What a girl needs to do to learn to do pull-ups

What a girl needs to do to learn how to do pull-ups

Three reasons why girls can’t do this exercise – weight, underdeveloped shoulder girdle and laziness.

Pull-up is the most effective basic exercise for developing the muscles of the upper body and maintaining a beautiful posture. At first glance, the exercise looks simple: just hang on the bar and pull the body up.

But it is not like that at all. It is almost impossible for an untrained person to pull up even once. This is an extremely serious load for both men and women, but for women pull-ups are more difficult.

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With the right approach and a great desire, every girl can learn to pull up many times and in different ways.

Most often a girl can not pull up because of:

• Overweight.
• Weak muscles.
• Improper technique.

Girls are recommended to pull up not to gain huge muscle mass, but to strengthen the muscles. This way you will stay in good physical shape longer.

What does pull-ups work?

• Back muscles (broad muscles, trapezius, rhomboids, round muscles).
• Chest muscles (large and small pectoral muscles, anterior serratus).
• Arm muscles (biceps, triceps, delts, forearms).
• Cortex muscles.

How do I prepare my body for pull-ups?

If you have never done pull-ups – first prepare the CNS, ligaments, muscles and tendons for the load. Start with a free hanging on the bar, trying to hold on until your fingers fail. It is important to have a strong grip.

Strengthen your arm and chest muscles with push-ups from the floor. If you can not do this exercise 10-15 times, it is too early to think about pull-ups. Develop the habit of breathing properly during exercise. The oxygenation of muscles depends on breathing. Lack of air reduces the efficiency of muscles. And if you realize that to learn to pull up you are prevented by excess weight, then it’s time to think about losing a few extra pounds.

A set of exercises that will help you learn to pull up

Plank

Tehnika:

• Take a lying rest on straight arms and straightened legs.
• Hands are parallel to the chest, slightly wider than the shoulders.
• Distance between the legs from 10 to 30 cm.
• The back is straight, buttocks and abdomen are tense.
• The gaze is directed to the floor.

Perform three approaches for 45 seconds each. Rest between approaches – three minutes.

Push-ups from the floor

Tehnika:

• Keep the body torso straight. Neck, back and hips are in line. Legs together.
• Distribute the load on the entire surface of the palm and fingers.
• The elbows are slightly pressed against the body.
• Lower to a 90-degree angle.
• Exhale powerfully as you rise to the top.
• Do not straighten your elbows all the way.

Perform three approaches of five times. Rest between approaches – three minutes.

Negative pull-ups

Izpildes tehnika:

• Stand on a bollard or chair in front of the bar so that the bar is in front of your eyes.
• Grasp the bar with your hands slightly wider than your shoulders and step off the bollard.
• Slowly lower yourself until your arms are fully extended, resisting the weight of your own body. Feel the tension in your muscles.
• Jump off the bar and repeat again.

Perform three approaches three times each. Rest between approaches – three minutes.

Negative push-ups on the bars

Technique of execution:

• Stand on a pedestal or chair in front of the bars so that they are in front of the waist.
• Grasp the bars with your hands and step off the bollard.
• Slowly lower yourself down to a 90-degree angle, resisting your own body weight. Feel the tension in your muscles.
• Jump off the bars and repeat again.

Perform three approaches of five times. Rest between approaches – three minutes.

Pulling barbell or dumbbells in an incline

Tehnika:

• Grab the bar with a grip wider than shoulder width. Grip – fingers to yourself, and fists outward. Elbows slightly pressed to the body.
• Natural bend in the lower back, back straight. Legs slightly bent at the knees, and the pelvis is pulled back.
• Tilt the torso forward and horizontal to the floor.
• Now pull the bar to your waist, taking your elbows behind your back. Bring your shoulder blades together and hold at the top for a second.
• Slowly lower the barbell without changing the position of your back.

Perform three approaches of 10 times. Rest between approaches – three minutes.

Seda Eloyan

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In 30 years, I have never been able to do pull-ups and never aspired to do so. Recently I had a goal to learn. Once a week I did additional pull-up exercises. After a month of hard training, I was able to do three pull-ups, and that’s not the limit.