How to teach a child to pull up on the horizontal bar

Pulling up on the horizontal bar is one of the safest and most effective physical exercises. During the pull-ups, the musculoskeletal system is strengthened, the muscular corset is formed. In addition, regular pull-ups, striving for a goal and conquering new records allows the child to cultivate endurance and strength of character. Every healthy child, and especially a boy, should be able to pull up. This will not only strengthen his body, but also allow you to pass school standards for physical education without difficulty.

Preparing for pulling up

If you decide to teach a child how to pull up, this does not mean that he wants it. And if the baby will resist - he will not succeed. Therefore, you need to properly motivate him. Make a decision that from today the amount of pull-ups is 20 or 10 minutes of free time that can be spent on the computer. Pull-ups can also be equated with any other incentive measures.

In order to pull up, you need a horizontal bar. It will be better if the horizontal bar is installed right in your home. This will minimize the number of excuses before classes. The diameter of the crossbar should be convenient for the child - the baby should calmly clasp the pipe.

Before you start to pull up, you must definitely do a warm-up. Run on the spot, make light swings with your hands, elbows, hands. Be sure to stretch your back with a few tilts. Turn your head to stretch your neck. Such training will help you warm up your muscles and prepare them for the upcoming load. This reduces the risk of injuries, sprains, cramps.

We evaluate the physical condition of the child

1. To get started, ask your child to pull up once. To do this, he must take up the horizontal bar with a back grip, when the palms are directed away from him. After this, the baby needs to try to bend his elbows at least a little. If the child lifts the body at least a few centimeters - good. This means that he has a certain physical fitness base, you just need to teach him the technique.
2. If the child cannot pull himself up, ask him to just hang on the horizontal bar for as long as he can. Keeping your own weight is also a difficult exercise and if the baby holds the body for more than a minute - this is an excellent result.
3. In case the child cannot hang longer than 10 seconds, it should be preliminarily prepared. To do this, train his hands. Buy an expander in a sports store, which is also called a rubber bagel. His child should squeeze several times a day. Let the simulator lie in a visible place in the gym. The child sat down to watch TV - be so kind as to shake your hands. After a couple of weeks of regular training, the hands will become stronger and will be able to support their own weight.
4. To better prepare for pull-ups, train your child’s general physical condition. Let him run, jump, perform push-ups, train muscles with small dumbbells.

These simple rules will help you assess your child’s strength preparedness for performing such a simple, but at the same time difficult exercise, like pulling up.

How to teach a child to pull up

There are two main techniques that will help your child learn to pull themselves up.

Help from an outsider
When doing these pull-ups, you should help your son. At the very beginning, when the child still does not know how to pull himself up, do not let him jump onto the horizontal bar from a jump.A lot of weight, coupled with weight from a jump, can be too much of a load for an unprepared body. Let the boy calmly grab the bar. To do this, either set the horizontal bar at the level of its growth, or raise the child.

The essence of this teaching methodology is as follows. You simply help the child by giving him the strength he lacks to raise his own body. That is, the boy rises, and the adult helps him a little, slightly lifting his body. You can lift the child by the belt of pants, a basin or waist. It is very important to find a balance in which the child will not relax and hope for outside help. Adult efforts should be minimal. Each time the child’s body is training more and more and one day he will be able to lift his body on his own.

Swedish wall
For such training, the Swedish wall or any other crossbars that imitate it is suitable. During the exercise, the baby should hang on the horizontal bar along this wall. Before starting a workout, do not forget to warm up.

To begin with, the child must pull himself up to the position “chin above the crossbar”. This is done using the Swedish wall. The child simply rests his knees against the wall so that his legs push off and rise above the level of the horizontal bar. After that, the boy should lower his legs, depriving them of support. Then you should go down to the starting position, but as slowly as possible. That is, the child’s muscles train in the opposite direction, as his body lowers. This is a little easier to accomplish, however it is just as effective.

How to pull up

First, the child should do a light workout. After that, the boy grabs the bar with a reverse grip and takes a breath. On exhalation with a sharp movement, the child should make a jerk that will allow him to bend a little in the shoulders. This small angle will be enough to begin to contract muscles and lift the body. This simple technique will allow the child to pull himself up without assistance. After the chin touches the crossbar, on exhalation, the body can be lowered to its original position.

How much do you need to pull up

One high-quality and competent pull-up is already a great achievement. For a boy, the main thing is to understand the correct technique for performing the exercise. Then everything will go like clockwork. Continuous training will allow the child to increase the number of pull-ups in one approach. According to the standards of the TRP, a boy of seven years should be able to pull up 2-4 times, at 10 years of age 3-5 times, at 12 years of age 6-7 times, at 14-15 years of age, a child should be able to pull up 8-10 times, and older adolescents are pulled up 10-13 times. But this does not mean that the boy will achieve these results in one week. Only regular training will give a real result. By the way, it is better to train every other day, so that the muscles have one day of rest after a heavy load.

Teach your child by example. Be that as it may, the boy does not pay attention to your words, but to your actions. And, if the father reaches for the horizontal bar and performs several pull-ups every day, this becomes the absolute norm for the future man.

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