How to learn to pull up a girl on a horizontal bar. Fat burning fitness workout on the horizontal bar for girls. Workout for girls

Gymnastic equipment is an ideal option for girls to adjust the shape, outline the contours and curves of the body. Classes on the crossbar do not require the purchase of subscriptions, expensive equipment, and the effect is comparable to the result of enhanced training in the gym.

From a biomechanical point of view, body raises are comparable to vertical traction, where body weight is used instead of weights. Despite the variety of versions, involved to varying degrees: lats, biceps, triceps. , delta, large round, brachialis, dentate, radial.

First, the body must be prepared. It is better to start with a free hang, trying to stay in an uncomfortable position for 2 minutes (until muscle failure). To hang on the bar for a long time, the arms must be strong. Help to strengthen the muscles.

Option for the unprepared:

1. we approach the wall by about 70 cm;
2. on the chest line we rest our hands on the surface;
3. without lifting the foot, we feed the upper body forward.

A few days later we push up from the floor, standing on bent knees. We put our palms, spaced wider than our shoulders, on the mat, with our chest down. Having adapted, we take the emphasis lying down.

Carpal expanders will also help build strength.

Pull-up technique on the horizontal bar for girls

Before training, a run is relevant, a set of warm-up exercises for 10 minutes. The effect depends on the quality of execution.

1. For beginners, correct hand position is important. When grabbing the bar, turn the palm away from us, hold the thumb from below.
2. Slowly raise the body up until the chin overcomes the height of the crossbar.
3. Slowly straightening your arms, we go down. The ascent and descent times are the same.

In order for a girl to learn how to pull herself up on a horizontal bar from scratch, the following points must be observed:

• In the positive phase, the elbows are slightly parted to the sides.
• The maximum tension will not allow the body to sway.
• We follow the breath. An even rhythm will save physical resources, allow you to stay longer on the projectile.

How to learn to pull up a girl on a horizontal bar from scratch in video format:

If the technique seems complicated, we master the principle of negative repetitions. The method is relevant if the girl cannot pull herself up even 1 time. Thanks to the static-dynamic load, the practice loads the muscle fibers great.

1. to exclude the moment of lifting, we stand on a stool;
2. with bent arms we cling to the base;
3. let's go down to the base.

The duration of the negative phase is not less than 5 seconds. The value increases with each subsequent workout. At first, 5 times in 3 sets is enough.

We master the technique. Having fixed the crossbar 80 cm from the floor, clings with a direct grip, hangs. Raise the bar over time.

How to help yourself

With the help of an elastic band of an expander, it is easy to improve the biomechanics of movement, the number of repetitions.

1. We choose a long tape depending on body weight - medium, strong tension, fix it on the crossbar.
2. We put the crossed and bent limbs into the loop. You can move your feet.
3. When lifting, the elastic will provide maximum tension, partially compensates for the weight of the body, which will simplify the process.

The higher the resistance, the easier the climbs, so we choose an accessory depending on the physical progression.

Alternative- rubber loops of different lengths and tensions.

1. We become knees, feet on a springy tape suspended from both ends of the crossbar.
2. Due to pushing from below, we take off above the horizontal bar.

The operation of the graviton (simulator) in the hall is based on an identical principle. We start working with a tight loop. When it turns out to do 5 repetitions, we replace it with an analogue with less resistance.

Types of grips

From the width of the setting of the hands, the load is shifted.

• Putting palms slightly wider than shoulder width (pronated grip), we make lifts due to the efforts of the muscles of the arms and back.
• Neutral (brush distance up to 60 cm) safe for joints, loads the upper back.
• With a wide hand position biceps are "turned off" from the process. Slow lifts are realized by the muscles of the back.
• Supinated perfectly develops strength, gives hands shape. Movement with the rotation of the wrist to the biceps loads the tendons of the biceps bundle.
• If you take the bar like a neck, mixed grip provide adhesion to the base. As a result, it is permissible to increase the number of repetitions.
• With a narrow setting palms we strive to touch the reiki with the chest.

You can take the crossbar from above (direct) and from below (reverse) grip, place the brushes on different sides (combined). In the first case, the shoulders develop, in the other, the flexor muscles.

Advice! You do not need to widely distance your hands, otherwise, due to a decrease in the amplitude of movements, the muscles will not receive the optimal load. It is better to prefer a pronated (classic) position.

We train every other day. We bring the number of takes to 20 x 4. This result can be reached in 5-6 months. It makes no sense to force achievements - 20 convulsive movements will bring less benefit compared to 6 lifts performed technically correctly.

Personally, pulling up is very difficult for me. And to be completely frank, it is not given 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 I tried to cling to the air with my teeth and pull myself up, still nothing worked.

I turned to my trainer for advice, and he said that the problem is most likely not in my physical form, but in the fact that I do not quite understand which muscles should be included and how to use them. Therefore, to begin with, he advised me to work out 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 for pull-ups just as well.

Why do I need it 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 includes long jump, running, and balance). And secondly, a girl who knows how to pull herself up is cool. You can argue and win endlessly. ;)

Pull-ups work your core, quads, glutes, and of course your upper body muscles, including your lats and pectoralis major.

A series of suggested exercises will strengthen each of these muscles as well as train the body to use them properly. It is recommended to perform this set of exercises 2 times a week for 3-4 sets.

So let's go!

Exercise #1

Get into a plank position with your arms straight and your shoulders directly over your hands. Bend the right leg at the knee towards the right elbow, then return to the starting position and repeat the same with the left leg. Continue alternating legs for 30-60 seconds.

Exercise #2

Lie on your stomach face down on an incline bench, pick up a bodybar or lightweight barbell with a weight that is comfortable for you. Hands shoulder-width apart, palms facing away from you. Perform a pull to yourself, trying to bring the shoulder blades together, the elbows are clearly retracted back. Return to starting position. Try to engage your back muscles as much as possible during the traction. Do 10-15 reps.

Exercise #3

Hook the expander tape on the horizontal bar or other reliable support at the level of your waist, step back a little and stand facing the support, legs slightly wider than your shoulders. Hold the ends of the expander in your hands, palms looking at each other. Stretch your arms at chest level and do a squat, thighs should be parallel to the floor. Remaining in this position, pull your arms to your chest, pulling your elbows back, and extend your arms again. Do 10-15 reps.

Exercise number 4

Hook the expander tape to the support above your head, do a lunge squat: left knee on the floor, right leg rests on the floor about a step away from the left knee, the ends of the tape are clamped in your hands, arms extended above your head. Bend your elbows, hands go down along the body. Then straighten your arms, returning to the starting position. Do 10-15 reps on one leg, then repeat the same on the other leg.

They say that the most difficult thing is the first pull-up, but as soon as you do it, a puzzle immediately forms in your head and you understand how it all works. And I'm going to check it out. ;)

On the horizontal bar for a girl with a standard direct grip (knuckles towards you), it would be nice to work out some muscles in advance. Push-ups and just hanging on the horizontal bar will help very well with this. It is enough to do these exercises for five sets for a week or two, in each attempt trying to do as many push-ups as possible. After that, having warmed up well, you can proceed to the horizontal bar itself. Perhaps after a week of push-ups, you will be able to pull up one or two times, even if you could not pull up even once before. If you still don’t achieve this result, then you can just hang on the horizontal bar for as long as possible and do this several times during the workout. Another way: with the help of a chair or something else, climb onto the horizontal bar, fix yourself as if you had already pulled yourself up (chin over the horizontal bar), and hang in this position for as long as possible, and when there is no practical strength left to hang, very slowly lower yourself down, slowly unbending your arms. All of these exercises will strengthen your muscles and joints and prepare you for your first pull-up.

Sooner or later, the moment will come when you can pull yourself up once! The first time may seem difficult, with jerks and great efforts. At first, this is permissible, but the main thing here is that in the future you do not forget to perform pull-ups correctly, calmly, fully bending and unbending your arms. It is better to stretch your body correctly once, without jerking, than twitching three times. When you get to the point where you can pull up perfectly once, you will need to increase the number of pull-ups. Here it will help to go to the horizontal bar as often as possible and train as much as possible. Pull up once, try again. At the same time, pulling up can be complicated by the fact that when you tighten your chin behind the horizontal bar, you will freeze in this position and slowly lower yourself or try to pull yourself up as high as possible - to the chest, and not to the neck. If it doesn’t work out, then get off the horizontal bar, rest for thirty seconds or a little more and try to pull yourself up again. This should be done as often as possible. To visit the horizontal bar, if you are just starting to learn the basics, how to learn how to pull yourself up on the horizontal bar for a girl, it is recommended five days a week, and the other two can be rested.

What to do besides pull-ups?

In addition to the horizontal bar, it will be nice to do push-ups on the uneven bars, and since the abdominal muscles, although not a lot, are still involved in pull-ups. This also helps to understand how to learn a girl. But most of all, when exercising on the horizontal bar, the muscles of the upper body develop. Depending on the width of the grip with the arms of the crossbar, the load goes to different muscles - to the latissimus dorsi, flexor muscles of the arm, chest muscles, and this is what exercises on the horizontal bar for girls are good for. Once you've done seven or eight reps and still do multiple sets, you can start doing different pull-up programs. And when you can pull yourself up ten or fifteen times, it is allowed to use weighting agents, for example, hang a small load (up to five kilograms) on yourself and pull yourself up with it. Most often you need to hang, holding with a direct grip, since it involves the most muscles, but sometimes you need to pull yourself up with a reverse grip (knuckles towards you) for a change. For example, for development, trainers recommend pulling up with a straight wide grip, but not spreading your arms too wide, so as not to slow down muscle development by reducing the amplitude. But the latter is more suitable for those athletes who already know how to learn how to pull themselves up on the horizontal bar for a girl, and want to improve their results. They should remember that it is not recommended to use a reverse grip for wide pull-ups due to the risk of tearing the ligaments. Despite the fact that you need to go to the horizontal bar often, do not forget that the muscles need rest to recover. So if you feel that your muscles are tired and sore, then allow yourself to take a break from training for a day or two. The main thing is desire and perseverance, and if you started doing pull-ups, then do not stop and do not stop visiting this projectile, and then you will achieve high results.

In this article, we will try to dispel the myth that the horizontal bar is a purely male projectile. This opinion has developed due to the fact that the main exercise on the horizontal bar - pulling up, is aimed primarily at the development of the shoulders, back and arms. Yes, women do not need the same muscles on their shoulders and arms as men. But no one canceled the load on the back and chest, which will not hurt anyone.

In addition, on the horizontal bar you can do a lot of other exercises besides pull-ups. For example, hanging leg raises, in various versions, provide a beneficial effect on the muscles of the press. Let's analyze the main female exercises on the crossbar. Let's move from simple to complex:

Vis

Vis - it's that simple. Even if you are a fragile girl, you can hang on the horizontal bar. And this is an exercise. Surprised? Yes, hanging on the horizontal bar is the first step for those who want to learn how to pull themselves up. Of course, you need to hang not for 10 seconds or 20. How much? As many as you can. Use a stopwatch to measure how much you managed to sag and next time try to sag a little longer. Usually, girls go out to hang on the horizontal bar for 1-2 minutes. If you do 3 sets of 1-minute each day, this will already be enough to strengthen the muscles of the chest, shoulders, arms and back. For a change, hang with different grips - direct, reverse, different grips, with or without a girth of the crossbar with your thumb ().

As in any other exercise, it is important to hang on the horizontal bar periodically.. After a couple of weeks of regular hanging, you will notice how the muscles have strengthened. Most likely in a couple of weeks you will just get tired of hanging motionlessly on the horizontal bar. The body will want movement and itself will tell you the right exercises. The main thing is to listen carefully to yourself!

Pull knees to chest

If you can hang on the bar for 30 seconds, you should be able to do most of the women's abs exercises on the bar. The easiest exercise for the press- this is pulling the legs to the chest in the hang. Just hang on your outstretched arms and pull your knees towards your stomach. It is important to perform the exercise without jerking and swinging - this is how you achieve the maximum effect and insure yourself against injury. You should perform 15-20 repetitions in 3-4 sets. If you can't reach these targets at first, do as much as you can, and eventually you'll be fine. The main effect is on the rectus abdominis muscles.

Another grip option:

As an option, you can pull up to the stomach not both knees at the same time, but in turn. This adds a load on the lateral abdominal muscles and helps to work out the press even better. You can also use not an ordinary crossbar, but a 3-in-1 simulator.

Hanging leg raise

This exercise is somewhat more difficult. Starting position - hanging on straight arms on the horizontal bar. Straight legs should be raised at least to a position parallel to the floor, preferably higher. If at first it does not work out to a right angle, raise it as far as you can, gradually the result will come. It is important not to make sudden movements and, if possible, do not sway too much. You should strive for a slow rise of the legs and for the same slow lowering. Try to bring the number of repetitions to 12-15 in 3-4 sets. The exercise involves all the muscles of the press, the main effect is on the rectus abdominis muscles with an emphasis on the lower part.

Over time, move on to a more difficult version of this exercise - raise legs to touch the crossbar. With this exercise, even more muscles are included in the work and the lower back is better stretched, but no special stretching is required. Be careful when doing this exercise - pay attention to the preliminary warm-up of the lower back and do not make sudden jerks.

This exercise is very convenient to do if you have a 3-in-1 horizontal bar (horizontal bar, bars, abs). Leaning on soft pillows with your elbows, you get rid of the tensile load on your arms, which you may not be able to do yet (but you want a beautiful press right away!).

Hanging twists

This exercise allows strengthen the lateral muscles of the abdomen and lower back. Starting position - hanging on straight arms, knees pulled up to the stomach so that the thigh is parallel to the floor or higher (preferably higher). Start tilting your closed knees to the left and right. The exercise may seem easy, but it requires significant effort with repeated repetition. The exercise involves all the muscles of the abdomen, as well as the muscles of the back. The main focus of the effort falls on the lateral abdominal muscles and lower back. Strive to bring the number of repetitions to 12-15 in 3-4 sets. A more difficult version of this exercise is twisting with straight legs. At the end of the article there is a video where different options for performing this exercise by a girl are clearly shown. To simplify, women can use Beresh loops.

corner

A static exercise for which women can use Beresh support loops. Starting position - hanging on the horizontal bar, arms bent at the elbows at an angle of 90 degrees. It is necessary to raise the legs to a position parallel to the floor and hold in this position for as long as you can. You can perform a corner on the horizontal bar and hanging on straight arms. Try to bring the time in the corner to 30 seconds. Do 3-4 sets. An excellent exercise to strengthen all the muscles of the abdomen and back. It is especially effective if hanging without the help of loops, but it is very difficult. The best part about static exercises is that they are not at all traumatic.

For this exercise, it is also very convenient to use the 3-in-1 simulator.

And you can adapt the Swedish wall for this case.

To perform the so-called "Australian" pull-ups, it is necessary to place the horizontal bar at a height of 1-1.5 meters from the floor. Hang on the horizontal bar, resting your heels on the floor with your outstretched legs and start to pull yourself up. These pull-ups are sometimes also referred to as floor pull-ups or simply female pull-ups. Bring the number of repetitions of this exercise to 10-12 in 3-4 sets. It is necessary to perform the movement without jerks. Try to go down twice as slowly. The exercise is aimed at strengthening the muscles of the arms, shoulders, back, chest and abs. In general, all the muscles of the torso work to one degree or another. If it's very easy for you, raise the bar higher. So you will gradually approach the load that the body receives when pulling up on the horizontal bar. This exercise is recommended as a preparatory exercise for all women and girls who want to learn how to fully pull themselves up on the horizontal bar.

It is most convenient for Australian pull-ups to use a spacer bar in the opening. It is very easy to adjust the height.

Pull-ups

So, we have come to a rather difficult exercise for the female body - pull-ups. The most important thing in pull-ups is to do at least one full and technically correct rep.. Even with outside help. After the first time, your progress will grow rapidly and very soon you will be able to pull yourself up already 5-6 times. This is the task that many women and girls set themselves. We have a separate article on how to learn to pull up on the horizontal bar from scratch, so in this article we will only touch on this topic. In short - start with a hang. Just hang on the horizontal bar for a few minutes. In parallel, do Australian pull-ups and exercises with resistance bands and dumbbells to develop the muscles of the arms, back and shoulders. As soon as you feel that you can already pull your body up to the bar a little, ask someone to help you and start pulling up with help. If there are no helpers, lightly push off the stand with your foot, removing some of the load from your arms and shoulders.

Pull-ups have a beneficial effect on the formation of a beautiful, correct posture, help to keep in good shape all the muscles of the back and the press, which are responsible for the health of the spine. Also, when pulling up, the pectoral muscles work, which help to tighten the female breast and give it a more wonderful shape.

A good number of repetitions in pull-ups for girls is 4-6 times for 2-3 sets. When pulling up, both men and women need to pay great attention to technique. No swaying, jerking or throwing your head back! Work smoothly, go down slower than you go up. Quality in this exercise is always more valued than quantity. Before you start pulling up on the horizontal bar, do a few warm-up exercises. Remember that the ligaments most prone to sprains are located in the shoulders.

Try to work at full amplitude, that is, lower yourself to straight arms and rise until your chin touches the bar. But! If you are not comfortable or do not succeed at all, dear girls, do not suffer! You can shorten the movement and pull yourself up, for example, only to eye level. Over time, the result will come.

Video of female exercises on the horizontal bar

Hanging leg raise:

Video for motivation - a gymnast shows several difficult exercises on horizontal bars and uneven bars.

An example of hanging leg raises and women's exercises for the press on the bench:

A man and a horizontal bar - are there any components that are more suitable for each other? The horizontal bar, when used correctly, is the guarantor of pumping the biceps, knitting needle muscles, the press and a number of other stabilizing muscles. Moreover, for many, the horizontal bar even becomes the center of the subculture of a sports lifestyle. But what about the girls? It would seem that everything is strictly the opposite here, because not everyone can imagine a girl rhythmically performing an approach on a horizontal bar in a park. However, times are changing, and right now the interest of girls in sports is steadily increasing.

Where to begin?

Well, first of all, you should come to terms with the idea that there is nothing extraordinary in pull-ups, both for guys and girls. Just an exercise that requires a little more prepared physical form and the basics of execution techniques. Secondly, no matter how hard you persist, you are unlikely to succeed in getting a male figure without the use of special preparations, so you should not worry about it. Girls just have a different physiology. So, here you are, alone with the horizontal bar, in a courtyard forgotten by everyone, making your first desperate attempt. Well, if you succeeded at least something, but what if the expectations were not met at all? To begin with, accept the fact that pull-ups are a gradual process that requires some perseverance.

And in order to gain perseverance and prepare your body for pull-ups, there are a number of not too difficult auxiliary exercises:

1. "Boat". Exercise on the back, which, as you know, plays an important role in pull-ups. From the inventory, a gymnastic mat or a regular towel is useful. You lie on your stomach, bend your legs at the knees and wrap your arms around them. Fix the position, for greater stretching, perform small swings back and forth. Do 20-30 seconds for each of the three sets.

2. Strengthening the wrists. Here, as in the next exercise, we will need, in fact, a horizontal bar. As you know, most girls have weak and tender wrists. Well, it's time to fix it up a bit. The essence of the exercise is very simple - just hang on the horizontal bar for as long as possible. Start with 15-20 seconds, gradually work your way up to a minute. Then you can use small weights on the belt, this will significantly increase efficiency.

4. To start learning how to do pull-ups, many eminent trainers advise with a reverse grip. This is somewhat easier, because any average girl has at least a little biceps, but it is developed. The technique is traditional - straining the muscles of the arms, lift the body to the crossbar, trying to touch the upper point of the chest. Everything is done smoothly, slowly, without jerks and pushes by the body. Try to work with both hands evenly. For starters, 4 times is enough, in each of 4 approaches. You can make it a little more difficult by making the grip a little narrower, so you can also use the chest muscles.

5. Swedish wall. If you can get hold of this projectile somewhere, it would be a good idea to try this exercise. You place your legs on the lowest crossbar, and clasp the upper one with outstretched arms, holding the body in weight. Next, perform the so-called "horizontal pull-ups", reach for the crossbar with your chin. Do about 20 times. If the exercise seems too easy, feel free to increase the number of repetitions.

In search of the perfect way to learn how to pull up a girl from scratch

Once your body is sufficiently prepared, you can return to trying to overcome the bar again. Consider the most popular ways to do this:

1.Partial repetition method. For starters, try using only your hands. With all your strength, pull yourself up, trying to put your chin on the bar. Do several sets, ideally you should reach the milestone of 6-8 reps. If it is very difficult, you can choose to start with a lower horizontal bar in order to slightly reduce the amplitude. If this is hard, start with hanging on half-bent arms, keeping the body in the highest position for you. As soon as you feel that you can no longer endure, begin to slowly unbend your arms, trying to stretch this process as much as possible in time.

You can also ask for the help of a partner (or just use a chair) who will lift you up a little and push you at a critical moment. It is important that he put in just as much effort as you need. As soon as you can complete 4 sets, each of which will have 6-8 repetitions, move on to a more difficult method from the above. Progress will not be long in coming.

2. Second way simple and at the same time uncompromising. Just walk up to the bar and do as many reps as you can, 4 sets max. Repeat the process for the next workout. Don't be discouraged if your score is zero or one at first. The main thing here is perseverance and the desire to add at least one pull-up to your current result. Of course, all this will work if you do other exercises that strengthen muscles, in particular, described above.

Conclusion

It is logical that it is wrong to divide sports into women's and men's, at least in most of its varieties. However, the standards of beauty for both men and women are still different, which means that there is also a difference in approaches to the formation of muscle relief. A girl’s beautiful back, arms and shoulders will always look incredibly attractive, the horizontal bar, in particular, is able to emphasize their beauty and complement any training complex. Regular exercise on the bar will improve your posture and make it easier to carry heavy bags from the supermarket, all without harm to the heart, because unlike with the barbell, you will only be lifting your own weight. The main thing is not to overdo it and not get around the number of repetitions of your boyfriend.