2024 Author: Priscilla Miln | [email protected]. Last modified: 2023-12-16 00:21
It's no secret that today's children spend most of their free time in the company of electronic gadgets. Such leisure negatively affects the he alth of a growing organism. Therefore, an important aspect in the field of education today is the popularization of sports and physical exercises. In our article we will talk about how to teach a child to pull up on the horizontal bar. Such information will help parents to involve their kids in active outdoor activities and thereby improve their he alth.
Exercise on the horizontal bar: good or bad?
Many parents are in no hurry to accustom the baby to physical exercises, explaining this by the fact that the child's spine is not yet developed. In fact, the children's horizontal bar will help to form the correct posture, will have a beneficial effect on the development of all muscle groups. Such exercises are an effective method of preventing curvature of the spine. Doctors recommend such classes to children who have disorders of the central nervous system and congenitaldiseases of the musculoskeletal system. But in order for the exercises to be beneficial, it is important to follow certain recommendations of specialists. How to teach a child to pull up on the horizontal bar without harming his he alth, we will describe below.
At what age to start?
Pediatricians advise young parents to accustom the baby to the horizontal bar at the age of six months. Since such exercises eliminate muscle hypertonicity, often found in children under one year old. In addition, physical activity saturates the body with oxygen, improves blood flow, and contributes to the training of the respiratory system. Of course, such a baby will not yet be able to pull himself up, but he is already quite capable of performing the "free hanging" exercise for a few seconds. And, of course, it is not necessary, and it is far from always advisable to use a horizontal bar for such activities. But it will be perfectly replaced by the strong, reliable hands of the pope. At the age of two or three years, you can already offer the baby to try to hang on the crossbar, trying to hold on for at least 10-30 seconds.
How to teach a child 4-5 years old to pull up on the horizontal bar? You need to start with exercises on the children's horizontal bar or wall bars. Teaching a preschooler on an adult projectile is extremely unsafe - it is fraught with serious injuries.
Where to practice?
In the warm season, it is best to learn such exercises in the fresh air. A children's horizontal bar is certainly available on the territory of the school sports ground. The disadvantages of outdoor activities include dependence onweather conditions. Therefore, a practical option would be to purchase a children's sports corner. Such a complex will allow you to exercise daily without leaving your home.
Home sports complexes
Manufacturers offer a variety of children's sports corners. For an apartment, a complex consisting of several main shells is suitable: a Swedish wall, rings and a crossbar. There are also systems with rope ladders, ropes, slides.
How to teach a child to pull up on the horizontal bar at home? First of all, you should start with exercises aimed at strengthening the muscles of the arms and shoulder girdle. To do this, you can use sports rings - invite the baby to hang, and then spin on such a projectile, spread his arms apart and connect them together. After a few weeks of regular training, you can move on to the exercise "hang on the Swedish wall".
First steps
Don't know how to properly teach a child to pull up on the horizontal bar? You need to start with exercises with support. In addition, at the initial stages of training, it is not recommended that the baby "jump" onto the projectile on his own. The coach needs to lift the child so that the latter has the opportunity to firmly grasp the crossbar. After that, you can’t completely let go of the baby - an adult needs to grab the pupil’s legs in the area of the knee joint for the purpose of insurance. At the same time, it is important to calculate such a support force so that the main part of the load is held by the child himself. Making sure thatthe baby has already learned to hold on tightly to the horizontal bar, you can offer him to hang, and then try to pull himself up without the help of an adult.
And how to teach a child to pull up on the horizontal bar? A great way is to use the Swedish wall. To do this, the baby is offered to hang on the top step of the stairs, resting his feet on the bar, located at the level of the knees. From this starting position, you need to do a pull-up to the control point (the chin is higher than the hands). Thus, the child performs the exercise in a lightweight version. Having mastered this technique, he can now test his strength on the crossbar. How to increase the number of pull-ups on the horizontal bar, we will tell below.
Breathing
It is important already at the initial stages to develop the child's correct breathing skills during the exercise. So, the pull-up technique on the horizontal bar provides for a sharp strong exhalation on the rise and during the return to the starting position. Then a deep, smooth breath is taken in preparation for the snatch.
Types of grip
In the exercise "pulling up on the horizontal bar" two types of grip are used: "palms towards you" and "palms away from you". In the initial stages of training, the first one should be used - this way it is easier to keep the weight of the body and perform the lift. Having mastered this technique, you can move on to the classic "palms to yourself" grip.
How to improve results?
Has the child mastered the exercise technique? Now the question arises of how to increase the number of pull-ups byhorizontal bar. Many will answer - you need to do a lot. Of course, regular training will improve results. But the main thing here is not to overdo it. It is important to correctly determine the load and rationally alternate it with rest. To increase the number of pull-ups, athletes use the "frequent approaches" method, according to which the person involved needs to pull up on the horizontal bar several times a day at the initial stages, 8-10 times.
How to teach push-ups?
Simultaneously with teaching the child to pull up on the horizontal bar, you can learn another exercise, namely push-ups from the floor. This approach will significantly improve the results of classes and increase their healing effect. The question arose of how to teach a child to do push-ups and pull-ups? You need to use a step by step approach. So, first it is necessary for the baby to master the technique of performing the exercise “from two knees”. It is a push-up from the floor based on the joints of the legs. Then you can perform support with only one knee. And only after that it is recommended to move on to the classic push-ups.
Recommendations
When teaching a child to pull up and push-ups, it is important to take into account the age-related psychological and physiological characteristics of the baby. So, to ensure the safety of classes, you should use a children's horizontal bar. And to increase interest in exercises and form stable motivation, it is recommended to use gameitems.
We told how to teach a child to pull up on the horizontal bar. But in addition to the implementation of these recommendations, you should also listen to the wishes of the baby. Classes should bring not only physical benefits, but also emotional pleasure.
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