PhD, Associate Professor J.E. Yakubenko¹
PhD, Associate Professor V.E. Smirnov^2
1Moscow Aviation Institute (National Research University), Moscow
²Russian State University of Physical Education, Sport, Youth and Tourism (SCOLIPE), Moscow

Objective of the study was to develop guidelines for teaching the technique of pulling up on a horizontal bar and for physical training of men of different age groups.
Results of the study and conclusions. The authors note that pull-ups is a rather difficult exercise, which is included in the list of the GTO Complex standards. This exercise involves the shoulder girdle, back, and abdominal muscles. The main load falls on the biceps, inner triceps heads, shoulder, pectoral and latissimus dorsi, as well as deltoid, forearm and abdominal muscles.
Based on the muscles involved, the authors single out the following lead-up exercises imitating pull-ups on a horizontal bar:
- assisted pull-ups (with a partner’s assistance);
- pull-ups on a low bar using both legs;
- pull-ups using rubber bands of different thicknesses;
- pulldowns;
- cable seated row;
- "Gravitron" pull-ups (cable-pull machine, pressing on the knees or feet, thus, helping complete the exercise).
Therefore, the developed and presented methodological recommendations for men independently mastering the pull-up exercise performance skills will help increase their physical fitness level in order for them to successfully hit the GTO Complex qualifying standard.

Keywords: “Ready for Labor and Defense” (GTO) Complex, lead-up exercises, basic exercises, fitness level, load volume, topography of muscle strength, reps.

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