Pull-ups for girls: step by step guide

It just so happens physiologically that the upper part of the body in women is much weaker than that of men, and some exercises are more difficult to girls than boys. It is to such exercises include pull-up. You want to learn how to catch up? We read the article, and try to train until you get it. ;)

Personally, I pull-up is given very difficult. And if it is quite frankly, it is not given at all. I have a very strong hands and back, but I still hang on the bar like a flag on a flagpole in complete calm. No matter how I tried, no matter how tried to cling to the teeth of the air and catch up, still nothing happened.

I turned for advice to his coach, and he said the problem is most likely not in my physical form, and that I do not quite understand what muscles should be included and how to use them use. Therefore, to begin with, he advised me to practice on a special simulator for pull-ups. Experience working muscles, to understand the process, and then try to catch up on their own.

In addition, there are exercises that will prepare you for pulling up just as good.

Why do I need and what can be useful to you? Well, firstly, I attribute this activity to the category of those who ever can save my life (this also includes the long jump, running and ability to keep the balance). And secondly, a girl who knows how to catch up - it's cool. One can endlessly argue and win. ;)

During pull-ups work the muscles bark, quads, glutes and, of course, the muscles of the upper body, including the latissimus dorsi and pectoralis major muscles.

A series of proposed exercises will strengthen each of these muscles and also train the body the right to use them. It is recommended that this set of exercises 2 times a week for 3-4 sets.

So there you go!

Exercise № 1

Stand in the plank position, with emphasis on straight arms, the shoulders are directly above the brushes. Bend your right knee toward the right elbow, then return to starting position and repeat the same with the left foot. Continue to alternate legs for 30-60 seconds.

Exercise № 2

Lie on your stomach face down on an incline bench, grab a bodibar or lightweight rod with a comfortable weight for you. Hands shoulder-width apart, palms deployed from you. Follow the urge to himself, trying to keep the blades, elbows retracted clearly back. Return to the starting position. During the execution of traction try as much as possible to put into operation the back muscles. Perform 10-15 repetitions.

Exercise № 3

Hook tape-gripper for horizontal bar or other reliable support at the level of your waist, stand back a little and become a face-to-pole, feet slightly wider than shoulder width. The ends of the Expander in your hands, palms facing each other. Stretch your arms at chest level and perform squats, thighs should be parallel to the floor. Remaining in this position, pull your hands to your chest, placing your elbows back, and then stretch your arms. Perform 10-15 repetitions.

Exercise № 4

Hook-gripper tape for support over the head, do sit-ups a lunge: left knee on the floor, right leg rests on the floor at a distance of pitch from left knee ribbon ends are clamped in the hands, arms extended over head. Bend your elbows, hands, go down along the body. Then straighten your arms, returning to its original position. Perform 10-15 reps on one leg, then repeat the same on the other leg.

Exercise № 5

Hang on the bar, holding reverse grip, hands shoulder-width apart. Begin to bend my knees, trying to pull them to your chest. It is desirable to find a horizontal bar so high that you can hang fully erect while his feet are not touching the floor. Perform 10-15 repetitions.

Video number 1

Video number 2

It is said that the most difficult - the first pull-up, but once you do it, in my head immediately formed a puzzle and you will understand how it all works. And I'm going to check it. ;)