To learn
how to learn how to pull up on a horizontal bar to a girl with a standard direct grip (with knuckles to her), it will be nice to work out some muscles in advance. In this, push-ups and just hanging on the horizontal bar will help very much. A week or two is enough to do these exercises in five approaches, 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 yourself up once or twice, even if you could not pull up even once before. If you still do not achieve this result, then you can just hang on the horizontal bar for as long as possible and do this several times during a workout. Another way: with the help of a chair or something else, climb onto the horizontal bar, fix yourself as if you were already pulled up (chin above the horizontal bar), and hang in this position for as long as possible, and when there is practically no strength left to hang, it’s very slowly fall down, slowly unbending arms. All these exercises will strengthen your muscles and joints and prepare you for the first pull-up.
Horizontal bar exercises for girls
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 acceptable, but the main thing is that in the future you don’t forget to carry out the pull-up correctly, calmly, fully bending and unbending your arms. It is better to stretch your body once correctly, without jerking, than twitching three times. When you reach the level that you can perfectly pull up 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 yourself up once, try again one more time. At the same time, pulling up can be complicated by the fact that when you pull your chin over the horizontal bar, you will lock up in this position and slowly lower yourself or try to pull yourself as high as possible - to the chest, and not to the neck. If it doesn’t come out, get off the horizontal bar, rest for thirty seconds or more and try again to pull yourself up. This should be done as often as possible. Visiting the horizontal bar, if you are just starting to learn the basics of how to learn how to pull up on the horizontal bar of a girl, it is recommended five days a week, and the other two can rest.
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
pump the press, since the muscles of the press, although not many, are still involved in pull-ups. This also helps to understand how to learn how to
pull up on a horizontal bar to a girl. But most of all, when doing exercises 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 good for girls on the horizontal bar. When you
learn to pull up seven or eight times and at the same time do several approaches, you can begin to engage in various pull-up programs. And when you can pull yourself up ten or fifteen times, you can use weighting materials, for example, hang a small load (up to five kilograms) and pull yourself up with it. Most often you need to hang, holding a direct grip, since it uses the most muscles, but sometimes you need to pull up for a change and reverse grip (knuckles to yourself). For example, for the development of the
broadest muscles of the back, trainers recommend pulling yourself with a straight wide grip, but not spreading your arms too wide so as not to inhibit muscle development by reducing amplitude. But the latter is more suitable for those athletes who already know how to learn how to pull up on the horizontal bar of a girl and want to improve their results. They should remember that it is not recommended for wide pull-ups to use reverse grip because of 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 a break from training for a day or two. The main thing is desire and perseverance, and if you began to engage in pull-ups, then do not stop and do not stop visiting this projectile, and then you will achieve high results.