How do you exercise pull ups? How to train pull ups

Pull-ups: It mainly tests the development level of upper limb muscle strength, is a test item of male upper limb strength, and is a hanging strength exercise in which one's own strength overcomes one's own gravity. It is the most basic way to exercise the back, and it is also one of the important reference standards and items to measure men's physique.

Practice pull-up techniques:

Standard pull-ups require more arm strength and don't have much skill. Pull-ups are more skillful and require less arm strength.

When practicing pull-ups, generally 3-5 sets at a time, 8-12 reps per set, with a break of about 1 minute between sets. You can also do almost everything you can in the first group (whether it's three or four). Then do two more sets, each group does its best, and does as much as it can.

The next time you do it, try to do one or two more per group, or one more.

When the number of pull-ups exceeds 12 reps per set, weight-bearing exercises can be considered. Generally, 3-8 sets should be done, 8-12 times per group, 1-2 minutes of rest between sets, and the length of rest time varies from person to person. It can also be done as many times as it requires.

For example, the first group uses the peak contraction method to do 8 times, and there is not much spare energy, and the rest is 1 minute between sets. The second group also did it 8 times as required.

Until the last few groups, use all your strength, even with the help of external forces, the movements are not standardized, and the prescribed 8 times must be completed. Do it about 50 reps in total, so the practice is also good.

When doing all latissimus dorsi exercises, count from 1 to 6 when the muscles are contracting, and then return. "The nerve impulses are strengthened by the peak contraction, so that the nerve sensation that innervates the muscles is obtained, so that the muscles are fully congested and swollen, and finally the muscles are effectively developed. This is the essence of Gironda's theory.

How to exercise pull-ups is the most correct?

Forehand, backhand, anywayhand, 3 methods In addition to pull-ups, usually do a lot of sit-ups to practice abdominal muscle strength, because the body up may require abdominal muscle strength Abdominal muscles are forced, neck stretched, and chin over the bar is counted as one.

Pull-ups are mainly exercises for the muscles in the arms and back of the body, and strengthening the muscles in these areas can help. Biceps, latissimus dorsi. The forearm muscles are the most important. Strengthen these first.

Just pull up with both hands every day, start with single digits, and slowly increase.

Pull-ups are a deceptively simple, but actually power-demanding workout. It must rely on the latissimus dorsi muscle group to overcome its own weight, pull the whole body up, and at least keep the eyes or chin over the pole position, and the head must not be tilted back. For the average person, the back muscles are precisely the least used muscle groups, so it is inevitable that it is difficult to do pull-ups.

The number of pull-ups that can be completed depends not only on the strength of the muscles involved in the force part, but also on the weight of the trainer. So if you want to do a good pull-up, you must start from these two aspects, of which the strength of the back muscles is the main one.

Hello, I'm Hu Yanan-ichijo, the instructor of Saipu Fitness Academy.

Pull-ups are a functional and obvious training action, relative weight bearing is more obvious (no equipment to assist when you need to bear your own weight), many people can not obviously feel the contraction of the back muscles in training, the main reason is related to the structural characteristics of the shoulder joint, the shoulder joint is not a single joint, belongs to the complex joint.

These include the glenohumeral joint, acromioclavicular joint, sternoclavicular joint, scapulathoracic wall joint, so in the pull-up movement, the latissimus dorsi muscle needs to be actively contracted at all four joints, the degree of muscle contraction is sufficient, among which the stability between the scapula and the spine has a lot to do with the participation of the latissimus dorsi, we need to sink the scapula and maintain it (rhomboids, trapezius middle and lower fasciculation, pectoralis minor contraction) before pulling the body upward, and then pull the body up in this case, The degree of contraction of the latissimus dorsi will be more sufficient, of course, it depends on your actual situation to make adjustments, this situation happens more, I hope it will help you.

Let's take a look at the difference between our pull-ups.

After the shoulder blades sink, pull up the body with force, and the back muscles will feel more, not the arms.

Insist on doing 3 sets every day, and you will see you soon! Life is endless, fitness is not endless!

1.Hang it for the first week, grasp it with your hands, hold it for a few minutes, and wait for a few weeks to hang it for a while and you will graduate effortlessly. At this time, it is very important to overcome psychological barriers, as well as your ability to grasp your forearms and hands;

2.Half and a half is OK, no one stipulates that pull-ups must be pulled to the chest, boys majoring in physical education carry girls on their backs, and they have to pull to the chest, this standard is not a head, and some blacks can directly press down the bar with both arms when they pull to the chest, and they rely on the momentum of pull-ups without jumping;

3.Don't limit the number first, keep your legs crossed, don't shake your body, you can't train your back strength with strength, this involves your biceps endurance, and you will know the soreness the next day when you do more;

4.Practice every day, at the beginning, you must not have more than a few days of intervals, practice less when you are sore, and practice more when your head is in good shape during the week. Wait until your standard pull-ups can do 5 to 8 breaths, and then train the next day, and then fully recover when the intensity is reached.

5.In the second week, you don't need to hang, start to pull one by one, but be careful not to jump, hang it and then pull it out, take a break when you are bored, and then pull it out until you do enough 5 or 8 today.

6.until you can do 2 in one breath, and then the total amount reaches 8 10;

7.After that, there are 5 8 pieces per group, with a 2-minute break in the middle and the second group, a total of 4 groups.

8.When you can do 4 sets of 8 in each group, you need to carry a school bag, put books, dictionaries or something, and add weights! Haha, I believe you will be a master by then.

Be careful to use grip straps, gloves, protect your palms and joints, long-term fitness people are aware of chronic strain.

How to exercise pull-ups is the most correct?

Pull-ups Pull-ups have skills, keep training every day, and there will always be a day when you break through zero pull-ups.

Let's take a look at the difference between our pull-ups.