Personally, I find pull-ups very difficult. And if we’re being completely honest, it’s not possible at all. I have fairly strong arms and back, but at the same time I still hang on the horizontal bar like a flag on a flagpole in complete calm. No matter how hard I tried, no matter how hard I tried to grab the air with my teeth and pull myself up, nothing worked.
I turned to my trainer for advice, and he said that the problem was most likely not with my physical fitness, but that I did not quite understand which muscles should be included and how to use them. Therefore, to begin with, he advised me to train on a special pull-up machine. Feel the working muscles, understand the process, and then try to pull yourself up.
In addition, there are exercises that will prepare you just as well for pull-ups.
Why do I need this and why can it be useful to you? Well, first of all, I categorize this exercise as one that could save my life someday (this also includes long jumping, running, and balance). And secondly, a girl who can do pull-ups is cool. You can argue and win endlessly. 
Pull-ups work your core, quadriceps, glutes, and, of course, your upper body muscles, including the latissimus dorsi and pectoralis major muscles.
The series of exercises provided will strengthen each of these muscles and also train the body to use them correctly. It is recommended to perform this set of exercises 2 times a week for 3-4 approaches.
So, let's go!
Horizontal bar school
The horizontal bar training program can be varied, although some have no idea what a horizontal bar school is. Tricks on the horizontal bar invariably involve the risk of damaging something, especially if your ligaments or muscles are not sufficiently trained, and your coordination leaves much to be desired. The horizontal bar school will help you cope with this. The horizontal bar school is an indispensable thing for those who are trying to learn how to do tricks on the horizontal bar on their own. The horizontal bar school gives you the opportunity to understand how to do basic tricks on the horizontal bar correctly, using the advice of experts in video lessons. Downloading them online is no problem now. Video tutorials will teach you everything from how to learn how to do dips to how to properly put on the straps for a horizontal bar. The horizontal bar school is recommendations for performing certain elements (flag, chair, crypt, crab, feather) and games in which they can be used. The horizontal bar school will tell you how to do one of the most difficult tricks - the angel on the horizontal bar, which turns out to be far from “angelic” when it comes to training. This element is also called royal, apparently because not every mortal can perform it. It requires special plasticity, flexibility of the hands, and takes so much strength that you want to fall to the ground and not move for several minutes. Explaining in detail the features of all elements, the horizontal bar school provides a good basis for any game. Games are a great opportunity to take a break from the training routine. The most popular games are “ladder” and Add-on. Playing on the horizontal bar develops endurance, coordination and the ability to think rationally. The most common version of the game is to take turns hanging on the crossbar with periodic pull-ups, determining who will “outhang” whom. Add-on is a game in which several people participate, taking turns performing some identical elements, but each subsequent participant adds their own element. As the game progresses, the number of elements increases, the time spent hanging on the crossbar increases, and the weak link in the form of the most tired participant disappears.
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Crocodile
Grab the bar (narrow grip), lean your body forward, with your elbows bent and your body positioned along the floor. The exercise is not easy, but effective - the result will not be long in coming, the Vtrenirovke website guarantees.
The following stunt techniques are distinguished: turns, forceful exits, interceptions, lifts. The easiest way to start learning on climbs is on them.
Crocodile
The main technique is an inversion lift: Grab the horizontal bar with your hands (without bending them), pull yourself up, then move your lower body forward a little and throw your legs over the horizontal bar. Next, turn around and straighten your arms, touching the horizontal bar with your lower abdomen.
Warm-up
- Warm-up before training begins with a warm-up. Running, jumping rope and any other active movements will raise body temperature and activate all muscles.
- During normal movements, the joints work in a moderate mode and sometimes stagnate. Active physical activities place a lot of stress on them, so you need to work every joint to “wake them up.” For this part of the warm-up, rotational movements of each node are performed.
- The exercises are performed starting from the upper body and gradually descending below. Before doing pull-ups, warm up your hands, elbows and shoulders especially carefully, as they take on most of the load.
- The warm-up ends with stretching. It increases the elasticity of muscles, allowing them to work much more efficiently and not hurt after training.
Particular attention should be paid to the muscles of the arms and back. The entire warm-up should take about 15 minutes.
5 minutes for each block of exercises.
"Sun"
To perform this technique well, you must first master a handstand. This can be done not on the horizontal bar, but indoors against the wall. It is considered normal to stand for four minutes. Naturally, it will take a lot of time and patience, and it may not work out quickly.
You will need to learn to swing as much as possible and be able to keep your arms and back straight. For some reason, it is believed that only guys can perform such tricks on the horizontal bar; girls are either afraid or nothing good comes of it. Nonsense, representatives of the fairer sex can perform all of the above elements over time no worse, or even better than guys - more graceful and beautiful.
It’s easier to risk starting the swing from the front stop. When moving into a vertical stance for the first time, you may experience slight panic - this is a completely normal feeling. Gradually, the feeling of apprehension will pass, and you will be able to do everything as it should. You just have to roll over to the other side once, and you can consider that everything worked out.
To complete the series, you must train tirelessly every day. To prevent your workouts from getting boring, it is preferable to diversify the program with other exercises. Over time, even the most complex of them will seem very simple. After mastering the “sun”, you can begin to master the most difficult tricks on the horizontal bar.
Cool spinner tricks for advanced people
If ordinary tricks are already too boring for you, and you want something exotic, then try adding foreign objects or new people to the action.
You can throw the spinner with your friend using basic movements, but only together.
Or you can do like these guys, shooting with a bow and throwing darts at a spinning spinner:
Is it still easy? Then connect your pets to the spinning rod. The main thing is not to pester wild animals, they may not appreciate it
What other tricks can you do with a spinner?
Yes, what will come to mind, what people have not already come up with, and I’m sure they will come up with even more. For starters, another video selection with 50 interesting tricks:
What original movements and tricks can you do with a spinner?
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Where to begin?
The beginning will be difficult in any case, so there is no need to demand that you perform the exercises in their ideal form. As a rule, girls have rather weak arms, and most exercises in workout are aimed specifically at strengthening them.
“If you can’t do the exercise right away, you can start with the ones leading up to it, gradually moving on to more complex versions - this way the muscles will begin to “understand” what exactly is required of them.
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Instead of regular pull-ups, you can do something simpler, such as Australian pull-ups. This exercise is universal: both an overweight person, someone who has just recovered from an injury, and someone who has never played sports before can handle it.”
Watch the video on the official Street Workout YouTube channel.
Contraindications to classes
Pull-up exercises on the horizontal bar are contraindicated for girls who have chronic diseases of the body, namely:
- all types of heart diseases;
- suffered a cerebral stroke;
- diabetes mellitus type 1 and 2;
- herniated discs or compression fracture of the spine;
- hypertonic disease;
- arthrosis of the elbow or shoulder joints.
Before you start exercising, you need to undergo a comprehensive examination and consult with a general practitioner about possible contraindications to physical activity.
Rise
The most accessible lift for inexperienced gymnasts is the inversion lift.
To perform it, you need to grab the bar with an overhand grip, then pull yourself up. Then swing your legs over the bar, do a flip and go into a handstand with emphasis in front, when the lower part of the abdominal area barely touches the bar.
Tricks on the horizontal bar and uneven bars can be much more sophisticated. For example, as an option for lifting with a coup, there is an element under the romantic name “feather”. Here the body must not come into contact with the crossbar. To do this, when pulling up, you need to throw your legs with force and at the same time move away from the crossbar.
Bodymaster.ru recommends Fitness Trainers:
If lifting is easy for you, try a more difficult version of this element. The whole difficulty lies in preventing the body from touching the crossbar during execution. It sounds easy, but try it! Let's reveal a secret: to achieve this, at the moment of pulling up, you need to perform a sharp kick with your legs and at the same time do a push-up.
Riveting
The kip-up, or pull-up on the horizontal bar, is a classic version of the lift. During the execution, you do not need to do a pull-up, just raise your legs to the bar, then dive with them, then rise onto straight arms. If leg raises are difficult for you, first practice this element separately in your workout exercises on the horizontal bar.
Correct technique and types of grip
A prerequisite before starting classes is to do a thorough warm-up, warm up the muscle fibers to prevent injuries. The preparation includes rotational movements of the wrists, shoulder joints and elbows. Girls should use elastic bandages at the bend of their hands and special gloves to protect their palms from calluses. The diameter of the crossbar is selected according to size, the hand should clasp the bar completely, the thumb should close the grip into the lock. Of the pull-up techniques, three types are considered the most suitable for women's training.
- Classic pronated (straight) grip, when the hands are placed on the bar from above, the distance between the hands is equal to the width of the shoulders or slightly more, the hands are turned with the back to the face. Pull-ups on the horizontal bar in this way maximize the use of the muscles of the back and forearm.
- With a reverse (supinated) grip, the hands clasp the bar so that the palms are facing the face. The main load in this technique falls on the biceps. For girls, use a neutral grip width, approximately at shoulder level. Placing your hands close together increases stress on your wrists and can lead to injury.
- A straight, wide stance primarily targets the trapezius, teres, and upper latissimus dorsi muscles. The hands are placed 20–25 cm wider than the shoulders. It is more difficult to do pull-ups with a wide grip, so exercises are included in the program after mastering other methods.
Movements should be smooth, without jerking or swaying when lifting up or abruptly “throwing” the body down. The back is slightly arched, the shoulder blades are brought together. There is no need to stretch your neck or throw your head back. To ensure a sufficient supply of oxygen to the muscles and heart, the girl must follow a breathing technique: exhale evenly when lifting and take deep breaths in the negative phase.
After exercising on the horizontal bar, it is useful to give the working muscle groups a static load, perform a plank: take a position as if doing a push-up and hold for as long as possible. At the end of the workout, be sure to do a cool-down and stretching exercises.
Straight grip
Reverse grip
Straight, wide stance
Movements should be smooth, the back should be slightly arched, the shoulder blades should be brought together
Pull-up technique visually
Negative pull-ups
When the arm muscles are sufficiently strengthened, move on to the crossbar. The first experience on the horizontal bar will be free hanging on straight arms, which will help stretch the back muscles and help the hands and ligaments get used to the grip. It is not yet possible to lift the body weight, so the girls start with negative pull-ups. To do this, the body is fixed at the top point when the chin is above the horizontal bar. Take a deep breath, and as you exhale, lower yourself down as slowly as possible until your arms are completely straightened. The negative phase must be at least 5 seconds. The exercise loads the biceps and back muscles and helps you feel how they work together.
When climbing onto the apparatus, use a support: a bench or stand of such a height that you can stand at the desired point. It is convenient when the horizontal bar is combined with a wall bars, you can rest your feet on the rungs of the stairs. They begin to do pull-ups 1–3 times, the repetitions gradually increase, but what is more important than the number of approaches is a slow pace, at which it is possible to emphasize the tension on individual muscle groups.
A good preparation for pull-ups would be exercises on the gravitron. The exercise machine has an adjustable system of counterweights; the load can be smoothly changed and the muscles gradually accustomed to working on the crossbar. When the girl managed to learn how to do pull-ups in the negative phase and master the gravitron, it’s time to move on to classic exercises on the horizontal bar.
Negative pull-ups
Exercises in the gravitron
Tricks for girls
The usual women's elements of workout are not comparable to men's in terms of loads. Young men are not just naturally stronger, they have better upper body development and greater endurance. This does not mean that women are not able to master difficult climbs and exits on the horizontal bar. But they will have to spend more effort and time to work out the strength components.
The tricks themselves are not divided into male and female, but, as a rule, the “beautiful half” for performances selects not so much power options as beautiful balancing, which allows them to demonstrate the grace of the body and its flexibility.
For both men and women, mastering basic trick techniques should be consistent: starting with easy things, overcoming boredom from the lack of variety, practicing the technique, increasing endurance and strength, and only then moving on to complex ones. It is advisable to consult with an experienced workout athlete about what can be added from tricks or elements for their preparation. Otherwise, instead of the health benefits and pleasure from the ability to perform spectacular elements, you can get extremely serious injury.
Using an elastic band
You can start training on the horizontal bar using expanders or elastic shock absorbers, which partially compensate for body weight. A device in the form of a ring is attached to the crossbar, the free end is pulled tight, and the legs are inserted into the loop. When pulling up, the contraction of the band facilitates the effort and pushes the body upward. Sports stores sell rubber loops with different levels of resistance, each type has a corresponding color. A suitable shock absorber is selected using a special table, based on weight and current training results.
Over time, the muscles become stronger, and the elastic band is replaced with another, weaker one. You can also combine the resistance of the elastic band by changing the length. If you wrap the elastic around the bar several times, it will provide more support initially. As the length of the loop increases, the load on the arms and back increases.
A partner can help compensate for your own weight and make your first pull-up attempts easier by supporting your back and gently pushing you up. The assistant will also monitor the execution technique, the correct position of the back, and will serve as motivation to make several additional attempts. You should not stay at a monotonous load for a long time. The last repetitions should be done at maximum effort, this is the only way to train endurance and progress in strengthening muscles.
As a rule, it is more difficult for a girl to learn how to do pull-ups on a horizontal bar from scratch than for a man. By nature, women have weak wrists and less developed upper body. But exercises with a crossbar give you health, endurance, and a beautiful figure. If you start with simple workouts and step by step complicate the loads without losing your spirit, then the goal will definitely be achieved.
