You can learn to pull up at any age. The main thing in this business is the systematic training, the correct distribution of the load and the focus on results. For an adult, 10-12 pull-ups are considered normal, for a child (primary school) - from 1 to 5 times. The pull-up involves a fairly large group of muscles: the forearms, abdominals, and triceps. They do the bulk of the work. But there are several more muscles that are employed as auxiliary during pulling up - pectoral muscles, rhomboid muscles, biceps, etc.
It is necessary
- - horizontal bar;
- - dumbbells.
Instructions
Step 1
Get your child physically fit. Trainings should be daily, work with the baby, help him in everything. Get started with a few dumbbell exercises. For example, exercise one. Legs - shoulder width apart. Hands - free, along the body. Dumbbells on the count of "one" raise to the armpits, on the count of "two" - lower them to the starting position. Repeat this exercise ten to fifteen times. Be guided by the condition of the child. If he is ready to continue, increase the load.
Step 2
Start training with a horizontal bar. Help the child to jump on it, let him hang on it for a while freely. Perhaps the first training sessions will simply be to learn how to hold on to the horizontal bar. Support your baby when he jumps on the bar and help him down. Do not make him hang for a long time if his hands are tired or he is simply not in the mood to study.
Step 3
Hold the child just enough to make the effort. Give him the opportunity to stretch with all his strength, only then he will be able to pull up the first time. After that, you can increase the number of workouts.
Step 4
Do not require multiple pull-ups immediately after the child first pulls up. It will take more time before he can pull up twice. For elementary school, the result of five pull-ups in two to three months of classes is more than good.
Step 5
Try using the "move the bar" technique. For the first workouts, fix the bar low enough. Have the child pull up half-sitting first. After twenty pull-ups in this position, it will not be a problem for him - lift the horizontal bar higher.
