Pulling up on the horizontal bar is one of the basic exercises studied in the course of general physical training of gymnasts. To learn to pull up from scratch, you need to develop basic skills. Use simple prep exercises to do this.
It is necessary
- - gymnastic stick;
- - horizontal bar;
- - help from a partner or coach.
Instructions
Step 1
Start mastering the pull-up by simulating it without a bar. Take a gymnastic stick with an overhead grip, placing your hands about shoulder-width apart. Stand up straight. Raise the stick with your arms outstretched. Now lower the projectile parallel to your body, bringing it to your upper chest. This is the movement you will have to perform with a real pull-up on the bar. At this stage, it is important for you to grasp the specifics of the exercise.
Step 2
Move on to learning pull-ups on a low bar. It is best if it will be located at a height slightly exceeding the length of the arms. Sit on your back and wrap your arms around the bar. Keep your body and legs straight. Now start bending your elbows, pulling your chin up to the bar. The soles of the feet remain on the surface of the ground or floor. This will be a very accurate reproduction of the pull-up, but with the most minimal stress.
Step 3
Practice pull-ups on a real bar with the help of a coach or buddy. Take a hanging position in your arms. Begin to bend your arms, pulling your chin up to the bar. At the same time, your partner should support your hips and push you up, helping to overcome the force of gravity. When the bar is below the chin, fix this position for two to three seconds, and then lower yourself down, straightening your arms. Repeat the exercise several times.
Step 4
Do the pull-up yourself. If you jump to the bar from the ground or floor, wait until your body is upright and stops swinging. Now pull yourself up slowly, trying to tighten the muscles in your arms and shoulder girdle. It is possible that at the first independent attempts to reach the crossbar with the chin it will be difficult, but after mastering all the elements of the exercise, the task will be simplified.
Step 5
When doing pull-ups, follow the technique. The body should be kept strictly vertical. Direct your gaze straight ahead. You should not allow a strong deflection in the lower back. Bending your arms, pull your body up in a single smooth movement, without jerking and swinging the body back and forth. Legs should be straight and brought together. It is also not allowed to intercept with your hands after performing the next pull-up when moving to the next.
