Pull-ups for girls: step by step instructions

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

It so happened physiologically that the upper body in women is much weaker than in men, and some exercises are more difficult for girls than for guys. Pulling belongs to such exercises. Want to learn how to pull up? We read the article, train and try until it works.;)

Personally, pull-ups are very difficult for me. And if it's really quite frankly, then it is not given at all. I have strong enough arms and back, but at the same time I still hang on the horizontal bar like a flag on a flagpole in complete calm. No matter how hard I tried, no matter how hard I tried to grab the air with my teeth and pull myself up, still nothing worked.

I turned to my trainer for advice, and he said that the problem is most likely not in my physical form, but in the fact that I do not quite understand which muscles should be turned on and how to use them. Therefore, to begin with, he advised me to train on a special simulator for pull-ups. Feel the working muscles, understand the process, and then try to pull yourself up.

In addition, there are exercises that will prepare you for pull-ups just as well.

Why do I need it and what can it be useful for you? Well, first of all, I put this exercise in the category of those that can someday save my life (this also includes long jump, running and the ability to keep balance). And secondly, a girl who knows how to pull herself up is cool. You can argue and win endlessly.;)

Pull-ups work your core, quads, glutes, and of course your upper body muscles, including your latissimus dorsi and pectoralis major muscles.

A series of exercises suggested will strengthen each of these muscles, as well as train the body to use them correctly. It is recommended to perform this set of exercises 2 times a week for 3-4 sets.

So let's go!

Exercise number 1

Stand in a plank position with an emphasis on straight arms, shoulders directly above the hands. Bend your right knee towards your right elbow, then return to the starting position and repeat the same with your left leg. Continue alternating your legs for 30-60 seconds.

Exercise number 2

Lie on your stomach face down on an incline bench, pick up a body bar or a lightweight barbell with a comfortable weight for you. Hands shoulder-width apart, palms out from you. Perform a pull towards yourself, trying to bring the shoulder blades together, the elbows are clearly laid back. Return to starting position. Try to engage your back muscles as much as possible during the deadlift. Do 10-15 repetitions.

Exercise number 3

Hook the expander belt over a horizontal bar or other reliable support at the level of your waist, step back a little and stand facing the support, your legs are slightly wider than your shoulders. Hold the ends of the expander in your hands, palms look at each other. Extend your arms at chest level and perform a squat with your hips parallel to the floor. Remaining in this position, bring your arms to your chest, pulling your elbows back, and extend your arms again. Do 10-15 repetitions.

Exercise number 4

Hook the expander belt over the support over your head, perform a lunge squat: the left knee is on the floor, the right leg rests on the floor about a step away from the left knee, the ends of the tape are clamped in your hands, your arms are extended over your head. Bend your elbows, hands down along the body. Then straighten your arms, returning to the starting position. Do 10-15 reps on one leg, then repeat on the other leg.

Exercise number 5

Hang on a horizontal bar, holding with a reverse grip, hands shoulder-width apart. Begin to bend your knees, trying to pull them up to your chest. It is advisable to find a horizontal bar so high that you can hang completely straight without your feet touching the floor. Do 10-15 repetitions.

Video number 1

Video number 2

They say that the most difficult thing is the first pull-up, but as soon as you do it, a puzzle immediately develops in your head and you understand how it all works. And I'm going to check it out.;)