How to teach a child to pull up? The most effective ways

Pulling up on a bar with a child can be an enjoyable and fulfilling experience. Pull-ups increase confidence, enhance coordination, and strengthen the upper body. Whether your child is just getting started or wants to get better, there are easy and efficient ways to make the process go more smoothly.

It is crucial to maintain a positive and upbeat tone. Youngsters react favorably to praise, so acknowledging little victories along the road can have a significant impact. The secret is to prioritize development over perfection.

This post will go over useful hints and methods that your kid can use to learn pull-ups at their own pace. They will quickly soar to new heights with a little perseverance and practice!

Peculiarities

• stimulation of the operation of the musculoskeletal system, strengthening the skeleton, improvement of the general physical condition of the child;
• an increase in endurance levels, which can not do in either physical education lessons or in sports sections;
• strengthening the cardiovascular system, improving the immunity of the whole organism;
• full physical development of all the muscles of the child"s body, the ability to more easily perform other exercises and master new ones;
• the ability to reduce excess body weight of the baby and increase muscle mass;
• formation of the correct skeleton, correction of problems with posture.

You shouldn’t give up on learning how to perform push-ups on the horizontal bar because of the many advantages they offer, even if you are concerned that your child won’t be able to lift his own weight. All children complete the task at hand without difficulty if they correctly carry out the exercise and get ready physically in advance.

In order to protect the child’s health, parents, coaches, and physical education teachers need to be aware of the following contraindications:

• congenital problems with the cardiovascular system, heart defects;
• chronic problems with the gastrointestinal tract;
• a significant degree of obesity, in which body weight significantly exceeds the norm, and during pull-ups, an excessive load is placed on the spine;
• problems in the development of the spine: scoliosis, lordosis and the presence of intervertebral hernias.

Should the child be free of such issues, he is able to work out in the gym to the fullest and perform pull-ups on the horizontal bar.

Preparatory exercises

Pull-ups involve bending your arms at the elbow joints in order to raise your body weight up onto the horizontal bar. This exercise works the muscles in the upper shoulder girdle, back, and body itself, so it’s important to warm up the body before beginning. The first things you should do with a child to teach him to pull up are the following exercises.

• Plank – holding a given pose for a certain period of time. The body should be in a static and tense state. Hands should be aligned at the elbows and placed shoulder-width apart on the floor. The body should have the appearance of a straight line, where the back, buttocks and legs are located in the same plane. The legs must be kept straight. The shoulders are located above the hands.

• One-arm plank. After mastering the basic exercise, you need to increase the number of approaches and complicate the task. One of the options for complicating it is to perform a plank with support on one hand. The hand is placed in the center, and all the support of the body goes to it. The legs can be placed on the floor or on the wall bars. The time for performing the exercise is selected depending on the level of physical development of the children.

• Push-ups. After the plank has been fully mastered, and the children are able to fix the body in a motionless state, you can complicate the task by adding flexion and extension of the arms at the elbow joint. It is important to monitor the correctness of the exercise and immediately correct errors if they occur. The number of push-ups for boys and girls may differ.

• Back raise. For the harmonious development of the child"s body and improvement of physical condition, it is important to work on the back muscles. The simplest and most effective exercise is lifting the torso from a prone position. At first, it is better to organize holding or fixing the feet, and later the children should be able to lift the body themselves, without changing the position of the legs on the mat. The position of the hands can be any.

• Boat. For the full development of the whole body, it is worth using a simple but effective exercise, the essence of which is to simultaneously lift and hold the arms and legs above the floor.

An additional option is to let kids ride back and forth without lowering their limbs.

• Pull-ups on the bars. As soon as the body is more or less ready to master pull-ups, you can begin the first attempts to perform the desired exercise. For children who do not yet feel the strength to do a full pull-up, it is worth offering an alternative option, in which the child clings to one crossbar of the bars with his feet, and holds on to the second with his hands. In this position, he must perform a certain number of pull-ups.

• Emphasis on the horizontal bar. Another useful exercise is the support on the horizontal bar. The child should rise with straight arms over the horizontal bar and hold the hanging position as long as possible.

• Moving along the horizontal bar. A good exercise for developing the strength of the arms and hands is moving along the horizontal bar while hanging. Children should transfer their body weight from hand to hand and rearrange them to move in any direction.

The fundamental exercise should be easy for the child to learn if their body is properly prepared for pull-ups.

A child must be taught to pull up by making the exercise interesting and enjoyable while progressively increasing their strength and self-assurance. To build grip strength, begin with basic exercises like hanging from a bar. Then, use supportive techniques to help them get the motion correct, such as resistance bands or assisted pull-ups. To keep them motivated, reward small victories and encourage consistent practice. Your child can successfully learn to pull up with the right approach and patience.

Teaching technique

If the training and preparation process is designed properly, teaching a boy or girl how to perform pull-ups shouldn’t present any difficulties for a parent, coach, or physical education teacher. You can attempt to work with a child in a specific direction as early as age four, but it’s best to develop training in the form of games, with training sessions lasting no longer than thirty minutes. By first grade, you can devote more time to learning pull-up technique and extend class time from thirty to forty-five minutes.

At a specific age, children are expected to perform a certain number of pull-ups on the horizontal bar, as per established standards:

• 6-8 years old – 2-4 pull-ups;
• 9-10 years old – 2 to 5 times;
• 11-12 years old – 3 to 7 times;
• 13 to 15 years old – 4 to 10 times.

It’s not scary if the child wasn’t taught how to pull up at a young age; all it takes is the right structure to learn how to do this exercise from the beginning.

The following structure should guide the creation of classes for pull-up proficiency:

1. general physical warm-up, including all the muscles of the child"s body;
2. running and dynamic exercises;
3. stretching;
4. strength exercises aimed at developing the muscles of the arms and back;
5. preparatory exercises for pull-ups.

If children do not know how to pull up and their bodies are not prepared for such loads, then a work plan like this needs to be followed for approximately a month.

You can attempt the main exercise once your muscles have strengthened.

The initial attempts are made with auxiliary elements and not at maximum strength.

• Pull-ups with the support of a trainer, teacher, parent. An adult should support the child by the legs or body, without interfering with the task, but reliably insuring the young athlete.

• Pull-ups with a footrest. An elevation is installed under the bar to make the task easier for the child and minimize the load. Due to the small height of the rise and fall, the child does not get very tired and can do several repetitions.

• Performing the exercise on a Swedish wall. To make the task easier during the climb, the child can put his feet on the wall bar and help himself to pull himself up, then remove his legs and hang, and then straighten his arms again.

• Pull-ups with an expander. A long expander is attached to the bar, where the child"s legs are placed. During the ascent, the elastic band helps to lift your body up faster and easier, and during the descent, the weight of the body easily stretches the elastic.

As soon as the baby begins to perform the exercises correctly, the auxiliary devices must be gradually removed, increasing the load, until eventually the baby can handle everything on his own.

Pulling up a child is a rewarding process that increases confidence and physical strength in the child. The secret is to be persistent and patient while making sure the exercises are enjoyable. By beginning with easy tasks and progressively raising the difficulty, you can help your child feel accomplished as they go.

Establishing a supportive environment is also crucial. Celebrate your child’s little accomplishments and don’t place undue pressure on them to make progress. Since every child learns differently, concentrate on making the experience fun.

Including these pull-up exercises in your child’s routine can have a significant impact on their overall fitness and self-worth. Your child will feel proud of themselves after they master pull-ups with patience, practice, and a positive outlook.

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