Brachial;
Elbow.

Those. Our 2 joints extend and bend. Depending on the positioning of your arms: wider or narrower, or the rotation of your hands, different muscle groups will work. Most often this is:

Forearm;
Biceps;
Triceps;
pectoral muscles;
deltoid muscles;
your back muscles.

But in addition to working your joints and upper body muscles, your stabilizer muscles and your abs will also get a good workout.

What hinders beginners

Often beginners cannot learn how to do pull-ups. There are objective reasons for this.

The most common are:

Excessive weight , due to which the muscle strength is not enough to pull yourself over the bar. It should be reset with the help of specialized training.
Low level of general physical fitness. This should be corrected through training aimed at developing strength, agility and endurance.
Insufficient development of the auxiliary muscles. It is necessary to focus on their development.
Incorrect technique for performing the exercise. This deficiency can only be corrected by regular practice and will help avoid uneven muscle development.

Types of grips.

Let's look at different grips and wrist rotations, as well as which muscles will work more and which ones less.

Reverse grip.

The easiest way and it is more suitable for beginners. Reverse grip - when you place your hands close to yourself and pull yourself up in this way. This exercise will work your biceps the most. Of course, the back will also participate, but the arm muscles will receive more load.

Medium grip.

If we unfold our brushes, i.e. palms facing away from us, the position of the hands will be average, then in this way the load will be distributed evenly. Those. it will go both on your arms and on your back.

Wide grip.

The most difficult type of pull-up is with a wide grip, i.e. when your arms stand as wide as possible, and when your palms only look to the side. Thus, you can only pull yourself up when you have developed the broad back muscles.

"Russian Ninja"

In 2022, on her second attempt, Yana passed the casting for the extreme show of Channel One “Russian Ninja”. The girl prepared for the project for a long time, accelerated her recovery from injury and overcame the qualifying rounds, but during filming she could not control her fear and was unable to complete the difficult obstacle course. But Yana still finds that experience interesting and useful.

Photo: instagram.com/logvina.ya

In December 2022, the blogger celebrated her 40th birthday, but the numbers in her passport do not scare the woman. She introduces more and more people to a healthy lifestyle, actively travels, plays sports and does not regret at all that she once disobeyed her loved ones and radically changed her life.

Should I wear a sports bra for home workouts? Mammologist's opinion

Effective workout at home with minimal equipment. Leveling up is no worse than in the gym

Errors when pulling up.

Before we get into the tips for doing pull-ups, we want to tell you one thing, if you haven’t been able to do pull-ups for several years, don’t be upset, maybe you’re doing something wrong.

Mistake 1. Do not forget this thing: men will always succeed faster and better than women, because the upper part of the body is more developed in men.

Mistake 2. Another common mistake why you cannot do a pull-up is that you are trying to pull yourself up using inertia, i.e. you push yourself to the top, rather than feeling your back muscles. Try to keep your body straight.

When to expect results

Practice shows that girls who are just starting to perform exercises on the horizontal bar find it very difficult to independently master tricks. The first positive results can be observed after 3-4 months. regular workouts. This is provided that all exercises on the bar are performed technically correctly.

Learning tricks on the horizontal bar for beginners requires regular training according to a prepared lesson plan.

A larger number of tricks of varying complexity can be mastered within 1 year of continuous training. The result obtained will remain for a long period of time, even if the girl stops further sports activities.

This is due to the fact that muscles, developing on the horizontal bar, are stronger, more elastic and more resilient under conditions of physical activity.

Tricks on the horizontal bar are a type of physical exercise that includes elements of artistic gymnastics and acrobatics. For beginners, such exercises on the crossbar are quite difficult.

Girls who decide to master the technique of performing tricks on the crossbar must adhere to the principle of regular physical exercise without violating the training course schedule. These exercises can be done outdoors, at home or in the gym.

During training, you should drink enough plain water without gases to prevent dehydration. On average, there should be at least 3 training days per week with daily rest breaks.

Pull-up technique on the horizontal bar from scratch.

Where to start your training if you want to learn how to perform this exercise efficiently?

Preparation.

Any workout, even if you work, say, on your legs, begins with pull-ups, i.e. you do them not at the end of the workout just to learn, but at the beginning of the workout, when the muscles are not tired and you have the strength for this exercise, because it is very energy-intensive.

Don't forget to warm up before this exercise and pay special attention to your joints.

If you have absolutely zero level, i.e. you are hanging on the bar and just dangling from side to side, of course the reason for this is that you have weak arms, or a weak back, or maybe both. Therefore, first of all, you need to:

strengthen the muscles of your arms;
biceps;
triceps;
forearms;
deltoid muscles of the shoulders;
your back with your lats and lower back.

Strength exercises.

This can be done with strength training. There are quite a lot of them. Still, the best exercises to prepare the muscles of your arms and back for pull-ups are push-ups and reverse push-ups.

I would like to pay special attention to reverse push-ups. You go to the machine, lower the bar as low as possible and stand under it. Take at least a narrow grip, try different grip options, and begin to pull your body towards the bar. This way you will at least roughly feel the muscle groups that you should work in this exercise.

Another miracle simulator like the graviton will help you with these exercises , but it is very rare and difficult to find. You can also use an expander or regular tape. You can simply attach it to the top railing and then stand on it with your feet. This elastic band lifts you up and makes it easier for you to pull yourself up.

Auxiliary means.

Now about the aids that will help you do pull-ups longer and better:

The first thing we can recommend to you is ordinary gloves , because... our women's hands will look very ugly with calluses, and it's just very inconvenient and painful to slide along the handrail when you don't have gloves.

The second is the wrist straps. The simple fact is that when we pull ourselves up, and the last few approaches are hard for us, but we know that we can do more, then your hands are the first to give up, they sweat and slide off the horizontal bar.

Contraindications and possible harm

Tricks on the horizontal bar for beginners involve regular performance of heavy physical activity. Therefore, a girl who wants to master this area of sports is required to carry out high-quality training.

It must be remembered that training on the crossbar is strictly contraindicated in the following cases:

retardation in physical development, accompanied by muscular dystrophy;
disproportionate disturbances between the length of the upper and lower limbs, as well as the torso;
deformation changes in the chest, which can worsen during sports activities;
congenital or acquired pathologies of the upper extremities, in which it is impossible to fully grasp the crossbar;
epileptic seizures;
damage to the central nervous system by parasitic and infectious diseases, the consequences of which are impaired coordination of movements and other dysfunctions of the body;
previous spinal cord and brain injuries;
heart diseases associated with disruption of its rhythmic activity;
arterial hypertension, as well as a tendency to periodic occurrence of hypertensive crises;
diabetes mellitus type 1 and 2;
transient ischemia of the blood vessels of the brain;
periodic fainting of unknown origin;
previous cerebral infarction;
malignant tumors, regardless of which part of the body the foreign tumor is localized in;
damage to peripheral nerves, the consequences of which are disruption of the innervation of muscle tissue;
acquired and congenital heart defects;
cardiopsychoneurosis;
attacks of bronchial asthma;
cardiac ischemia;
ulcerative damage to the gastric mucosa, as well as the walls of the duodenum;
liver cirrhosis and benign form of hyperbilirubinemia;
chronic pyelonephritis and other inflammatory and degenerative kidney diseases;
arthritis and arthrosis of the joints of the upper limbs, shoulder girdle;
hematological diseases and pathologies of the hematopoietic system;
thyrotoxicosis of the thyroid gland;
pathologies of the adrenal cortex;
obesity of 2 and 3 degrees of severity;
acromegaly;
previous spinal fracture;
aortic diseases, in which there is a significant risk of damage to the walls of the blood vessel;
pronounced defects or complete absence of a large number of fingers, in which the girl will not be able to fully fix the limbs on the horizontal bar;
abdominal hernia;
hemorrhoidal disease, accompanied by periodic exacerbations, as well as prolapse of nodes.

Tricks on the horizontal bar for beginners are mastered gradually, but subject to regular training. Before starting exercises on the crossbar, you should undergo a comprehensive examination by a cardiologist.

If there are one or more diseases of the internal organs or the musculoskeletal system, the girl should seek medical help from a doctor of the appropriate profile. Otherwise, intense physical activity on the horizontal bar can lead to herbs and deterioration of health.

Warm-up

Warm-up is the main component of any physical activity. It helps to warm up muscles and joints and avoid future injuries. Warm-up takes from 5 to 20 minutes. During warm-up exercises, you should pay attention to all muscle groups in turn.

Warm-up exercises:

Rotating the head and tilting the head in different directions prepares and stretches the cervical vertebrae.
To warm up your hands, you can use swinging your arms in different directions and rotating your hands. You can do 3 sets of 10-15 times.
Bends from side to side and forward, as well as rotation of the body, allow you to warm up your torso muscles.
Leg swings and jump rope work are suitable for warming up your legs. To reduce the risk of muscle strain and torn ligaments during training, you should do a couple of stretching exercises after warming up. You need to linger while performing the exercises for 5 to 10 seconds, until slight discomfort appears in the muscles.
Place your feet shoulder-width apart. Alternately you need to reach with your hands the right foot, the center and the left foot. Repeat 3-5 times.
Starting position: feet shoulder-width apart, hands on the belt. It is necessary to lunge forward with your right leg bent at the knee. Stand in this state for 3-5 seconds. and return to the original position. Repeat everything with the left leg. The number of repetitions is from 5 to 10 times.
Place your feet shoulder-width apart. Place your hands along your body. Swing your arms 25 times forward, 25 times back.

Exercises with safety net

When studying independently at the initial stages, you can take care of the availability of insurance:

The classic method is carried out using a stool, standing on which you can pull yourself up, hovering in the upper position for a few seconds.
The use of rubber, which is tied to the belt and helps during the exercise. In just a few days you will be able to pull yourself up without her help.
When exercising in fitness rooms, you can use a special simulator - a gravitron. It works on the principle of counterweight.

How to teach a child to do pull-ups

Regardless of age, anyone can do pull-ups on the horizontal bar. From scratch, the easiest way to learn this exercise is in childhood, since at this time a person is most malleable and capable of development in all areas, from mental to physical.

To develop hands for a long hang on the bar, two weeks of training with a rubber expander are required , the level of rigidity of which should be selected based on the characteristics of a particular child.

Immediately after this you can begin training. The most effective way is to get help from an adult who is behind you and helps you pull yourself up. For a month, you should do several approaches a day, gradually reducing the support, as a result of which the child will learn to pull himself up correctly on his own.