Pull ups should be done for a few months to get the muscles in shape

Just doing pull-ups can only train the back arm muscles and back muscles ......It's not enough to want to look good at an action.

Your height of 1.81 meters, weight 55 kg is indeed too thin, pull-up movements to the muscle groups are mainly latissimus dorsi, biceps and forearm muscles, if you practice this action alone every day, the effect is not great, and each muscle group needs 72 hours to repair after training, not the same part every day, if you want to be strong, you have to squat, bench press, deadlift. As for how long it takes to get results, it depends on the individual's congenital conditions, as well as a reasonable nutritional match.

If you stick to the scientific method, pull-ups will change significantly in the first month.

Starting position: Hold the horizontal bar with both hands at a wide grip distance (palm forward), slightly wider than the shoulders, feet off the ground, and arms naturally hanging down and straight.

Movement: Use the contraction force of the latissimus dorsi muscle to pull the body up, pause slightly when the chin exceeds the horizontal bar, and stand still for one second to completely contract the latissimus dorsi. Then gradually relax the latissimus dorsi and allow the body to descend slowly until it is back to full sagging, and repeat.

You can bend your knees and cross your calves back to lean your body slightly back, which can better exercise your back muscles. [

Breathing method: Exhale as the body pulls up and inhale as it droops.

Key points to note: When pulling up, focus on the latissimus dorsi muscle, pull your body as high as possible, and don't let your body swing. Keep your feet out of touch with the ground when sagging. It can be weighted by hooking a barbell plate on the waist.

Pull-ups mainly train the latissimus dorsi, which is the best action to train the latissimus dorsi, and secondly, it can drive the biceps of the arm. When pulling up, raise your head and chest up, keeping your thoracic vertebrae upright. When practicing, the latissimus dorsi muscles exert force, with the help of the arm bears, slowly upward, paying attention to the adduction of the shoulder blades.

Extended information: There are about 639 human muscles. It is composed of about 6 billion muscle fibers, of which the longest muscle fiber is 60 centimeters, and the shortest is only about 1 millimeter. Large muscles weigh about two kilograms, while small muscles weigh only a few grams.

The average person's muscles account for about 35 to 45 percent of their body weight.

According to the different structure and function, it can be divided into smooth muscle, cardiac muscle and skeletal muscle, and according to the morphology, it can be divided into long muscle, brevis muscle, flat muscle and orbicularis oculi muscle. Smooth muscle mainly constitutes internal organs and blood vessels, with the characteristics of slow contraction, long-lasting, not easy to fatigue, etc., myocardium constitutes the heart wall, both of which do not contract with the will of the person, so it is called involuntary muscle. Skeletal muscles are distributed in the head, neck, trunk and limbs, usually attached to the bones, skeletal muscles contract rapidly, forcefully, easily fatigued, and can be contracted with the will of the person, so it is called voluntary muscle.

Skeletal muscles are striated when observed under the microscope, so they are also called striated muscles.

Skeletal muscles are the dynamic part of the locomotor system, divided into white muscle fibers, the white muscles rely on rapid chemical reactions to contract or stretch quickly, and the red muscles rely on continuous oxygen supply exercise. Under the innervation of the nervous system, the skeletal muscles contract, and the traction bones produce movement. There are more than 600 pieces of human skeletal muscle, widely distributed, accounting for about 40% of body weight, each skeletal muscle has a certain shape, structure, position and auxiliary devices regardless of size, and has rich blood vessels and lymphatic distribution, and is innervated by a certain nerves.

Therefore, every skeletal muscle can be considered as an organ.

The forward grip exercises the muscles of the upper arm, and the reverse grip exercises the muscles of the lower arm. Generally, you have to start practicing, for example, when you practice for the first time, you can't pull out a complete action, otherwise you will strain your muscles again!

The main thing is to exercise the back muscles and biceps, you can do push-ups, you can also exercise, you have to stick to it to have an effect.

The main muscles used in push-ups are: pectoralis major (mainly force), triceps and anterior deltoid (to assist with force), and waist and abdomen (to stabilize the torso).

The main muscles used in pull-ups are: latissimus dorsi, teres major, and biceps.

So the main exercises for pull-ups are: latissimus dorsi, teres major, and biceps.

It mainly exercises the deltoid muscle, pectoralis major muscle, rhomboid, trapezius muscle, biceps brachii, and brachioradialis muscle. Pull-ups, sometimes referred to as pull-ups, refer to the hanging exercises that rely on one's own strength to overcome one's own body weight and do upward work.

It mainly tests the development level of upper limb muscle strength, as well as arm strength and waist and abdominal strength, and requires the joint participation of many back skeletal muscles and upper limb skeletal muscles in the process of completing a complete pull-up.

It is the most effective way to develop the muscles and endurance of the back skeletal muscles, the most complex movement patterns, and the most effective way to develop the muscle strength and muscular endurance of the back skeletal muscles.

Pull-ups mainly train our upper limb muscles, because if you want to make pull-ups successfully, you need enough upper limb strength, waist and abdominal muscle strength, back strength, arm grip strength, we need to tighten the core, and then the back and arms force to drive the body up.

When many people talk about pull-ups, they may think that this action can only train the muscles of the arms, but in fact, it is not like this, the pull-up action can mainly train our upper limb muscles.

If we want to do a successful pull-up movement, we must first tighten our core, then start with the back, and then use the strength of the arm to start driving the body of the self-surrendering sock upward.

If you want to do the above movements, you need to have enough upper body strength, waist and abdominal muscle strength, back strength, and arm grip strength, which shows that when practicing pull-ups, you can exercise the muscles in many places on our body.