How to teach a girl to do pull-ups on the horizontal bar from scratch

The benefits of pull-ups on the horizontal bar

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

For example:

• prevention of spinal diseases;
• strengthening the muscles of the anterior wall of the abdominal cavity (reducing the risk of hernia formation);
• ensures weight loss;
• general blood circulation improves;
• the tendons and muscles of the arms become stronger;
• a muscle corset of the back is formed, which minimizes its injury in the future.

The benefits of pull-ups on the horizontal bar are achieved only if the exercises are performed correctly and the breathing regime is observed.

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.

Why are athletic girls more attractive to men than thin girls?

24.12.2019

It's no secret that a fit and athletic body is the main factor of attractiveness for both men and women. Recently, there has been a trend that women who lift heavy weights in the gym are becoming more popular than skinny models who gracefully stride down the runway.

Beauty ideals are changing

According to a study from the University of Missouri in Kansas City, there is an increasing emphasis on fit, muscular and healthy bodies these days.
Even Miss USA 2020 Cheslie Crist has defined abs and sculpted arms. Changes in the standard of female beauty have coincided with an increase in the number of girls who have discovered the benefits of strength training in the gym, created “sports” accounts on Instagram and fill out posts with the hashtag #strongnotskinny.

Why are athletic girls more attractive to men?

At first glance, it may seem that the main reason lies in appearance, but this is far from the case.
Sure, an attractive figure and nice curves are sometimes enough to make a guy want to date you, but the real benefits of dating a fitness girl actually have nothing to do with how good she looks. The main reason is what it is. After all, in order to achieve a good physique, you need to do a tremendous amount of work, which means having internal qualities that most people in modern society do not have. She's more confident

Women have always appreciated confidence in men, but the fact is that men also love self-sufficient women.

When a girl begins to notice real changes in her body, as well as catch the admiring glances of others, her self-esteem grows, and consequently, her attitude towards herself changes.

On the other hand, shy women tend to attend social events less often, become more jealous in relationships, tend to obsess over problems, and stop developing. Additionally, low self-esteem is usually a lack of sexual confidence.

She takes relationships more seriously

Achieving and maintaining athletic goals requires enormous dedication, as does commitment to relationships. A woman who takes care of her figure knows how to distribute life priorities and spends her free time only on those things that are really important. If you're dating a fitness girl, she's probably serious about you and planning a long-term relationship. You can always rely on her. Instead of going to a party, she'll probably prefer to cook a healthy meal for both of you or ride her bike in the park.

She's much more positive

Who do you prefer to spend time with: a cheerful person or a sad one? The answer seems obvious. Athletic girls are much more positive and happier than those who do not engage in fitness and here's why:

“ During exercise, neurons in the brain release endorphins, chemicals that produce a feeling of euphoria.
They trigger the release of a number of hormones that improve your mood and create a feeling of happiness. Exercise also helps combat stress . When we exercise, the body burns the stress hormone cortisol , which can increase feelings of nervousness and anxiety, reducing motivation and immunity
."

However, despite all the positive qualities of fitness girls, it should be remembered that physical attraction also plays an important role. Athletic women have slender legs, toned and firm buttocks, a narrow waist and a lower percentage of fat. In addition, they look healthier than thin girls who are constantly on a diet. Therefore, women who regularly engage in fitness are more attractive to the opposite sex.

Purchase of gloves and rubber bands

Pull-up exercises on the horizontal bar are best performed with special gloves. They are necessary to prevent the formation of calluses and dropsy 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 gloves for pull-ups at a sports store, and their average cost is 750 rubles.

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

How to quickly learn to do pull-ups?

To quickly learn how to do pull-ups on the horizontal bar and at the same time perform all the exercises correctly, you need to regularly do the following exercises.

Partial repetition method

This is a training technique that will allow you to quickly learn how to do pull-ups on the horizontal bar. You need to hang on the bar with a shoulder-width grip. Pull up 7-10 cm, tense the muscles of your arms and back, and then relax. The exercise is repeated 10-12 times.

Mastering push-ups

Pull-up exercises on the horizontal bar must 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. Your arms should be slightly wider than shoulder-width apart. Then the arms are bent at the elbows and push-ups from the floor. 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 cannot yet 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 repetition.

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 duration of 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, bend your back, stretch your lower back, and make circular movements with your elbow joints.

Correct breathing

In order not to disrupt the functioning of the cardiovascular system, it is necessary to follow the correct breathing technique. While pulling the chin to the bar, take a deep, leisurely breath, and exhale while straightening the elbow joints and relaxing the muscles. Failure to follow this technique and holding your breath over time can lead to the development of heart disease.

Completing the workout

The workout ends after all scheduled repetitions 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, you need to stabilize your breathing, slowly walk from side to side or take a walk in the fresh air.

Contraindications

This option of physical activity has a list of contraindications.
Exercises on the horizontal bar are not recommended for people who have the following diagnoses:

• Protrusion of intervertebral discs;
• Scoliosis;
• Intervertebral hernia.

Osteochondrosis, and especially of the cervical spine, will most likely also be the reason for the presence of some restrictions in the training plan. In any case, before starting training you should definitely consult with a specialist.

Pull-ups on the horizontal bar from scratch: a set of exercises for girls

To speed up the process of learning how to do pull-ups on a horizontal bar, you need to gradually master the following techniques for physical exercises on the bar.

Blocks

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

Lower pulley training involves lifting your body to the bar with a close grip for the same number of repetitions.

Pushing 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. When jerking towards the bar, you should push off with your foot and facilitate the process of pulling up. The exercise is performed for 10-12 repetitions.

Pull-ups with harness

You will need to use a special fitness tourniquet. 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 a pull-up, the tourniquet acts as a spring and helps pull the body up. You should 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 crossbar should be at waist level. During the exercise, the body is pulled up and touched to the horizontal bar not with the chin, but with the central part of the chest.

Pull-up exercise on the horizontal bar for girls. The photo shows an example of Australian pull-ups.

The position of the body is not in a vertical state, but in a horizontal one at a slight inclination. Support is provided by the contact of the heels of the feet with the surface of the floor. Recommended number of repetitions is 10 times.

Negative jumping pull-ups

The technique of performing negative pull-ups with a jump involves jerking towards the bar as you lift off the ground. In this case, 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.

Pull-up with knees bent

Bending your knees helps ease the load on the anterior wall of the abdominal cavity. 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 how to do pull-ups. After your hands are fixed on the bar, you need to bring your feet together, bend your knees and raise them to the surface of the chest.

In this position, pull-ups are performed, which must be done 3-5 times.

Swing

The swing technique involves preliminary swinging of the body and pulling up on the crossbar with a jerk. The moment the chin reaches the horizontal bar should occur when the greatest lightness is felt in the arm muscles. 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, using all muscle groups, stretch your chin to the bar. 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 back muscles, you need to grab the bar with a wide grip. Then perform a smooth pull-up of the body without jerking or other sudden movements. It is necessary not to place your chin behind the bar, but to reach for its surface with the back of your head, so that all physical activity is placed on your back. Should be performed 5 repetitions.

Hanging on bent arms

Hanging with bent arms is an exercise that is aimed at training and developing the strength of the biceps, as well as the forearm. The technique for performing it involves pulling the body up 10 cm, and then freezing and tensing the whole body.

You need to hang on bent arms for 10 seconds, and then relax and do the exercise for 7 repetitions.

Hanging on bent arms with weights

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 around the waist, onto which weights or dumbbells are attached. The weight is selected individually, but in the first stages 2-3 kg is enough, which is added as the physical strength in the hands increases.

The number of repetitions is from 3 to 5 times.

Slow negative reps

The technique of performing this exercise involves contracting all the muscles of the body in an attempt to reach the crossbar, but at the same time all jerks are carried out smoothly and not sharply. Provides simultaneous training of the muscles of the back, the anterior wall of the abdominal cavity, arms, upper chest, and shoulder girdle. The recommended number of repetitions is from 7 to 10 times.

Pull-ups with a towel

A towel made of thick fabric is placed on top of the crossbar. It is best to use terry cloth. 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. Number of repetitions – 7-9 times.

Neutral grip pull-ups

To perform pull-ups with a neutral grip, you should fix your hands on the surface of the bar so that their position is slightly narrower than shoulder width. After this, the body is smoothly pulled up without jerking or swaying. 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 your hands wide on the bar.

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

Reverse grip pull-ups

Pull-ups using a reverse grip are a similar technique to performing the physical exercise described above, but only with the hands turned inward. When lifting the body to the bar, the maximum load is placed on the biceps, latissimus dorsi and shoulder girdle.

This technique is recommended for use by girls who have mastered basic exercises, but do not have sufficient strength in their hands. It is necessary to do 5-7 repetitions per workout.

Where to begin?

To learn how to do a pull-up, you need to develop good grip strength. To do this, you need to master hanging on the bar (bringing the exercise time to two minutes). Therefore, answering the question of how to teach a girl to do pull-ups from scratch, we can give recommendations for initially strengthening the forearms and wrist muscles. The best and most accessible way at home is the push-up exercise.

Weekly training program for beginners

Girls who are just learning a set of exercises that will help them master pull-ups on the horizontal bar are recommended to create 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 course of the training program is resumed and the specified list of exercises is performed. As your physical fitness improves and the strength of your shoulder girdle, biceps, latissimus dorsi, and anterior abdominal wall increases, you can increase the number of repetitions and perform exercises with additional weight.

Why is it harder for girls to do pull-ups?

Today’s article, although it should show how a girl can learn to do pull-ups, will also be interesting for guys.
According to available statistics, every third young man cannot do even one pull-up. This is completely unacceptable, but you shouldn’t despair. The main reason why you can't do pull-ups is definitely laziness. You just don't want to learn how to perform this movement. The second reason is the person's body weight. The more you weigh, the more difficult it is to pull yourself up, as you need to apply more effort.

In such a situation, you first need to get rid of excess weight. Use jogging and other strength movements for this. As a result, you will build a foundation for performing pull-ups, prepare your heart for high loads, and lose fat.

If your body weight does not exceed the norm, then your muscles are underdeveloped. Start exercising and change the way you think about nutrition. Let's note that sometimes there are guys who look pumped up, but they also fail to pull themselves up. But upon closer examination of this issue, you will not find anything special in this. To perform pull-ups, you must have practice working on the horizontal bar.

First of all, this concerns muscle strength and neuromuscular connections. When performing this movement, all your muscles must work in harmony, and this is achieved by triering the brain as well. The brain controls all our actions, and if you have sufficient strength, but have not worked on the horizontal bar before, then it is quite possible that you will not be able to pull yourself up.

The most common problems that prevent you from performing pull-ups and their solutions

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

Such as:

• excess body weight that cannot be reduced to optimal levels;
• diseases of the musculoskeletal system, nervous, cardiovascular, endocrine systems, which due to physical activity can go into the acute stage;

• long working hours and poor nutrition;
• the presence of bad habits in the form of regular drinking of alcoholic beverages, use of drugs and tobacco products;
• very low body weight, which includes the absence of a corset for the latissimus dorsi muscles, which eliminates the possibility of recreating a full load when pulling the body to the bar;
• psychoneurological 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.

Performing exercises for regular pull-ups on the horizontal bar ensures the strengthening and development of the latissimus dorsi, shoulder girdle, biceps, upper and lower chest muscles. The muscle fibers covering the anterior wall of the abdominal cavity acquire greater density, elasticity and are always in good shape.

Mastering pull-ups on a horizontal bar requires constant performance of a set of physical exercises without disrupting the training program. The first positive result can be expected in the 4th week of sports.