Follow auxiliary exercises to train different muscle groups.While pulling a heavy load gets back, so it is advisable to prepare her muscles for the upcoming trainings at the bar.Do the exercise "boat."Lie on your stomach, take the hands of both legs and try to swing as hard as possible in this position.Repeat the exercise in 3 sets of 15-20 times.Also, do push-ups on the floor on his knees and train the triceps with light dumbbells.All this is good to prepare the body for the pull-ups.
Strengthen the wrist, hanging performing within a minute.For tightening, it is important to have a fairly strong wrist, which is not most girls.Therefore VIS will gradually eliminate this drawback.Grasp the bar grip at the top and straighten your
arms.Hang at first as much as you can.Ideally, bring the exercise to 60 seconds.To complicate the task hang small loads of 1-2 kg on the leg or shoulder.Then the process of strengthening the wrists will go much faster.
tightens at first reverse grip.For many girls, the big problem is to make a direct statement of the hands, as the biceps in its structure more and can withstand more severe load than the triceps.Grasp the bar reverse grip and slowly be pulled 3-4.Perform 3-4 sets as possible.This will be a good result for the moment.
put your feet on the support when performing this exercise.This is another method for the girls to learn how to quickly catch up.If the beam is located on the Swedish side, it's just perfect.Put on her feet and grasp the bar from above.Make 15-20 curls chin.Thus, you will train and the press, and the back, hands and wrists.
Ask insure you during tightening.Once you have the strength to feel completely done this exercise, you will need help in the face of a coach or a friend.Grasp the bar top, hang and try to catch up to the level of the chin yourself.If, at some level, you will have no power, let the assistant push slightly upwards.During the training you will have to do without him.
Tip 2: How to learn to catch up on the bar with zero
Pulling on the bar - one of the basic exercises that are studied in the course of general physical preparation of gymnasts.To learn how to catch up from the ground to form the basic skills required.Use a simple preparatory exercises.
- - gymnastic sticks;
- - horizontal bar;
- - help partner or coach.
Begin development of pull with the performance of its simulation without crossbar.Take a gymnastic stick grip on top, placing hands about shoulder width apart.Stand up straight.Pick up a stick on his outstretched hands.Now lower the shell parallel to the body, bringing it to the top of the chest.It is this movement you have to perform when the real tightening on the bar.This step is important to grasp the specifics of the exercise.
Go to the study of pulling on a low rung.Best of all, if it will be located at a height slightly greater than the length of the hands.Position yourself lying on your back and clasp hands off.Keep your body and legs straight.Now start to bend the elbows, pulling the chin to the bar.The feet thus remain on the ground or floor.This is a very accurate reproduction of pull-ups, but with the minimum load.
you practice your pulling up on a crossbeam of the present with the help of a coach or teammate.Take the situation in the hands of Davis.Start a bend arms, pulling the chin to the bar.Your partner when it needs to support you for your hips and push up, helping to overcome the force of gravity.When the beam is below the chin lock this position for two to three seconds, and then scroll down, straighten your arms.Repeat several times.
Make pulling yourself.If you doprygivaete to the crossbar from the ground or floor, wait for the body to take a vertical position and will stop rocking.Now slowly tighten, trying to strain the muscles of the arms and shoulders.It is possible that when the first independent attempt to reach the crossbar chin will be difficult, but after mastering all the elements of the exercise task easier.
performing pull-ups, make sure the technique.The body should be positioned vertically.Glance Aim straight ahead.There should be no strong deflection in the lower back.Bending the arm, pull the body up one smooth motion, without jerking and swinging the body back and forth.The legs should be straight and information together.It is not allowed to intercept arms after another pull at the transition to the next.
- pulling girls