I m struggling to pull pull ups, is there any way to improve it?

Lift dumbbells. It's much easier to lift dumbbells and strengthen your arms first, and then go for pull-ups.

Pull-ups are difficult mainly because the strength of the arms and the strength of the core are not strong enough, so you should practice these two items first and then perform pull-ups, with movements such as planks, throwing battle ropes, lifting dumbbells, etc.

Pull-ups always pull one or two and can't go up? What may be missing is not the method, but it.

You can start with basic weightlifting, exercise the explosive muscles of the body, and you can improve your physical fitness.

Because the body is heavy or there are no muscles in the arms.

There are actually two reasons why we can't pull pull-ups, the first is that our weight is too large, we must know that in the pull-up action, our arms and back have to bear the weight of our whole body, and if we weigh too much, we will definitely not be able to pull up, so the first thing we need to do is to lose weight, if your weight exceeds the standard weight of ordinary people, then you need to lose weight for a period of time, which is the most basic.

The second point is that your arm and back strength is too weak, we all know that pull-ups are the action that can only be done by using force on your arm and back at the same time, because your arm and back strength is too weak, so you can't pull up at all.

If you can't pull up a pull-up, it means that your arm strength is not enough. Pull-ups play an important role in the development of upper limb draping strength, shoulder strap strength and arm strength. If you can't pull it up, it means that these strengths are not enough, and you usually lack exercise.

This situation is very common, for example, I am in a good mood today, I want to go up and practice twice when I see the horizontal bar, at this time there must be more times than before, and there is more that I have done other exercises, at this time my body is fully active, the so-called and preparation activities are done, the number of times will also increase. If you insist on practicing for a month, if you want to increase more, the interval between practice and test is one or two days, that is, you can practice for a month in a row and adjust the horizontal bar for two days and then pull the horizontal bar, and then obviously increase the number of times at that time.

Only on the road can you meet a better self, and every step you have taken is a trace of time! I am Zhang Laishun, I am reading, writing, **, on the way to fitness, exercise is centered on health, the baptism of the body, reading is for the purpose of learning, and the baptism of the soul. Who we are, we have the final say.

Pull-ups can not be pulled up mainly because of insufficient back strength, excess weight, lack of rest, etc., the solution is mainly from the four aspects of enhancing back strength, reducing weight, arranging rest time and auxiliary training.

Lack of back strength.

Pull-ups are very dependent on our arm and back strength, especially when doing forehand pull-ups, which require more back strength. And our backs are often lacking in exercise both in daily life and fitness, so it is normal that we lack strength and can't pull up.

Being overweight. Pull-ups are resistance training, and the resistance we fight is our own body weight. If the weight is too heavy and the gravity is too great, then the arm and back forces will not be able to pull it up.

Not enough rest after training.

After stretching and contracting, there will be slight tearing and breakage of muscle fibers, and the muscles need to rest for a certain period of time to resume growth. If there is not enough rest time, then the muscles are in a state of fatigue and are naturally weak and weak, unable to pull up the body.

Why can't pull-ups pull up.

2 How to strengthen your back.

Building back strength can be done with specialized back exercises.

Seated rowing. Seated rowing is a great way to work your back muscles.

Method:1Place the 10-15cm high gym table on the seat of the drawstring rower. Sit on the rower and place your feet on the platform or beam with your knees slightly bent and don't lock up.

2.Lean forward with the back and V-handle in a natural parallel position. Stretch your arms straight and pull back until your torso and legs are at 90 degrees.

The back should be slightly bent and the chest should be straight. A good stretch of the latissimus dorsi muscle should be felt when grasping the front handle. This is where the action starts.

3.Keeping your body in place, pull the handle towards your body and clamp your arms until they touch your abdomen. At this point, you should feel that the back muscles contract very tightly. Hold this contraction position for a second and slowly return to the starting position.

One-armed dumbbell rowing.

A one-arm dumbbell row is also a great way to exercise your back muscles.

Method:1Find a flat chair with your left leg on your knees and your right foot supporting the floor; Straighten your left hand and place it on a chair with your upper body parallel to the ground. Grab the dumbbell with your right hand and hang it down naturally.

2.Relax your shoulders, clamp your back, and then pull the dumbbells with your hands towards your navel, pausing slightly. Use the strength of your back and shoulders to send it out, and then use your hands to put the dumbbells down.

3.Swap left and right to repeat the training.

Hanging shoulder blade pull-up.

Hanging shoulder blade pull-ups are effective in exercising the latissimus dorsi.

Method: Hang your arms straight on the horizontal bar, lift your shoulder blades up until your shoulders are close to your ears, and then pull your back down to lower your shoulder blades.

There are two reasons for the analysis:

1. If the weight is too large, you must know that in the pull-up action, our arms and back have to bear the weight of our whole body, and if our body weight is too large, we will definitely not be able to pull it up, so the first thing we need to do is to lose weight, if your weight exceeds the standard weight of the people who are often ordered to stop people, then you need to lose weight for a period of time, which is the most basic.

2. The strength of the arms and back is too weak, we all know that pull-ups are the movements that can only be done by exerting force on the arms and back at the same time, because your arms and back are too weak, so you can't pull up at all.

That's rubbish, shameful practices, they all rely on the strength of the waist to go up, so that the muscle training of the arms has no effect. Or keep the lower body still, and rely on the strength of the arm to pull up, this is called a master, and there is strength. That's how we all practice.

Throwing is actually useless, when pulling up, it mainly depends on your waist and abdomen strength, plus the strength of your arms and shoulders, and it has a lot to do with your weight.

The technique of throwing is to compound the body as much as possible with the upward movement of the sine wave. The same long line segment, in the sinusoidal movement of the distance between the two ends of the point is smaller than the straight line, in reality when the pull-up, in the swing of the center of the Ni body moved up, just like moving things up to the 10th floor, you use the strength of the legs and waist and abdomen to help you go up two floors, the back 8 has used the back muscles and arms to pull the abdominal muscles, it will naturally be easier.

The core of the throw is to make your body move compound sinusoidal fluctuations, the center of gravity of the body and the horizontal bar form a relatively large vertical plane, simply put, the person swings, the center of gravity does not swing.

If you don't swing properly, your body will swing back and forth, which becomes a pendulum movement, which is more laborious.

The above is the technique, the key is the exercise, after all, muscles are the last word.

It's the jump, the skill, it's your persistence.

Want to pull up with pull-ups? The heavenly kind

I saw someone say that pull-ups have no skills, so I wanted to speak. Pull-ups are skillful, but the most important thing is to keep practicing.

Question 1 - Start with the first one, and the practice will be more and more consistent.

Question 3- Push-ups are exercises that increase the strength of the upper limbs, and the answer is definitely useful. Any kind of upper limb strength exercise will be useful.

I suggested a training plan for the landlord.

1- The first stage, a stage where you can't pull up, the stationary boom (jumping on the horizontal bar and holding it still with your hands) starts from 20-30 seconds. 3 sets per day. Be careful not to wear out your hands, pause for a few days if they blister, and replace them with push-ups.

2- In the second stage, the swing boom (mastering the rhythm of the swing) can swing at will, and the only requirement is not to be stationary. The time does not change. Three sets per day.

3-The third stage, swing pull-up, (pull up with the power of swing, it doesn't matter if you can pull up, just do your best) The time and number of groups remain unchanged.

4-In the fourth stage, jump pull-ups on the spot, with the help of the power of the jump, directly do pull-ups, you can only do one at a time. At least 30 times a day, it can be increased according to physical condition.

5- The fifth stage, at this time the landlord should be able to pull up the first pull-up, and the progress after that will be faster. At least 30 times a day, it can be increased according to physical condition.

Another: The friend upstairs said that abs are also very important! Couldn't agree more with him. Pull-ups are actually exercises for whole body strength. Good leg strength can also assist in easier pull-ups. It is also important to lose your own weight.

Finally, I wish the high school entrance examination a success!

Pulling pull-ups requires muscle and perseverance, first you have to exercise your arm strength, then pull up vertically, and pay attention to your hands to hold on!

You need to insist on training your arm strength every day, as long as you practice your arm strength and add a little skill.

Arm hard, go up and hold your breath down and inhale I'm like this very easy, or you can do it with your backhand, or you can put your palm in the direction of your face, and it will be easier.

There's nothing tricky about this.

Arm strength is required.

Like you.

You can try pulling the bar backwards.

It's better that way.

Want to pull up with pull-ups? The heavenly kind