Topic pull-ups on the crossbar. Pull-ups on the horizontal bar from scratch: benefits and harms, types and techniques of exercises. Subject: Fundamentals of physical education

Plan - summary of the sporting event "Pulling up on the horizontal bar"

Lesson topic: Pull-ups on the horizontal bar

Purpose of the event:development of strength, improvement of the skills of pupils on the topic "Pulling up on the crossbar".

Lesson objectives:

1. Develop flexibility and strength qualities.

2. Form the correct posture.

3. To cultivate activity, independence, conscientiousness.

4 . educate interest in the material being studied, diligence.

Location: in the school yard

Lesson topic: Pull-ups on the horizontal bar

Equipment and inventory: horizontal bar.

Lesson time: 30 min.

Grade: 7

Lesson progress:

1. Introductory remarks by the educator:

Physical activity is necessary for the normal functioning of the human body. There are a number of special exercises that benefit the human spine. It is to such exercises that pull-ups on the horizontal bar belong. This is the most democratic way to solve the problem of pain in the spine, which many people suffer from. Perhaps, only swimming can argue with the benefits of pull-ups, which are also extremely useful for obtaining excellent posture and getting rid of pain in the spine. Pull-ups strengthen your back muscles and help you stay in shape. By pulling up, a person additionally develops other muscles, and indirectly the spine is strengthened. But if your goalgain full body weight , then you will not be able to solve this problem by pulling up, these exercises contribute to a significant strengthening of the predominantly upper part of the human body. In addition to strengthening the spine, muscles of the arms and back, regular pull-ups are also aimed at developing endurance.

Speaking about the benefits of pull-ups, it should be noted that different types of these exercises give, respectively, a different effect from training. When pulling up with a direct grip, the muscles of the back, forearm, and long head of the biceps receive a greater load. When performing an exercise with a narrow grip, the load shifts from the upper part of the latissimus dorsi to the lower one, and this exercise also gives a rather strong load on the serratus muscles. If your goal is to strengthen the lats and short head of the biceps, then you need a medium reverse grip pull-up.

A great way to achieve lat strengthening is the wide-grip pull-ups, as they are called, for beginners, they are easy to perform, but give a good effect with regular exercise. With the widest grip, there is a load on the upper back muscles, stretching which allows you to visually increase the width of the back. Systematic training will help you not only improve your health, but also form an athletic figure, which speaks of undoubted benefits.

2. A set of exercises for warming up.

Warm-up running and walking are performed: with a normal step, on toes, on heels, on the inside and outside of the foot, with hands resting on the knees, bending down; with a high hip raise in a semi-squat, in a squat, step-ups, side and variable steps, with a cross step forward, to the side. Perhaps a combination of walking with jumping. Running can be normal, with high hips, bending legs back, lifting straight legs forward or backward, cross stepping forward or backward, sideways with turns, stops, throwing and catching objects, jumping over obstacles, moving over obstacles. .

General developmental exercises include:
exercises for the muscles of the arms and shoulder girdle, raising straight arms forward, up, to the sides, back, simultaneously, alternately, sequentially;
exercises for the muscles of the trunk and neck - tilting the head, torso forward, back to the sides. Circular movements of the head, torso to the right and left;
exercises for the muscles of the legs - flexion and extension of the legs, lunges, jumping out of the "crouching" stop, springy movements in the squat;
exercises for the muscles of the back.

Conditions for the exercise:

It is performed from the hang with a grip from above, each time from a stationary position in the hang with straight arms (pause for 1 s), without jerks and swinging movements of the legs, the chin is above the level of the crossbar.

Safety engineering.

The personnel are dressed in a sports uniform, before training, conduct a warm-up, the state of health should be normal, in the process of carrying out, avoid overloading.

If you feel unwell, stop the lesson on your own and report to the leader about what happened.

When experimenting with all sorts of deadlifts, pullovers, and bench presses, it's easy to forget the original goal of a big, strong back. Meanwhile, the key to success is simple - pull-ups

One of Arnold Schwarzenegger's favorite exercises, pull-ups on the horizontal bar, are fraught with huge potential. Many bodybuilders do not casually classify pull-ups as basic exercises. The value of pull-ups is that, like basic exercises, they simultaneously involve many muscle groups, perfectly working out the middle and upper back.

But all that is needed for pull-ups is an ordinary horizontal bar or a crossbar, which is not only in any gym, but also on the street in yards and sports grounds.

Technique

The pull-up technique is very simple and accessible to absolutely everyone. The theory is simple: the wider the grip, the greater the load on the latissimus dorsi; the narrower - the more the load falls on the pectoral muscles.

If you pull yourself up, touching the crossbar with the back of your head, then the latissimus dorsi stretches in width. And if you pull yourself up, touching your chin, then the lats are also stretched in thickness. With a narrow grip, with the palms to oneself, the lower part of the lats, located in the waist area, receives an additional load.

You need to pull yourself up on the horizontal bar smoothly, without jerking, at a comfortable pace. Also, do not throw the body down. When the torso is at the lowest point, the arms should be fully extended. Do not forget about breathing: go down - inhale; pull up - exhale.

Pull-ups should not be performed until the back of the head touches the bar. This greatly reduces the range of motion, respectively, the muscles work less. In addition, it is traumatic. The shoulder joint is physiologically adapted for arm movement in the anterior hemisphere, and it is dangerous to force it to work on the border, and even more so behind it. When at the end point the head and chest move forward, and the elbows back, the shoulder joint is in an unnatural position, which makes it very vulnerable.

The benefits of pull-ups on the horizontal bar

As we have already said, pull-ups, in addition to the latissimus dorsi, develop the large round and rhomboid muscles, stretch the biceps and forearm muscles, and also strengthen the hands. During pull-ups, the biceps get a good stretch, especially in the area of ​​the elbow joint, which is most often a problem for many athletes. In addition, the biceps receive excellent development in width, acquiring a neat and balanced shape.

Very useful when doing barbell or dumbbell bench presses, between sets to perform light pull-ups on the horizontal bar. So, when alternating bench presses and pull-ups, antagonist muscles are loaded, which contributes to their better joint development, and also stretches the chest muscles.

Pull-ups on the horizontal bar (and) may well replace a full-fledged workout when there is no time for it, or an opportunity, say, when there is no gym nearby, and you have a workout according to your plan.

Types of pull-ups

Consider the main types of pull-ups, focusing on the technique of performing exercises and developing muscle groups.

Wide grip to chest

It is one of the most difficult exercises in terms of proper technique.

Technique: Wide grip. When pulling up, it is necessary to touch the crossbar with your chest, bringing your shoulder blades together as much as possible and relaxing your biceps. Back bend required. After a short pause at the top, return to the starting position.

Muscles worked: top of the latissimus dorsi, round, infraspinatus and trapezius muscles.

Wide grip on the head

Traumatic option. If the mobility of your shoulder joints leaves much to be desired, do not abuse this pull-up option to avoid injury.

Technique: Wide grip. When pulling up, your torso should be strictly perpendicular to the floor. Elbows point straight down.

Working muscles: top and middle of the latissimus dorsi, round, infraspinatus and trapezius muscles.

Medium straight grip

The traditional pull-up.

Technique: Grip at shoulder width. When pulling up, try to touch the top of the chest with the crossbar, while bringing the shoulder blades together. At the bottom point, stretch as much as possible, fully straightening your arms.

Muscles worked: back muscles and forearm flexors.

Medium reverse grip

A lighter version of the previous exercise, because. most of the load is taken by the flexors of the arms.

Technique: Grip shoulder-width apart, palms facing you. When pulling up, try to touch the top of the chest with the crossbar, while bringing the shoulder blades together. At the beginning of the movement, try to take your shoulders back down.

Muscles worked: lats, biceps.

Partial pull-ups with medium reverse grip

This type of pull-up will make your shoulders work.

Technique: Reverse grip and pull up exactly to half. In this position, the body is fixed at a right angle to the floor and bending your arms, try to bring your collarbones as close to the crossbar as possible.

Muscles worked: biceps brachii.

Narrow straight grip

If you have problems with the mobility of the wrist joints, then this type of pull-up will be quite easy for you to perform.

Technique: Narrow grip. Bend in the back and when pulling up, try to touch the bar with the bottom of the chest.

Narrow reverse grip

This is an amazing bicep building exercise.

Technique: Grab a horizontal bar above your head with an underhand grip so that your little fingers are on the bar at a distance of 15-30 cm. Starting from a dead hang position, with your arms fully extended, pull yourself up until your chin is above the level of the bar . Arch your back and as you pull up, focus on pulling your shoulder blades together and pulling your shoulders back. At the top, try to touch the bar with your lower chest.

Muscles worked: lower lats, biceps.

Neutral grip along the bar

Pull-ups are performed using a V-shaped handle attached to the crossbar.

Technique: When pulling up, bend as much as possible in the back, tilting your head back, try to touch the handle with the bottom of the pectoral muscles.

Working muscles: the bottom of the latissimus dorsi, dentate and shoulder muscles.

To strengthen your hands and grip, pull up on a thick bar or grab with two or three fingers.

Odessa Naval School named after. A.I Marinesko

ESSAY

Subject: Fundamentals of physical education

On the topic: Pull-ups on the crossbar

Completed by student:

Ksendzyuk Sergey

Group 321 E/O

Odessa 2013

PLAN

Types of pull-ups.

Interesting facts and records of pull-ups.

Pull-ups on the crossbar - types, techniques and records

Pull-ups on the bar - one of the best and most effective exercises for developing the muscles of the back, arms and many other muscles. Variability, simplicity and accessibility make pull-ups very popular among young people and older people.

Types of pull-ups

Athletes have come up with many different ways to train on the bar. I will try to list the most popular types, and if you remember them and put them into practice correctly, expect excellent sports results! It cannot be otherwise.

Different people are used to calling the types of grips differently, so I’ll say right away that in this article, direct grip = upper, reverse grip = lower.

1. Pull-ups with an average lower grip.

Let's start with it, although this is not the most common and effective option, but the easiest to implement. Well suited for not very strong people.

We train: lats and biceps. Also involved are the brachialis, teres major, trapezius, pectoralis major, and abs.

Technique: grip shoulder-width apart, palms facing away from you, back slightly concave. Take a deep breath and begin to rise, bringing the shoulder blades together. Rising, try to touch the crossbar with your chest or chin. Hold in the top position for 1-2 seconds, and start lowering as you exhale. For convenience, you can cross your legs, but you do not need to dangle them and twitch, perform repetitions smoothly. We repeat as many times as possible.

Please note that at the bottom point of the arm you need to straighten it completely!

It doesn't make sense to focus on the reverse grip pull-ups in a workout, so let's move on to the next type.

2. Pull-ups with an average upper grip.

The most popular type of pull-ups, which we perform when the number of repetitions is important in the first place.

We train: latissimus dorsi, brachialis and biceps. The brachialis, trapezius, pectoralis major, and abs are also involved.

Technique: shoulder-width grip, palms facing away from you. The back is slightly concave. Pull up on the inhale, lower on the exhale. Rising, try to touch the crossbar with your chest (or chin). For convenience, you can cross your legs, but you do not need to dangle them and twitch, perform repetitions smoothly.

And do not forget to fully straighten your arms when lowering.

3. Pull-ups with a wide grip.

As you can see, there is already one grip option here - the upper one.

We train: the upper part of the latissimus dorsi and the trapezius muscle. The brachialis, biceps, and teres major muscles are also involved.

Technique: the grip is 20-25 cm wider than the shoulders, the palms are directed away from you, the back is slightly concave. Otherwise, the execution technique is similar to the previous version, with the exception of a couple of points:

In this case, the hands play the role of "hooks". Try to rise due to the effort of the latissimus dorsi;

At the top, the forearms should be perpendicular to the bar, and the elbows pointing down;

The real increase in muscle mass comes from adding weight to the belt. But before that, you need to learn how to pull yourself up with a wide grip at least 10 times with your weight. With extra weight, you need to be careful to avoid injury.

4. Pull-ups with a wide grip on the head.

A rather traumatic option, so it is better for athletes without sufficient training experience not to perform it, the usual wide grip will be enough.

We train: the upper part of the latissimus dorsi and the trapezius muscle. The brachialis, biceps, and teres major muscles are also involved. The upper back works much more than in the previous version.

Technique: similar to regular pull-ups with a wide grip, only when lifting the horizontal bar is behind the head, the neck touches the crossbar.

5. Pull-ups with a narrow grip.

There are two grip options - direct and reverse. I didn’t separate it into a separate type, exercises are performed according to a very similar pattern. Close-grip pull-ups involve more hands than any other type of pull-up.

We train: the bottom of the latissimus dorsi, rhomboid and brachialis muscles. The serratus muscles are active. With a reverse grip, a significant load falls on the biceps, with a direct grip, the back works more.

Technique: the grip is narrower than the shoulders, the distance between the hands is about 20 cm. While inhaling, we gradually rise, while exhaling we lower. Touching the crossbar with your chest will be very problematic, so this is not what you need to strive for. The exercise is performed smoothly, without jerking.

6. Pull-ups along the bar.

If we usually pull ourselves up facing the bar, in this case we turn 90 and pull ourselves up with a grip in which one fist is located behind the other. Hands in different approaches can be changed.

We train: the bottom of the latissimus dorsi and the shoulder muscle. The serratus muscles are active.

Technique: when lifting, we bend in the back for maximum impact on the muscles. At the top, the head will be on the side of the crossbar. It is recommended to take the head away during the rise in different directions from the crossbar with each repetition.

7. Pull-ups on one arm.

To be honest, I don't see any practical significance of this exercise. If you want to work your arms or back better, then just add extra weight if your own is not enough for you. But for a change, consider such pull-ups. Since pulling up on one arm is quite difficult, you must first learn how to pull yourself up at least 10-12 times with an average overhand grip.

To learn how to perform this exercise, use negative reps. That is, at first you pull yourself up on two hands, let go of one and slowly lower yourself due to the resistance of only one hand on which you hang. Do not be upset if you go down too quickly, over time the muscles will get stronger, and everything will return to normal. When you can fully pull yourself up, at the top point, the chin should be as close to the brush as possible.

I can't say enough about possible injuries. With prolonged exercise, over time, pain in the elbow may occur. The best prevention is to gradually increase the load and follow the general safety rules. In addition, a shoulder injury is likely. To avoid it, keep your shoulders tense and do not straighten your arm completely.

Training program

Before you start compiling a training program, you need to determine what goals you are pursuing. In my opinion, there are two main ones:

1. Increase the number of pull-ups.

2. Increase in muscle mass.

One way or another, they are interconnected, but there are certain features of the execution technique for the first and second options. If you want to pull up a lot, then you need to strive to save energy and include as many muscle groups as possible in the work. If you want to get a wide back, you need to perform repetitions in a style in which the latissimus dorsi muscles will be maximally loaded.

Interesting facts and pull-up records

Krasnoyarsk athlete Nikolai Kaklimov set a world record by pulling himself up 844 times in an hour. Thus, he overtook Briton Stephen Hyland, whose result was 825 times. Later, a British athlete will pull himself up 908 times in an hour, but that's a completely different story ... Let's rejoice for a compatriot!

Stephen Hyland, the British athlete mentioned above, is the author of many records. Some of his records were broken, in particular, pull-ups in short periods of time. As for longer sets, judge for yourself: 493 pull-ups in 30 minutes (this is his seventh record in this category, the first record was 418), 908 pull-ups from above in one hour (this was preceded by seven of his own records), 2968 pull-ups in 6 hours , 3750 pull-ups in 12 hours (Stephen completed the record in 8 hours and 3 minutes, after which he stopped performing). Also, the result of 3750 pull-ups became the maximum number of repetitions in 24 hours!

METHODOLOGICAL PLAN
conducting classes with the group of the 3rd duty guard of the fire department on PHYSICAL TRAINING. Topic: Pull-ups.

Type of lesson: practical.
Allotted time: 45 minutes.
The purpose of the lesson: the development of strength, improving the skills of personnel on the topic "Pulling up on the crossbar."
1. Literature used during the lesson:
Textbook: "Instruction on physical training."
Order No. 630.

A set of warm-up exercises.

Warm-up running and walking are performed: with a normal step, on toes, on heels, on the inside and outside of the foot, with hands resting on the knees, bending down; with a high hip raise in a semi-squat, in a squat, step-ups, side and variable steps, with a cross step forward, to the side. Perhaps a combination of walking with jumping. Running can be normal, with high hips, bending legs back, lifting straight legs forward or backward, cross stepping forward or backward, sideways with turns, stops, throwing and catching objects, jumping over obstacles, moving over obstacles. .

General developmental exercises include:
exercises for the muscles of the arms and shoulder girdle, raising straight arms forward, up, to the sides, back, simultaneously, alternately, sequentially;
exercises for the muscles of the trunk and neck - tilting the head, torso forward, back to the sides. Circular movements of the head, torso to the right and left;
exercises for the muscles of the legs - flexion and extension of the legs, lunges, jumping out of the "crouching" stop, springy movements in the squat;
exercises for the muscles of the back.

2. Pull-ups on the bar:

Conditions for the exercise:

1. It is performed from a hang with an overhand grip, each time from a stationary position in a hang with straight arms (pause for 1 s), without jerks and swinging movements of the legs, the chin is above the level of the crossbar.

Safety engineering.

The personnel are dressed in a sports uniform, before training, conduct a warm-up, the state of health should be normal, in the process of carrying out, avoid overloading.

If you feel unwell, stop the lesson on your own and report to the leader about what happened.

Mandatory insurance, mat in front of the crossbar, remove foreign objects.

Ilchenko Yaroslav

Project Manager:

Patrusheva Tatyana Sergeevna

Institution:

Berezovsky MAOU "Secondary School No. 9"

In the presented research work in physical education (elementary school) "How to learn to pull up on the horizontal bar" the author studies the features of muscle development by performing pull-up exercises on the horizontal bar, and also develops a set of physical exercises that will allow you to learn how to pull yourself up.

In the process of working on a research project in physical education on the topic "How to learn to pull up on the horizontal bar" the author set the goal of compiling a set of exercises for the development of the muscles necessary for pulling up.

In the proposed physical education project (elementary school) "How to learn to pull up on the horizontal bar" The author analyzed theoretical data on the impact of loads on certain muscle groups, as well as their influence on the speed of mastering the pull-up exercise on the horizontal bar.

This research work on physical education on the topic "How to learn to pull up on the horizontal bar" contains a photo report of the author from the training sessions, in which he performed a set of exercises developed with a physical education teacher.

Introduction
1. The structure of human muscles.
2. Muscles involved in pulling up.
3. Development of a set of exercises.
4. Approbation of a set of exercises.
Conclusion
Bibliography
Appendix 1. A set of exercises with performance standards
Appendix 2. Photo-instruction for a set of exercises

Introduction

Since I am actively involved in athletics, I noticed that many of the guys do not know how to pull themselves up at all.

This was confirmed by the statistical data that I received from the physical education teacher of the BMAOU secondary school No. 9 Pylaev Matvey Vladislavovich. I presented these data in table 1.

Table 1. Percentage of primary school students fulfilling the TRP standards for pull-ups on the high bar

It turned out that only a little more than half of the boys fulfill the TRP standards for pull-ups in elementary school.

In athletics, the pull-up is one of the exercises that are judged in competition. This is a very good, useful, but at the same time very difficult exercise for beginner athletes. So I decided to learn how to learn to pull up on the horizontal bar.

Project theme: How to learn to pull up on the horizontal bar.

Objective - drawing up a set of exercises for the development of muscles necessary for pulling up.

Main tasks which I have set:

1. Study general information about human muscles.

2. Find out exactly which muscles work when pulling up.

3. Develop a set of exercises to develop the necessary muscles.