How to learn a girl to pull up on the horizontal bar from scratch

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.