How to learn to pull up on a horizontal bar for a teenager. How to teach a child to pull up on a horizontal bar "from scratch": preparation and nuances of the exercise

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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 the horizontal bar?

Everyone can learn to pull up on the 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 torso: 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 can 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 the 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
• Poor upper body muscles
• Lack of past pull-up practice
• 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 enough 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. Leg-supported pull-ups

Another approach exercise is a pull-up on a low bar with legs 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 the chair, but gradually try to maintain your weight with the muscles of your arms and back, leaning 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 the 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 elongated, the abdomen tucked up. You can do the exercise in several sets of 1-2 minutes.

If you calmly hang on the horizontal bar for a few 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 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 do 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 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 only train 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 scheme indicates 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 diluted 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 have 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 achieving the desired result. Don't worry, sooner or later you will be able to reach your goal!

1. Avoid jerking or jerking movements while pulling up. 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 lower 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.

Any normal parent wants to provide his child with health and a happy life. But at the same time, not everyone goes to this in the same way. Someone tries to give their child a lot of sweets and a place near the TV, believing that this is a manifestation of real care and love. And someone includes in the life of their child only healthy food and physical training, which helps the child to become stronger and more resilient from an early age.

Pull-ups: benefits for children

Anyone who is inclined to the second method of education and the manifestation of parental care, it will be useful to get the opinion of professional specialists in the field of pediatrics and early physical development of both boys and girls. Simple pull-ups are among the most effective exercises for the general development and strengthening of muscle groups, musculature and skeleton of a child.

How to train children correctly? From a technical point of view, doing pull-ups will not require any additional physical activity and the presence of special equipment that can provoke decompression of the spine or sprain of ligaments and muscles. The exercise should take place with the use of its own weight, which can be held by any healthy child, and with special skills and physical fitness, it should also be raised several times.

Where to start

How to teach a boy to pull up on a horizontal bar? Even for such a seemingly simple exercise, you need to start already prepared in advance. It is common for parents to see special talents and inherent features in their children. Sometimes it seems that nothing is impossible for a child. He must understand everything on the fly, not be lazy, not experience any problems and never get tired, performing such a simple physical exercise.

Moms usually just thinkthat the child will independently achieve success and learn everything. And dads begin to remember their exploits at such an early age, talk about how many times they themselves pulled themselves up, and also try to see a real record holder in their child.

All this remains fantasies and dreams. In fact, for a high-quality performance of such an exercise, you need:

1. A special desire to achieve results.
2. Strong and strong palms and developed muscles of the forearm.
3. Having simple technical skills.

All this parents need to try to provide. In order to understand whether the child has the necessary strength in his hands, it is enough just to ask him to hang on the horizontal bar for a while - as much as he can. If the child does not release the horizontal bar after 30 or more seconds, then you can go to the technical side of the issue. If he leaves the race earlier, we proceed to preparatory and developmental exercises, which are carried out to strengthen the muscles and ensure the necessary grip strength.

Most effective and a safe assistant will become a simple wrist expander, which is a simple rubber ring. Training with such equipment is carried out three to five times a day and gives the desired results already at the end of the second week. The test workout is the bar. If the baby is able to maintain weight on it, then you can move on to new exercises.

Correct and measured breathing

Correct breathing technique is considered the basis for successful exercise performance for any age, along with arm strength. That is why, from the very first training session, you need to show and tell the baby how to inhale and exhale correctly.

The child should also remember that the jerk during pull-ups should occur on the exhale.

A deep exhalation, which allows you to feed every cell in the body with oxygen, is needed to prepare for a further jerk. On inspiration, a return to the starting position is made, which allows a certain muscle group to rest and relax.

Pull up methods

Now coaches for children in a sports school very often use several pull-up methods at once, which are designed for children of different age categories. Using such methods, children who are still only 3 to 4 years old, as well as children 8-13 years old, achieve good results.

According to the 4-time Olympic champion Alexei Nemov, the main strength and endurance is laid in us in early childhood, so at this time you need to spend time with your child as much as possible for physical health.

How to teach a child to pull up on the bar? The baby will take the first steps in any area with his parents. Support from a parent is also very important when pulling up a child on a horizontal bar. For regularity and comfort of training, it would be best to make a crossbar yourself at home.

In this case, no weather outside will be able to prevent you and your child from conducting an interesting and useful workout. Equipment for physical activities can be purchased at any store or create something from hand-made materials (place a pipe of the required diameter in the doorway and strengthen it well). Remember that before any workout, the baby needs to warm up well so that there are no complications.

Experienced athletes immediately jump onto the horizontal bar and begin to pull themselves up, but for beginners in this business, this is definitely not suitable.

With a sharp grip, you can accidentally damage the spine or stretch the ligaments. That is why it is best to first raise the baby to the level of the crossbar and let him grab it with his palms on his own.

At first, a grip with the palms turned towards you is fine. This will make it much easier to keep your weight on the bar and pull yourself up.

Over time, when workouts become part of daily activities, you can move on to a more complex level of pull-ups, but at the same time, a more correct grip method - with your palms away from you. With this grip, the load on the forearms and hands is significantly increased, and the pull-up technique will also improve. After the child's strength increases, you can move on to performing other exercises on the uneven bars or the crossbar.

From the Swedish wall

This technique is most suitable children from five to seven years old. The function of insurance in this case is performed by the Swedish wall, and not by the parents.

1. Hanging on the bar, the baby places his legs on the bar, which is approximately at the same level as the knees. At the same time, most of the body weight is transferred to it, so that pulling up occurs in a lighter version.
2. When performing such a pull-up, the main load is on the muscles with a smooth lowering of the body, since after reaching the control mark (the chin is above the plank area), the child removes his legs from the wall bar and transfers all his weight to the muscles of the back and abdomen.

There is no need to try to give your baby a big load and turn a normal workout into an eternal struggle with the bar.

The results of training directly depend on the regularity of its implementation and the correctness of the technique itself. The muscles must get used to new loads, fix the accumulated strength, so it would be more optimal to alternate a day of training and a day of rest. After mastering pull-ups and reaching the desired physical form we can already talk about a whole series of pull-ups and a more correct grip option.

Pulling up on the uneven bars helps to develop the muscles qualitatively, but such an exercise without insurance is unacceptable for a small child. It is best to postpone such training until a later time, when the arms are more stronger, and the technique is learned more correctly.

In any case, the parent's contribution to the physical education and training of the baby will bear fruit already upon entering the school. Since the main exercise in physical education is pulling up on the bar. And if untrained children begin to experience the first disappointments and instructions from the teacher, then your child will definitely be fine with the standards. He will easily complete all the tasks assigned to him.

In order for the child to fall in love with training outside of school and become a daily habit, the number of pull-ups can be made equivalent to the amount of time spent doing what you love, for example, sitting. at the computer and in front of the TV, from walks it is better not to restrain him.

What is the best age to start

Pediatricians advise not to rush to teach children to sports, as their spine is still poorly developed. In fact, just such a horizontal bar will allow you to make a more correct posture and will have a positive effect on the development of absolutely all muscle groups. Such exercises are considered an effective way to prevent curvature of the spine.

Doctors advise to conduct such classes with those children who have certain disorders in the nervous system and congenital diseases with the musculoskeletal system. In order for the exercises to be beneficial, it is very important to follow certain recommendations from specialists. It is very important to understand how to teach child pull up on the horizontal barwithout harming his health.

When teaching a baby to pull-ups and push-ups, it is necessary to take into account age-related physiological and psychological characteristics. So, in order to provide the baby with greater safety, you need to use the children's view of the horizontal bar. And to increase the interest in the exercise and the formation of increased motivation, you need to include moments of the game in the training.

Besides following these rules, you also need to listen to your child and take into account his desires. Exercise should not only bring physical benefits, but also emotional satisfaction.

How to teach push-ups

What gives the baby the ability to do push-ups? First, it helps develop muscles in almost the entire body, increases overall arm strength, and strengthens the abdomen and back.

Secondly, it improves the indicator of endurance and stamina, which means it strengthens the baby's heart, normalizes the blood circulation process. Thirdly, push-ups are included in the school curriculum and can positively affect the child's overall performance. Fourthly, with daily workouts, muscle mass is built up, which will become additional motivation.

It will be good if, before the start of the workout, the baby has already been engaged in physical education and knows how to carry out general strengthening exercises. In this case, it is very important to continue to increase the load and go from simple to more complex, that is, to change the angle of inclination of the baby's body. The smaller the angle of inclination of the body, the stronger the load. This means that in the first lesson, the child will push up from the wall, while tilting the body minimally.

The child approaches the wall to the length of an outstretched arm, spreads his legs shoulder-width apart, and then, leaning on the wall, begins to approach it closer and closer until the moment the tip of the nose touches the wall. Explain to your baby that it is very important to be able to breathe correctly. For a start, five push-ups are enough. In one workout, this exercise is done four times. If the baby gets tired very quickly, then the number of push-ups should be significantly reduced.

Attention, only TODAY!

How to learn to pull up on the horizontal bar from scratch is of concern to all novice athletes who independently master exercises on the bar. There are many different techniques that allow a beginner to learn how to train very effectively on a horizontal bar in literally a month or even a week.

In order to understand how to learn how to pull up from scratch, you must first work out those muscle groups that are responsible for the process of lifting the body on the crossbar. Start training your lats and back muscles, biceps, triceps, and abs. For these purposes, classes with an expander, tourniquet, dumbbells and other additional weights are perfect. You can do it at home. After training for a week or two, you will strengthen your muscles, and further pull-ups on the horizontal bar will become a fairly simple task for you, which you can easily and quickly cope with.

Negative repetition method

For a beginner who has never performed this kind of exercise in his life, it is important to have information on how to learn how to pull up without a horizontal bar from scratch. For these purposes, a special technique is suitable, called the technique of negative repetitions. The exercise can be performed independently in any convenient place. For these purposes, even a crossbar is not required.

The essence of the exercise consists in preliminary training of the body and fixing the body in a special position typical for pulling up. Just stand on a stool, raise your arms up, grabbing an imaginary horizontal bar with a wide grip (placing your fists shoulder-width apart). Next, you should make movements with the body, as if lifting it up, lowering it down. The exercise should be learned to perform smoothly and slowly, carefully working out all the muscle groups involved in it. In one approach, you should do about 5-7 imaginary pull-ups. At the same time, it is recommended to do no more than 3 approaches during the day.

Beginner athletes who have not yet been able to pull up even a single time will benefit from training with a partner. To do this, put your assistant behind so that he can help you to lift the body up and insure in case of any surprise. Remember that when training with a partner, most of the effort should come from you.

A week of such preliminary classes - and you can start doing exercises on the horizontal bar. Your muscles will be fully prepared for the pull-ups,

"Half the amplitude"

The half-range chin-up technique is an ideal workout for beginners wondering how to quickly learn to chin up from scratch. Substitute the stool to the horizontal bar, grab the bar, grabbing it with a wide grip. Bending your legs and slightly arching your back, you need to try to lift the body up, fixing the body at the peak of the rise. Moreover, the more you sag, the better. This starting position is ideal for performing high-quality full-fledged pull-ups by beginner athletes from scratch who still find it difficult to pull up to full amplitude. After a month of such training, the beginner will be able to freely perform from 3 to 5 pull-up exercises on the bar.

We increase the number

Having mastered the initial stage and learning to pull up from zero to three times, the athlete sets new goals for himself - how to learn how to pull up many times? There are special techniques for these purposes. Classes should be gradual and systematic. On average, following the basic recommendations, you can increase the number of pull-ups by 5-10 times per month:

1. Before starting classes, you should take an ordinary sheet of paper and clamp it between your knees. The main task is not to miss the piece of paper when doing the exercise. This technique significantly increases the quality and efficiency of training and helps you learn to gradually increase the number of pull-ups in a short time.
2. A good effect can be obtained by pulling up from scratch using additional weight. Barbell pancakes, special weight vests or simple plastic water bottles placed in the athlete's backpack can serve as this. The main thing is to exercise systematically and pull up with additional weight the maximum number of times.
3. The technique of frequent approaches is to perform a large number of pull-ups with minimal repetitions. This means that the horizontal bar should be approached about five times a day, performing 3-4 pull-ups in one approach. Thus, within a month, your personal best can increase by 5-7 pull-ups per cycle. In this case, the load distribution will be uniform.
4. Increase the number of pull-ups using the ladder technique. Staggered load distribution involves performing a large number of approaches with frequent pauses. Perform several exercises, then pause (30–40 s) and again go to the horizontal bar. During one workout, it is recommended to perform about 7 such approaches.

How to learn to pull up on a horizontal bar 30 times - such a task is difficult, but doable for a serious athlete. Systematic and regular training from scratch with a gradual increase in the number of pull-ups and sets will allow a beginner to learn to do pull-ups many times and set his personal best pretty soon. The ideal method is to increase the number of pull-ups in each of them by 1-2 times with each subsequent week of training. Thus, in 6-7 weeks you will be able to pull up 30 times, even if you have never approached the horizontal bar before.

Learning techniques

In order to fully learn how to pull up on a horizontal bar from scratch, you need to familiarize yourself with pull-up techniques:

• Wide grip pull-ups. When performing this type of pull-up, the athlete's arms are located approximately shoulder-width apart, the elbows go down, and the body moves slightly forward. When lifting, the body should be fixed in a level, horizontal position.
• Upper Grip Pull-Up - Recommended for beginners as it promotes optimal development of the main muscle groups in the arms, back and chest. When performing, the arms are shoulder-width apart, and the legs are bent at the knees. Fixed lifting point - touching the horizontal bar with the pectoral muscles, after which you can go down, relaxing and straightening your arms as much as possible.
• The reverse grip pull-up is an effective technique for learning to pull up from scratch. When performing pull-ups, it is necessary to grab the crossbar, placing your hands in front of the body at an extremely close distance from each other. You should pull yourself up until the horizontal bar touches the chest area.
• Pulling up on one hand is a rather difficult exercise, which should be moved on only if you have mastered other pull-up techniques well. So how do you learn to pull up on one arm? Training should be started by placing your free hand on the wrist of the limb that is on the horizontal bar at this time. Then gradually move your free arm upward - to the forearm, biceps, and then the shoulder area. At the same time, it is very important to follow the specified sequence, perform it smoothly and accurately.

Caution: small

How to teach a child to pull up on a horizontal bar from scratch is of interest to many parents, especially a boy. The training of young athletes is based on the same techniques and rules as for adults. But with babies, it is necessary to perform the exercises especially carefully in order to avoid possible damage to muscle tissue. Good results in teaching a boy to pull-ups on a horizontal bar are given by the following complex:

1. Pull-ups with support. Raise your child so that he can easily grab the bar with his arms shoulder-width apart. After making sure that the baby is holding on tightly, release him, letting him hang on his own, but not forgetting about the insurance. In the next step, you should carefully raise the child's body above the level of the horizontal bar. With each subsequent workout, the adult needs to reduce his participation in the exercises, so that the baby can maximize both his muscles and skills in the pull-up technique.
2. Pull-ups at the wall bars. When performing, the child's legs are located on the lower bar of the wall bars, which somewhat facilitates the pull-up process. Gradually, when raising the chin to the level of the upper bar, the legs must be removed from the support, transferring the bulk of the weight to the back and pectoral muscles.

Duration of classes

Doctors, trainers and professional athletes do not recommend that beginners do pull-ups more than 4 times a week. It is best to do intervals of the same day between workouts. These breaks are necessary in order to give the muscles the opportunity to rest and fully recover. To restore the performance of the muscles, it is important to get enough and good sleep.

Most parents want their children to be involved in sports from an early age. There are basic exercises that they need to master, and one of them, the pull-up on the bar is a safe and effective exercise. It helps to form a muscular corset, strengthen the musculoskeletal system, in addition, it trains the child's endurance and strength, forms his character. This exercise is especially important for boys. Parents who want to cope with how to teach a child to pull up on a horizontal bar need to do it right. Adequately assess the child's capabilities and try to do everything so that he does the exercises not because it is necessary, but because he really likes it.

If you want to teach a child to pull up, it does not always mean that he wants it too. And if the kid resists, it is unlikely that you will succeed. Therefore, you need the right motivation. For example, you can reward him with additional minutes at the computer, the number of which will be equal to the number of pull-ups performed. Incentive measures you can choose individually, but let them be - it is easier for you and the child is more pleasant.

You need a horizontal bar to pull up. It is better if he is at home or in the yard - so the number of excuses is immediately sharply minimized. The crossbar should have a comfortable diameter so that the child can safely wrap his hands around it.

Before teaching your child to pull up, teach him to warm up before starting the exercises. The warm-up can be running on the spot, swinging your arms and hands. You can stretch your back with simple bends, and your neck with head rotations. Thanks to such simple preparation, the baby will be able to warm up the muscles, prepare them for stress, which will reduce the risks of injuries, sprains, and seizures.

Assessment of the physical condition of the child

Before learning how to pull up on the horizontal bar of the child, assess his physical condition. The following will help you with this measures:

• Ask your baby to pull up once. First, let him grab the horizontal bar with a reverse grip, in which his palms are directed towards himself. Then let him try to bend his arms at the elbows a little. If a child can tighten his body even a few centimeters, that's good. This means that he has a certain level of training, and your task is only to teach him the correct technique for performing the exercise.
• If the child cannot pull up, let him just hang on the horizontal bar as much as he can. Maintaining his own weight is also not so easy, and if he manages to do it for more than a minute, this is also good results.
• If a child cannot hang for more than ten seconds, he needs more serious preparation. Hand training required. A device such as an expander will help with this. Have your baby squeeze it several times a day. He can do this, for example, while watching TV, combining business with pleasure. After a couple of weeks, the baby's arms will become much stronger and will be able to support the weight of his body.

To better prepare your child for exercise, work to improve their overall physical condition. Running, jumping, swimming, push-ups are useful. All this has a beneficial effect on the health of the baby and on the formation of his character.

Teaching a child to pull up

There are two main techniqueshow to teach a child to pull up on the bar. Let's consider them.

Outside help

Initially, you can help the baby. When the child still does not know how to pull himself up, there is no need to allow him to jump onto the horizontal bar. Your own weight, together with the weight that a jump gives, can become too much for an untrained person. Let the baby calmly grab the bar. To do this, you can lift him or set a horizontal bar at the level of his height with outstretched arms.

The essence of the technique is simple. You just need to help the child by adding strength that he himself lacks to lift his body. That is, it rises, and you contribute to this by slightly lifting its body. You can lift the baby by the waist, belt or pelvis. It is important to find a balance so that the child does not completely relax, relying only on your help. Use minimal effort. Each time the child's body will become more and more trained, and soon he will be able to raise the body himself.

Swedish wall

Another way to learn how to pull up a child is to use the wall bars or bars that imitate it. When performing the exercise, the child should hang on a horizontal bar along such a wall. Remember to warm up before training.

First, the baby should pull up so that his chin is above the crossbar. This is where the wall bars come in handy. The kid simply dies into the wall with his knees so that he can push off from it with his feet and rise above the level of the horizontal bar. Then his task is to lower his legs so that they are deprived of support. Then the child should descend as slowly as possible to the starting position. Thus, his muscles will be trained in the opposite direction, as his body descends. It is simpler, but also very effective.

How to pull up properly: the basics

Simple workouts will help your baby learn to pull up on his own, since his muscles will be ready for this. After taking a little time to figure out how to teach your child to do push-ups and pull-ups, you should also pay enough attention to correct exercise technique.

First, the child should do a light warm-up, then he needs to take the bar, preferably with a reverse grip, and take a breath. Then, exhaling, he should make a jerk to bend a little at the shoulders. A small angle should be enough for the child to start lifting the body by contracting the muscles. Such a simple technique will help him learn to pull himself up on his own, without outside help and additional devices. Then, after the chin touches the bar, as you exhale, the body drops to its original position.

It should be understood that one pull-up, which is done correctly and fully, is already an achievement for a child. Quality is more important than quantity, so initially you need to teach the child the correct technique for performing the exercise, and then everything will go by itself. At the same time, there are certain standards according to which a seven-year-old boy should be able to pull himself up 2-3 times, a ten-year-old child - 3-5 times, at 12 years old - 6-7 times, at 14-25 years old - 8-10 times, and adolescents over 15 years old - 10-13 times... As for girls, there are no such norms for them, and the school program of physical education for them does not include this exercise. It can be replaced by pull-ups on a low bar in a prone position.

Of course, wanting to learn how to pull up a child of 10 years old or another age, and a baby, and you must understand that it will not work from scratch to achieve results that meet the standards in a couple of weeks. Trainings should be regular, and only in this case are achievements possible.

It is better for the baby to train every other day so that the muscles have time to rest and recover.

Teaching a kid to pull up is better by example. Believe me, actions for him are much more important than words, and parents are a model and guideline. Train with him, turning the activity into an exciting pastime. We suggest watching a video on how to teach a child to pull up on a horizontal bar, which will explain a lot about this issue.

Many young parents instill in their child a love of exercise from an early age. Pulling up on the horizontal bar is considered one of the most beneficial exercises for his growth and development. This article will consider the features of training pull-ups, the benefits and harms, as well as the technique for their correct implementation and preparatory exercises for them.

What are pull-ups

This is the name of strength exercise with your own body weight, which helps to strengthen the muscular apparatus. For its implementation, a horizontally fixed crossbar is used - a horizontal bar. Pull-ups develop the muscle corset of the upper shoulder girdle and abs, muscles of the neck and arms. They consist in raising the body on arms bent at the elbows to the level of the crossbar. Hands, shoulders, body, neck are involved.

Important! Exercise with extra weight is bad for your baby's musculoskeletal system. They can be introduced into the training program no earlier than ten years of age.

Pull-ups for a child

Performing this exercise regularly has invaluable benefits for a growing child's body. There are also certain contraindications against its use in children's workouts.

What are useful

The beneficial effect of pulling up far outweighs the potential harm from this exercise:

• the work of the musculoskeletal system is stimulated. The muscles of the child become trained, the skeleton is strengthened and the likelihood of bone fractures is reduced;
• endurance increases, which is especially important for those who go to sports sections or lag behind their peers in physical education lessons;
• the cardiovascular system is strengthened, the volume of the heart muscle increases;
• the immunomodulatory effect of this exercise allows you to become healthy and resistant to infectious and colds;
• the general physical fitness of the baby improves. A child who pulls up the weight of his body can easily push up from the floor and the bars, master the handstand and walk;
• excess weight decreases, adipose tissue passes into muscle;
• the correct posture is formed, there is a beneficial effect on the vertebrae and intervertebral discs.

Possible harm and contraindications

This exercise can only cause harm if it is performed incorrectly. Pull-ups on the bar are not recommended for such diseases:

• congenital pathologies and defects of the cardiovascular system;
• chronic diseases of the gastrointestinal tract;
• obesity - excess body weight puts an excessive load on the spine;
• scoliosis, lordosis, intervertebral hernias.

Did you know? The greatest a seventy-year-old Korean named Shin Yong managed to perform the number of pull-ups in one approach. In 1994, he did 612 pull-ups in two and a half hours. This unprecedented case was entered in the Guinness Book of Records.

Features of teaching a child

The ability to pull up becomes the baby's first serious sporting achievement. In order not to harm your child and prepare him for the correct execution of the exercise, you need to adhere to the rules that will be described below.

What age is suitable

You should start teaching your baby to physical activity from four to five years. The sooner the child begins to exercise, the faster he learns to keep his body weight on the grip of his hands.

Interest in children at this age is unstable, so involve him in playing sports in a playful way and encourage him for various achievements. Primary school age (7-8 years old) is another opportunity to teach you how to pull up and build self-confidence.

How to assess physical fitness

Start the test with the most difficult thing - ask the child to hang on the horizontal bar and pull up on it slightly. If the baby manages to raise himself at least three to four centimeters, then you can proceed to directly teaching pull-ups. A child who cannot pull up should hang on the bar for as long as possible. Forty seconds is the best time to start learning.
If the baby hangs on the bar for twenty seconds or less, then he will need developmental preparation. Buy him a gymnastic expander and teach him to swing his hands at least four times a day. The expander can be used while watching TV and reading books.

For initial training, four to five weeks of continuous training is sufficient. Children who are not even able to hang on the bar will need two to three months of intense physical education using jogging, push-ups and swinging light dumbbells.

Important! Before assessing the physical fitness of the child, consider his condition. The baby should be rested and calm, the assessment should be carried out no earlier than two hours after eating.

What place to choose for training

Outdoor pull-ups are the best workout option. In the cold season and in bad weather, it is impossible to train outside, so buy a horizontal bar or wall bars and mount it in the nursery.
Fix the horizontal bar in the doorway just above the level of the adult's head. Training in the gym will be an additional motivation for the baby and will give him the opportunity to compare his achievements with the results of his friends.

Methods for teaching

In total, there are two techniques that allow you to teach pull-ups safely and in the shortest possible time:

Did you know? American Marine Michael Eckert performed a record number of pull-ups per minute. In October 2015, while on assignment in Japan, he pulled up fifty times in sixty seconds (that's one pull-up every 1.2 seconds).

A set of preparatory exercises for teaching children to pull up

Begin any preparation with a warm-up to avoid injury. Let the baby make five to seven rotational movements of the head, shoulders, arms, bent at the elbows. Teach him how to twist the body and make a fold.
The exercise "mill" warms up the muscles well. To perform the exercise, the child must stand upright, tilt the body at a right angle, then open his arms and alternately touch the opposite feet with his fingers.

Plank

It is performed in two sets of half a minute. To perform it, you need to take an emphasis while lying, straighten your back, look straight ahead. This position must be held for the specified time. The shoulders in the plank should be located strictly above the palms apart, and the lower back should be slightly arched.

Video: plank exercise technique

One arm plank

The position is taken the same as when performing the bar. In this case, one hand rises and keeps close to the body. It is performed in two approaches, starting with short periods of 3-5 seconds and gradually reaching 15-20.

Pushups

Put your child on a plank. Let him spread his arms slightly wider than his shoulders are set. Now you need to bend your elbows so that the body drops to the level of the elbows. The task is this: to raise yourself to the starting position. Three sets of ten push-ups are recommended.

Video: technique for performing push-ups from the floor

Raising the back

Performed near the Swedish wall or low furniture. Have your baby lie on the floor and use his heels to guide his feet under the sofa or the bottom rung of a ladder. Now you need to interlock your fingers, bring them behind your head and slowly raise the body, bending in the back as far as possible. Lifting is done three times ten times.

Important! If your child is overweight, exclude the raising of the back from the training program. Deflection in the lower back, weighed down by fatty tissue, can lead to deformation of the baby's plastic vertebrae.

"Boat"

Simple and effective movement to lose weight and strengthen your abs. Lay the child on his stomach, tell him to stretch his legs and arms and tense them. Then the baby should simultaneously lift them off the floor and stay in this position for five to seven seconds. Two or three repetitions are allowed. If the "boat" is performed correctly, the baby will lie on the floor only with his stomach.

Video: technique for performing the exercise "Boat"

Pull-ups on the uneven bars

A fun task that many kids love. You need to grab one beam with your hands, and throw your legs bent at the knees through the other. Now you should hang on your hands and start pulling yourself up so that your chin touches the bar. It is performed in two repetitions of fifteen times.

Video: technique for performing pull-ups on uneven bars

Emphasis on straight arms

A static, but complex task, which is also performed on the uneven bars. The kid should grab the bar and jump, and then keep himself on straight arms in the "candle" position. The legs should be brought together, the lower back is bent, it is allowed to touch the bar with the hips.

Did you know? A uniquely large number of pull-ups per day was mastered by an American named Shapiro. In 2016, he went on an unprecedented record with 7304 pull-ups in 24 hours.

Technique for performing pull-ups on the bar

Long-term practice and preliminary training lead to the fact that the child comes in the necessary physical shape for pull-ups. This exercise must be performed in several sequential steps:

1. Perform a short intensive warm-up first.
2. Take a breath, jump up and grab the horizontal bar.
3. Exhale sharply - and a jerk upward on bent arms.
4. As soon as the chin touches the crossbar, you need to briefly hold yourself in this position, and then, with a smooth inhalation, lower yourself down, gradually unbending your arms.

Video: the technique of doing pull-ups on the horizontal bar

When to expect first results

The effectiveness of the preparatory exercises is very individual. It depends on the intensity of training, the baby's desire to improve, and his primary physical fitness. A strong child of average height is able to approach the first pull-ups in 2-3 months, a weak, tall child in 6-8 months, and an overweight baby will take more than a year.

Pull-ups are an effective exercise that helps you improve your fitness and strengthen your entire body. It is recommended to prepare the baby for its implementation from the age of five, while taking into account the physiological characteristics and contraindications. Compliance with all the recommendations for performing pull-ups is the key to learning this exercise safely and quickly.