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Pulling up is one of the key bodyweight exercises that you need to do for developing your upper body muscles. Chin-ups are a good measure of your fitness and strength.

In this article, we will consider an important question: how to learn how to pull up from scratch on a horizontal bar for men and women, as well as analyze the issues of the pull-up technique and useful tips on how to learn how to pull up.

Why do you need to learn to pull up on a horizontal bar?

Everyone can learn to pull up on a horizontal bar, regardless of whether there was a successful experience of pull-ups in the past. This exercise helps to simultaneously work on all muscles of the arms and trunk: pectoral muscles, back and shoulder muscles, biceps and triceps. At the same time, to perform pull-ups, you only need a horizontal bar, which is easy to install at home or find on the sports field. Pulling up counts the most effective bodyweight exercise to develop the muscles of the arms and back.

The benefits of pull-ups:

• Pull-ups develop the muscles of the upper body and shape the muscles of the arms, shoulders, chest and back.
• Regular pull-ups help strengthen joints and ligaments.
• Pull-ups can be done at home or outdoors, all you need is a horizontal bar or bar.
• Pull-ups strengthen the muscular system and help keep the spine healthy and functional.
• The ability to pull up on a horizontal bar is a good demonstration of your physical strength and endurance.
• If you learn to pull up on a horizontal bar, then it will be easier for you to master exercises such as handstand, as well as exercises on the uneven bars and rings.

Many people wonder how quickly you can learn to pull up from scratch? It depends entirely on your fitness and training experience. If you previously knew how to pull up, then it will be much easier for your body to "remember" the load than to learn a fresh skill from scratch. Usually 3-5 weeks are enough to start pulling up on the horizontal bar at least several times. If you have never pulled up before, then you can learn how to perform this exercise well in 6-9 weeks.

What can interfere with doing pull-ups:

• Being overweight and overweight
• Weakly developed upper body muscles
• Lack of pull-up practice in the past
• Unused technique
• Trying to do pull-ups without prep work
• Poor functional training
• Not knowing about pull-up exercises

In order to learn to pull up from scratch, you must prepare not only your major muscle groups, but also your stabilizing muscles, joints and ligaments. Even if you have the strength to do a back row or a heavy dumbbell lift, you may not be able to pull up. That is why it is not enough just to pump up the main muscle groups that are involved in pull-ups. (arms and latissimus dorsi)... You will need fully prepare your body to pull-ups with the help of leading exercises - they will be discussed below.

Contraindications for doing pull-ups:

• Scoliosis
• Herniated discs
• Osteochondrosis
• Spine protrusion
• Arthrosis

In some cases, regular pull-ups or even just hanging on a horizontal bar can help get rid of spinal diseases. But if you have already If you have back problems, then before you start pulling up, be sure to consult your doctor. Exercising on the horizontal bar can aggravate pre-existing diseases of the spine.

4. Pull-ups with support on legs

Another approach exercise is a pull-up on a low bar with your feet resting on the floor. To practice this exercise, it is not necessary to have a low crossbar; you can put a box or a chair under a regular horizontal bar and fully lean on it with your feet. It's much easier than regular pull-ups, but ideal for muscle training.

5. Pull-ups with a chair

A slightly more difficult version of the previous exercise is a pull-up with one leg resting on a chair. At first, you can fully lean one foot on a chair, but gradually try to maintain your weight with the muscles of your arms and back, leaning less and less on the chair.

Another simple but very effective exercise that will help you learn how to pull up from scratch is hanging on the bar. If you cannot hang on the horizontal bar for at least 2-3 minutes, then it will be difficult for you to pull yourself up. Hanging on a bar is useful for strengthening the wrists, developing back muscles, and straightening the spine. Also, this exercise will help the ligaments get used to your body weight.

Please note that when hanging on the horizontal bar, the shoulders should be lowered, the neck stretched out and not pressed into the shoulders. The body should remain free, the spine should be elongated, the abdomen should be tucked up. You can do the exercise in several sets of 1-2 minutes.

If you calmly hang on the horizontal bar for several minutes, then you can proceed to the next stage - pulling up with (expander). One end of a rubber band is attached to the bar and the other end is to secure the leg. The expander will take on some of your weight and lift your body up. Rubber loops can be purchased on Aliexpress, details with product links in the second part of the article. By the way, this type of expander is suitable not only for pull-ups, but also for many strength exercises.

8. Pull-ups with a jump

Another approach exercise that will help you learn to pull up from scratch is the jump pull-up. If you've never pulled up before, you may not be able to do it, so it's best to practice the above exercises first. If your muscle strength allows you to do a jumping chin, then this exercise will perfectly prepare you for a regular pull-up.

Its essence is as follows: you jump up to the horizontal bar as much as possible, hold yourself for a few seconds and slowly go down. This can be said to be one of the options negative pull-up.

9. Negative pull-ups

Any exercise has two phases: positive (when muscle tension occurs) and negative (when muscle relaxation occurs). If you can't handle both phases of the pull-up yet (that is, pull yourself up on the horizontal bar and go down), then perform only the second phase of the exercise or the so-called negative pull-up.

For a negative pull-up, you need to stay in a bent-arm position over the bar (as if you were already pulling up) using a chair or the help of a partner. Your task is to stay at the top for as long as possible and then very slowly go down, straining the muscles of the arms and back as much as possible. Negative pull-ups are another great exercise to help you learn to pull up from scratch.

The number of repetitions in last three exercises depends on your capabilities. At first, you will probably only be doing 3-5 reps in 2 sets. But with each lesson you need to increase the results. Aim for numbers like this: 10-15 reps, 3-4 sets. Rest 2-3 minutes between sets.

Pull-up classes for beginners

We offer you a ready-made scheme on how to learn how to pull up from scratch for men and women. The scheme is universal and suitable for all beginners, but you can adapt it to suit your capabilities by lengthening or shortening the plan a little. Train 2-3 times a week. Before doing pull-ups, be sure to warm up and at the end stretch the muscles of your back, arms, chest:

Ideally, start your workout with back exercises. (rod rod, vertical and horizontal rod), but if this is not possible, you can train only on the horizontal bar. If you are faced with the task of learning how to pull up on a horizontal bar from scratch in a short time, then you can do it 5 times a week. But not more often, otherwise the muscles will not have time to recover and there will be no progress.

The plan below is designed for beginners. If you are already an experienced practitioner, then feel free to start with 3-4 weeks. The diagram shows only an approximate number of repetitions, it is always better to focus on your physical capabilities. Be sure to keep track of how many reps and sets you've done to keep track of your progress. Rest between sets can be done for 2-3 minutes, or you can dilute pull-ups with other exercises.

First week:

• 5-8 reps 3-4 sets

Second week:

• Leg-supported pull-ups: 10-15 reps 3-4 sets
30-60 seconds in 2 sets

Third week:

5-8 reps 3-4 sets45-90 seconds in 3 sets

Fourth week:

10-15 reps 3-4 sets90-120 seconds in 3 sets

Fifth week:

• 3-5 reps in 2-3 sets
10-15 reps 3-4 sets90-120 seconds in 3 sets

Sixth week:

• 3-5 reps in 2-3 sets
• Pulling up with a chair (leaning with one leg): 5-7 reps in 2-3 sets

Seventh week:

• Pull-up with rubber loops: 5-7 reps in 2-3 sets
• Pulling up with a chair (leaning with one leg): 5-7 reps in 2-3 sets

Eighth week:

• Negative pull-ups: 3-5 reps in 2-3 sets
• Pull-up with rubber loops:

Ninth week

• Pull-up with a jump: 3-5 reps in 2-3 sets
• Pull-up with rubber loops: 7-10 reps in 2-3 sets

Tenth week

• Classic pull-up: 2-3 reps in 2-3 sets
• Pull-up with a jump: 3-5 reps in 2-3 sets

You can speed up your training plan if you are experiencing more progressive results than indicated in the chart. Alternatively, slow down the pace of building up the number of repetitions if you are not yet able to achieve the desired result. Don't worry, sooner or later you will be able to reach your goal!

1. Do not jerk or jerk your pull-ups. Exercises should be performed only using muscle strength, do not simplify your task with swaying and inertia.
2. Do not force your pull-ups, especially if you are trying to learn how to pull up from scratch. Hurried, quick movements and overuse can damage joints and ligaments. Always strive to improve the quality of your exercise, not increase the amount.
3. The less your initial weight, the easier it is for you to learn to pull up on the horizontal bar from scratch. Therefore, the work on pull-ups should go in parallel with the process of getting rid of excess fat.
4. Do not hold your breath during exercise, otherwise it will lead to rapid fatigue.
5. Whichever pull-up exercise you do on a horizontal bar or crossbar, try to gradually increase the number of repetitions and approaches. For example, if at first you can only do 3-4 Australian pull-ups, then gradually increase their number to 15-20 repetitions and increase the incline angle.
6. In order to progress in the number and quality of pull-ups, you should perform not only the summing exercises, but also train the whole body. Work with barbells, machines and push-ups for best results.

Lesson outline plan number 23. (23.) Date __________

Lesson plan in ______ class "______"

Lesson topic : Pulling up on a high bar (m.) - K.U. Pulling up on a low bar (d.) - K.U.

Lesson Objectives: Educational : Repeat commands in line. Teach to walk in columns. TB dance exercises.

Developing : develop coordination, agility, jumping ability.

Educational : to develop an interest in exercise.

Location of the lesson: playground.

Inventory: stopwatch, whistle, ball, gymnastic wall.

During the classes.

Content

Dozi-

ditching

Methodical instructions

V.

NS.

Ch.

Construction. Report. Reporting lesson objectives. Mining exercises. Execution of the commands "Become!", "Align!", "Attention!" At the command "Become!" each student must quickly take his place in the ranks and take a marching position.

Opening by side steps. The opening is performed to the right and left, on outstretched arms.

Turns in place. They are performed according to the commands "Napro-Vo", "Nale-Vo", "Circle-Om". Turns in place are performed in 2 counts.

Types of walking: on the heels, on the inner side of the foot, on the lateral side of the foot, in the floor squat, in the full squat, on the toes.

Varieties of running: back forward, sideways side steps (right, left side), with a high hip lift, with a cross step (right, left side), with acceleration.

3. ORU. with a skipping rope.

1) I.p.- o.s. the rope folded in four at the bottom. 1-pulling the rope, hands up; 2- rise on toes, bend (inhale); I.p .-- exhalation.

2). I. p. - a wide stand, holding a double-folded rope with two hands below; 1- raising your arms forward, to the sides and pulling the rope, turning the body to the right; 2- i.p .; 3-4 also turn left.

3) I.p. - leg stand apart on the rope; Hold the rope loosely at the ends. 1- tilt to the left, the left hand, bending, pulls the rope; 2- straighten up, lowering the left hand down; 3-4 also in the other direction.

4). I.p. - standing feet together, a rope folded four times behind the head (arms to shoulders). 1- bend forward, bringing the arms forward and pressing the rope on the neck; 2- straighten, taking your shoulders back.

5). I. p. - the main stand, folded in four of the rope at the bottom. 1-2- bend your leg in front and step over the rope; 3-4 - thread your leg back.

6). I.p. - an emphasis sitting with bent legs, a jump rope on the floor from the side. 1-2 - turning around, facing the rope, get on all fours and sit on the other side of the rope; 3-4 - change seats back.

7). I. p. - Stand feet together, rope from behind, arms slightly bent. Run in place while rotating the rope forward. Perform several jumps over the rope with the right foot, and then with the left.

1-2 minutes

4-6 minutes

4 minutes

4-6 times

4-6 times

5-6 times

6-8 times

6-8 times

4-6 times

15-20 times

When performing, take the specified intervals and marching posture. Stand straight, without tension, heels together, toes a foot-width apart. Lift your chest and turn your shoulders.

The teacher says the name of the student and gives the command.

It is carried out with side steps.

First, turn around without bending your knees. On the second count, put the other leg.

Run on toes. Monitor the correct work of the hands.

When moving your arms up, look at the rope. The arms are straight.

When turning, fasten the shoulder girdle, do not move your legs. Breathing is arbitrary, but uniform.

When tilting, do not bend the legs, do not let go of the head and do not turn the body, distribute the body weight evenly on both legs.

Do not bend your legs when bending. Increase the range of motion gradually.

Do not let go of the shoulders very low. After passing the leg and placing it on the floor, fully straighten, transferring body weight to it.

When turning, lean on straight arms and on toes, do not touch the floor with your knees. Breathing is arbitrary.

Do not slouch, keep your head straight, without tension. Breathing is even. After jumping, go to walking.

Os-

new

naya

part

Jumping exercises

1 exercise Jumping from foot to foot with circular motions of the arms back; 2 exercise jumping on the right (left) leg .; 3 exercise Jumping on the left leg with a simultaneous high rise of the bent right leg, with a landing on two legs;

Running exercises

1 exercise. With a high rise of the thigh in place with the afterbirth. The transition to a regular run.

2 exercise 3 full squat with afterbirth. Switching to regular running.

3 exercise running out on command from different starting positions:

Standing feet together, hands on the belt

Emphasis crouching

The emphasis is squatting on the back.

Pull-ups - on a high bar - boys, pull-ups on a low bar - girls - c.u.

Game "Holes" (Kazan).

From the line where the players are standing, at 10, 15, and 20 steps, dig holes with a diameter of 20 centimeters. Increase the distance to the hole depending on age. Players take turns trying to get into one hole or another with pebbles, respectively, points are awarded. The player with the most points is considered the winner.

Note: When playing in the hall, it is better to use the game as a competition. Using rubber ball halves and tennis balls.

4 forward - 4 reverse

10-15 for each leg.

7-8 times.

20m.

20m.

3 times 20 m.

7-8 minutes

10-15 minutes

Alternate jumps on the right and left legs. Also alternate.

The exercise is performed on site. Observe correct hip extension.

Monitor the frequency of movement of arms and legs. Keep your torso straight.

Back straight, arms straight forward.

Perform with maximum effort.

Exercise accurately. To hold balance.

The game develops: accuracy. Agility. The game is designed for students in grades 2-11.

Per-

key

read

linen

part.

Exercises to restore breathing. Construction. Summarizing.

Homework: UGG # 1 posture exercises. individual teacher assignments.

2-3 minutes

Mark the best, give marks.

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

Lesson topic: Pull-up on the horizontal bar

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

Lesson Objectives:

1. Develop flexibility and strength.

2. Form the correct posture.

3. To foster activity, independence, conscientiousness.

4 . foster interest in the studied material, hard work.

Location: in the school yard

Lesson topic: Pull-up on the horizontal bar

Equipment and inventory: horizontal bar.

Lesson time: 30 min.

Grade: 7

Course of the lesson:

1. Introductory remarks by the educator:

Physical activity is essential for the normal functioning of the human body. There are a number of specific exercises that benefit the person's spine. Pulling up on the horizontal bar belongs to such exercises. This is the most democratic way to solve the problem of pain in the spine, which many people suffer from. Perhaps, only swimming classes can argue with the benefits of pull-ups, which are also extremely useful for getting excellent posture and getting rid of pain in the spine. Pulling exercises strengthen your back muscles and help you stay fit. Pulling up, a person additionally develops other muscles, and indirectly there is a strengthening of the spine. But if your goal isgain whole body weight , then you will not be able to solve this problem by pulling up, these exercises contribute to 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 aimed at developing endurance.

Speaking about the benefits of pull-ups, it should be noted that different types of these exercises give, respectively, different effects from training. When pulling up with a direct grip, the muscles of the back, forearm, and the long head of the biceps receive a large load. When performing the exercise with a narrow grip, the load is shifted from the upper part of the broadest muscles to the lower one, and this exercise also gives a rather strong load on the serrated muscles. If your goal is to strengthen the lats and short head of the biceps, then the medium reverse grip chin-up is a must.

An excellent way to achieve strengthening of the lats 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, the upper back muscles are loaded, stretching which allows you to visually increase the width of the back. Systematic training will help you not only improve health, but also shape an athletic figure, which speaks of undoubted benefits.

2. A set of exercises for warm-up.

Warm-up jogging and walking are performed: with the usual step, on toes, on the heels, on the inner and outer sides of the foot, with the hands resting on the knees, bending over; with a high rise of the thigh in a half-squat, in a squat, excursions, side and variable steps, with a cross step forward, to the side. A combination of walking and jumping is possible. Running can be normal, with a high hip, with bending the legs backward, with raising straight legs forward or backward, with a cross step forward 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, trunk forward, backward to the sides. Circular movements of the head, body to the right and left;
exercises for the muscles of the legs - flexion and extension of the legs, lunges, jumping out of the support "squatting", springy movements in the squat;
exercises for the back muscles.

Conditions for performing the exercise:

It is performed from a hang with a grip from above, each time from a fixed position in the hang on straight arms (pause 1 s), without jerking or swinging legs, the chin is above the level of the crossbar.

Safety precautions.

The personnel are dressed in sports uniforms, warm up before the lesson, the state of health should be normal, during the exercise, do not overload.

If you find that you feel unwell, stop the lesson on your own and report the incident to the manager.

The bar chin-up is widely used to control and develop muscle strength and, above all, arm strength.

The standard in pulling up on the bar is present in school physical education programs, as well as in programs of secondary and higher educational institutions. Many pupils and students do not meet the standard for chin-ups on the bar. Some of them cannot even pull up once, and this situation is repeated from year to year, until graduation. The inability to pull up on the crossbar traumatizes the psyche of students, develops an inferiority complex in them, inhibits interest in physical education.

As you know, exercises using your own body weight as weights are a very effective method of developing strength, in this case, the strength of the muscles of the arms. Many athletes include pull-ups on the bar in their workouts. Trained people manage to pull themselves up several dozen times. A person pulling up on a high bar 22-23 times can pull up once with a weight of 2/3 of his body weight or once on one arm.

The result in pulling up on a hanging bar depends mainly on the level of development of the muscles of the arms and shoulder girdle, abdomen and back, including flexors, extensors, instep supports and pronators of the hand, most of the muscles surrounding the shoulder joint, as well as the rectus abdominis muscles, latissimus muscles back.

The pull-up is performed using flexion at the elbow and extension at the shoulder joints. The greatest load falls on the biceps brachii muscle, as well as the latissimus dorsi muscle and the triceps muscle, which provides shoulder extension.

Rocking and any other movements that deflect the body from the balance position are undesirable when pulling up, they cause additional energy consumption and reduce the result. In the hanging position, the most rational grip is shoulder-width apart. If the hands are closer to each other, then the balance becomes less stable. If they are too wide apart, then for fixing the shoulder blades, more than in the optimal position, the strength of the muscles that bring the shoulder blades closer to the spinal column is required.

So, the main load in pulling up falls on the biceps muscles of the shoulder - the biceps - their strength and endurance should be trained first.

EXERCISES FOR THE DEVELOPMENT OF THE BEAKETS OF THE SHOULDER.

1. Sitting on a chair, elbows on knees, in the hands of a rubber band, the end of which is fixed, flexion and extension of the arms - without changing the position of the elbow.

2. The same as in exercise 1, in the hands of a) dumbbells b) a barbell.

3. Rope climbing with feet.

4. Rope climbing without legs.

Leading exercises.

5. Pulling up on a low bar.

6. Hanging on the bar: a) pushing the legs on the floor, b) pulling up to the chin, hold this position for 3 to 10 seconds.

7. Hanging on the bar, pulling up to the chin with the help of the teacher supporting the waist from the back.

8. The same as in exercise 7, but the teacher supports the lower leg.

9. Hang on the bar, straight legs on a rubber band; pull up to the chin.

10. Hanging on the bar on straight arms, on one arm, for a while.

11. Hanging on a rope on one hand, for a while.

12. Hanging on bent arms, for a while.

13.Pulling with weights on the belt, on the legs. When pulling up with weights, its weight is selected so that you can pull up.

14.Pulling on one hand, the other hand gripping the wrist.

15. Game "Ladder". From two to four students, starting with one pull-up, they alternately pull up, adding one more pull-up with each successive approach.

Important elements in the method of teaching pull-ups on the bar are the ability to "turn on" all the muscles that should be involved in pull-ups, as well as the correct coordination of movements.

Using this technique, you can teach pull-ups for all children, even the weakest children in the class, including overweight children.