How to learn to pull up on the horizontal bar for a girl

The problem with a large number of athletes is their inability to work with their own weight. This applies not only to beginners, but also to experienced athletes. After all, we are all happy to do only those exercises that we get. Bodyweight exercises tend to be problematic exercises. Therefore, very little attention is paid to them.

In this article, we will talk about how to quickly learn to pull up on the bar and how to increase the number of repetitions in them.

Basic principles of training to perform pull-ups

In the first 1-2 months of training, choose exercises to train the back muscles that will actively load the latissimus dorsi and mid-back muscles. An example of this program:
– T-bar row – 3 sets of 10 reps

– Pulldown to the chest on the upper block – 3 sets of 10-12 reps

– Dumbbell row with one arm in an incline – 3 sets of 12-15 reps

If you have a large percentage of subcutaneous fat, it is recommended to lose weight. The more you weigh (especially if you have a lot of fat), the more difficult it will be for you to exercise with your own weight, including pull-ups.

At the end of 1-2 preparatory months, you can try to perform pull-ups in an incomplete amplitude – as much as you can. At the same time, put pull-ups as the very first exercise in back training.
As you develop partial pull-ups, try to periodically perform pull-ups in full amplitude – as many as you can. In addition, try to gradually increase the width of the grip.
Don’t do pull-ups more than once a week.
Work until you can master 3 sets of 8 repetitions (in full or incomplete amplitude – it does not matter).
After following the above recommendations, you will learn how to properly perform pull-ups with a small number of repetitions. Now you will have to work on increasing the number of working repetitions.

Basic principles for increasing the number of pull-ups

These recommendations apply to those athletes who can cleanly pull up 8 times, but would like to increase this figure to 10-12 and above.

Put pull-ups as the very first exercise in the complex for training back muscles.
Use additional weights (pancake 5 kg) and try to complete 6 working repetitions. It is possible with jerks.
If this weight is light for you, use a heavier one and also try to complete 6 working repetitions. The cleanliness of each repetition is not so important.
Perform pull-ups in this mode for 1.5 – 2 months.
At the end of 1.5-2 months, set aside a week of rest, after which try to pull yourself up without additional weights. If earlier you could only complete 8 repetitions, now you can easily master 10-12 repetitions.