How to teach a girl to pull herself up - practical advice

Where to begin

First the body needs to be prepared. It’s better to start with a free hang, trying to stay on the bar for 2 minutes (until muscle failure).
To hang on the bar for a long time, your arms must be strong. Push-ups will help strengthen your muscles. Option for the unprepared:

1. Stand against a wall approximately 70 cm away;
2. at the chest line, rest your hands on the surface;
3. Without lifting your feet, move your upper body forward;
4. push up from the wall as you exhale, and lower as you inhale.

Read more about wall push-ups →

A few days later, we do push-ups from the floor, standing on bent knees. Place your palms wider than your shoulders on the mat and lower your chest down. Having adapted, we take the lying position.

Read more about knee push-ups →

Carpal expanders will also help increase your grip strength.

How to do pull-ups correctly?

What have I seen: legs desperately flailing at the air, throwing my head back (don't get me started on that), jerking, partial repetitions, and worse. All of these “techniques” either help you perform or make the movement more difficult.

Classic pull-ups —as opposed to close-grip pull-ups to the chin—use a direct grip on the bar.

Starting position - hanging on straight arms, legs crossed at the level of the ankle joint. Before you do a pull-up, review the following key points in your head:

• Look straight ahead. This will help keep your chin in the correct position, because you are unlikely to be happy with the prospect of stretching the muscles and ligaments of your neck.
• Try to engage your lats first, not your biceps. To learn this, ask a friend to push you into the lat area several times during the initial phase of the movement.
• Pull your shoulder blades down and back.
• Pull your chest towards the bar. Once your chin crosses the line of the horizontal bar, press it to your chest.
• Control the downward movement.

In the downward part of the movement, stop a moment before the bottom point - keep your arms slightly bent at the elbows.

Pull-up technique for girls

Before training, jogging and a set of warm-up exercises for 10 minutes are important. Read more about warming up here →

1. For beginners, correct hand position is important. When you grab the horizontal bar, your palms turn away from you, holding your thumb from below.
2. Smoothly lift your body up until your chin exceeds the height of the bar.
3. Slowly straightening our arms, we lower ourselves down.

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

• In the positive phase, we move our elbows slightly to the sides.
• A maximally tense press will not allow the body to sway.
• Let's watch our breathing. An even rhythm will save physical resources and allow you to stay on the apparatus longer. Inhale while lowering, and exhale while lifting.

How to teach a girl to do pull-ups on a horizontal bar from scratch in video format:

https://youtu.be/dRWUGS5yRv4

There is no secret to pulling up!

As journalist Svetlana Konegen said, starting one of her programs: “And immediately shock!” Yes, yes, it's shock. Because there are no secrets in the pull-up training technique. Any beginner (no matter whether a girl or a guy) who has never been able to do a pull-up will start by doing auxiliary exercises that will strengthen various muscle groups. Training on the horizontal bar involves several muscle groups at once, which are strongly recommended to be “prepared” in advance. Let's list a few simple but effective exercises.

Girls can do pull-ups too!

"Boat"

During pull-ups, the back takes on a considerable part of the load. The “Boat” exercise perfectly strengthens the back muscles. You will need a gymnastics mat or towel.

• Lie on your stomach
• Bend your legs at the knees and clasp them with your hands
• In this position, try to swing as much as possible

Perform 3 sets of 15-20 repetitions.

Strengthening your wrists

Try to hang on the horizontal bar for a minute. Most girls' wrists, as a rule, are not particularly strong. That's why it's helpful to just hang on the pull-up bar for as long as you can. Start with 15 seconds, gradually increasing the exercise to 60 seconds. To increase the load, hang weights weighing 1-2 kg on your belt. Efficiency will certainly increase.

Lightweight options

If the technique seems complicated, you should start by mastering the lighter versions.

Negative pull-ups

The method is relevant if a girl cannot do even one pull-up. Thanks to the static-dynamic load, practice greatly loads the muscle fibers.

1. to eliminate the moment of getting up, we stand on a stool;
2. with bent arms we cling to the crossbar;
3. We slowly lower ourselves onto the support.

The duration of the negative phase is at least 5 seconds. The value increases with each subsequent workout. At first, 5 times in 3 approaches is enough.

Australian pull-ups

We master the technique on the low horizontal bar. Having secured the crossbar 80 cm from the floor, we cling with a direct grip and pull ourselves up. Over time we raise the bar.

Using an elastic band

Using the elastic band of the expander, it is easy to improve the biomechanics of movement and the number of repetitions.

1. We choose a long tape depending on body weight - medium, strong tension, fix it on the crossbar. Read more about the elastic band for pull-ups →
2. We insert the crossed and bent limbs into the loop. You can move your feet.
3. When lifting, the elastic band will provide maximum tension and partially compensate for the body weight, thereby simplifying the process.

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

Pull-ups in the gravitron

You can use a gravitron in the gym. A counterweight exercise machine takes part of your weight onto itself, essentially acting like an elastic band, but only here you can adjust the weight in increments, usually 5 kg.

How to teach a girl to do pull-ups

The first thing you should start with is to get acquainted with the gravitron simulator. In this machine you will do pull-ups with a counterweight, setting a certain weight, you can choose how much resistance you will have and how easy it will be for you to pull yourself up.

If you are just starting to learn how to do pull-ups, then use a large counterweight, i.e. more than your own weight by 20 kg. If you are quite heavy and your arms are very weak. If you are sufficiently prepared, then start with your own weight.

Pull-up grips for girls

• Neutral - a more complex grip when the palms are parallel to each other.
• Reverse is the lightest grip.
• Wide is the heaviest grip; it will use the back muscles as much as possible in order to make the back wider, which means the waist is visually narrower.

The counterweight will help you lower and rise very smoothly and in a controlled manner.

Types of grips

The width of the arms shifts the load.

• With your palms slightly wider than your shoulders (pronated grip) , we perform lifts using the efforts of the muscles of the arms and back.
• Neutral (distance of hands up to 60 cm with palms facing each other) is safe for joints and loads the upper back.
• With a wide position of the arms, the biceps are “turned off” from the process. Lifting is carried out by the back muscles.
• The reverse perfectly develops strength and gives the arms shape. The movement with the palms facing towards you loads the biceps brachii.

Advice! There is no need to place your arms wide, otherwise, due to the reduction in the range of motion, the muscles will not receive optimal load.
It is better to prefer a grip slightly wider than shoulder width, the classic position.

If you have a wall bars...

If you have this simulator in the gym or at home, then that’s great. You can do another effective exercise.

1. Place your feet on the bottom bar.
2. Grasp the top bar with your palms and extend your arms.
3. Do 20-25 “horizontal” pull-ups.

When performing this exercise, you need to stretch your chin towards the wall bars. This is not as simple an exercise as you think. If you have done a couple of sets of 20-25 times

, and are not tired, then you can safely increase the load 2-3 times.

Stuart McRobert, a professional bodybuilder, wrote in one of his books that each person has their own athletic potential. And it's limited. Hit the horizontal bar regularly and on the third day you will see that progress is being made, but not as quickly as it is described in sports magazines. There is, of course, the possibility that in the first month you will progress quite quickly, but then you will have to fight hard for each new achievement.

Girls, as a rule, can learn to do pull-ups five times in a month.

And then you can switch to a narrow or wide grip. Although it is quite enough to do it with a reverse grip, just gradually increase the number of repetitions and approaches. But you shouldn’t believe claims that in a couple of months you will reach the bar of forty pull-ups. But girls have no need for such feats. Think about your health, and the Olympians will set records.

Jumping and swinging arms

These loads are considered an ideal option for increasing the overall tone of the body. They need to be performed after all muscle groups have warmed up well and returned to normal. During the process, you need to monitor the correct execution so as not to pull the muscles.

Jumping increases the mobility of joints and disperses salts throughout the body so that they do not accumulate. Soft tissues are also saturated with oxygen. Jumping affects:

• Calf muscles.
• Thigh muscles.
• Deltas.

In addition, a complex active effect on the body is manifested. To perform, you need to stand straight, feet shoulder-width apart, arms extended along the body. You need to sit down, then jump up, spreading your arms to the sides. After execution, return to the starting position on bent legs.

Squat Efficiency

The exercise belongs to the group of universal ones and allows you to create a load on the whole body. It can be performed both as part of regular exercises and to load a specific muscle group. When performed correctly, the muscles of the hips, pelvis and lower back work well.

To perform this, you need to place your feet shoulder-width apart and keep your hands on your belt. Sit down slowly, sticking your pelvis back as much as possible, and gradually bend your knees. When performed correctly, the load will be felt on the heels, and there should be a right angle between the hips and shins.

The first five squats can be done at a slow pace, after which ten more exercises can be done at an accelerated pace. Athletes are advised to alternate several techniques. It is considered popular to perform it with pointed socks. Here you can do it 10 more times. You need to squat while inhaling, and rise while exhaling. After moving from one execution option to another, you can perform the spring several times to enhance the effectiveness of the exercise.

Squats with closed legs also affect your figure and allow you to form beautiful, toned gluteal muscles. In world practice, this exercise is considered universal and can be included in any performance complex. This is an effective option for tightening your figure at home without the use of additional elements or exercise equipment. Sometimes they squat with additional load, but novice athletes should not do this so as not to harm the body.

Effective training schemes for beginners

There are several techniques that allow you to learn how to do pull-ups from scratch.

1. Negative repetitions

The most popular and effective scheme. The idea comes down to bracing yourself on the bar as if you had already pulled yourself up. It will be difficult for a beginner to do this, so you should use auxiliary equipment

– a chair or a small ladder. We stand on an auxiliary object and hang on our arms bent at the elbows, with our chin above the horizontal bar.

Next, slowly lower yourself down. Do the exercise as slowly as you can. At a certain moment, you will feel that gravity is stronger and quickly lower yourself down onto straightened arms. This is absolutely normal. Climb back onto the horizontal bar and return to the starting position.

A beginner needs to perform at least 5-7 repetitions. Then we go down and rest. We do another approach of 4-6 repetitions. And, the last approach is 3-5 repetitions.

“Negative repetitions” should be performed 2-3 times a week.

1. Exercises with a partner

You will need the help of a partner. Hang from the horizontal bar with your partner standing behind you, helping you pull yourself up.

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The scheme is comparable to “negative approaches”: 3-4 approaches to reduce the number of repetitions. The main difference: with “negative repetitions” you go down, and when working with a partner you try to pull yourself up with their help.

A typical mistake for beginners is to rely entirely on the strength of their partner. The effort must come directly from you.

1. Half-range pull-ups

The technique is similar to training with a partner. The main difference: a partner is not required.

Take a chair or other object from which you can reach the horizontal bar. Jump so that you hang on the bar with your arms bent at right angles

. Try to complete the pull-up using arm strength.

You may not be able to do the first repetitions - try to stay in a hanging position with your elbows bent for as long as possible.

1. Exercise machine or elastic band

There are special exercise machines in gyms; their main method of operation is to help you pull yourself up. It is believed that this method is more suitable for girls. It is simpler, however, and it will take you longer to achieve the final result.

You can use an elastic band as a replacement for the exercise machine.

. The undoubted advantage of this technique is the ability to adjust the degree of support provided by loosening the elastic band or changing the mass of the counterweight on the simulator.

Pay attention to the article about the correct pull-up technique to avoid common mistakes.

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Barriers

There are a number of factors that prevent beginners from succeeding in pull-ups:

• Overweight

Heavy body weight puts extra stress on your muscles. If you have not played sports before and your muscles are not developed, then you should not think about pull-ups just yet.

. Work on your weight, prepare your muscles, strengthen your cardiac system.

• Undeveloped muscle mass

A person’s weight may be normal, but physical strength and endurance will not be enough. You should be more involved in preparing your body

to classes. Remember, if, for example, you learn using “negative pull-ups” and you can initially perform 5-6 repetitions, then by doing 6 repetitions you will develop strength, and 8 - endurance.

• Unproven technology

To improve muscle recovery and growth, we recommend drinking a gainer. On this page, read more about the dosages and timing of taking protein-carbohydrate mixtures.

How to prepare your body for training

The body can be prepared to start training. Start with a simple hang on the horizontal bar, increasing the hang time day by day. Learn the correct grip, get used to the load

. Experts most often recommend that beginners start with a straight medium grip. Hands should not slip off the bar. You can prepare your muscles for stress if you start doing push-ups every day.

Beginners should not try to complete the maximum program on the first day. You should start with light loads.

Gradually increase the number of exercises using the chosen method, then move on to improving the technique. The next step may be to use additional weights. Eventually you will be able to progress to one-arm pull-ups.

Systematic exercises, development of endurance and strength will definitely lead you to success

. If you were able to stretch on the bar at least 3 times, start doing classic training schemes to increase the number of repetitions.

Below is a video in which professional trainer Tatyana Prokofieva explains the basic rules that will help you master pull-ups in the shortest possible time.

Reading time: 28 minutes

Pull-ups are one of the key bodyweight exercises that are important to perform for developing upper body muscles. Being able to do a pull-up is a good assessment of your fitness and strength.

In this article we will look at an important issue: how to learn how to do pull-ups from scratch on a horizontal bar for men and women, and we will also look at the technique of doing pull-ups and useful tips on how to learn how to do pull-ups.

Video lessons

Pull-ups on the horizontal bar are one of the main universal exercises, performed under the weight of your own body. No other exercise will show how your fitness level matches your body weight and muscle development.

The benefits of exercising on the bar are not so much in increasing muscle strength and improving your figure, but in strengthening ligaments and maintaining the spine in a healthy shape.

When performing pull-ups on a horizontal bar, the muscles of the upper torso are worked: back, shoulders, chest and arms. The most important thing when doing this is to take your time.