How to practice pull ups? How to practice pull ups correctly?

Pull-ups are mainly based on the strength of the latissimus dorsi, and the biceps brachii are also involved. This is a rather difficult movement in bodybuilding, and there are many people who can't do it at all.

The initial exercises are straight arm slings, bending arm slings, low bar oblique pull-ups, hanging swings, low bar pull-ups (with one person raising their legs), various push-up exercises, arm flexion pull-ups, etc. If you can complete 50 push-ups at once, you can hope to get a perfect score. There are two ways to improve in the later stage, one is to find someone to help you do it, and hold it up when you don't have the strength.

The person who uses less and less force will do more and more. The second is to do a hammer pulldown in the gym. This movement is the same as a pull-up, except that the weight is adjusted to the desired level using the gym equipment.

Add more weight a little bit, and the number of pull-ups you do will increase a little bit.

Standard pull-ups require the hands to be held widely, the body to be straight up and down, the chest to be straight, and try to avoid biceps straining. Test takers can practice narrow grip pull-ups first, and after an estimated month or two, they can do 8 to 10 at a time before trying this wide grip. When there is a certain strength base, you can swing when you pull up.

You can practice every other day, choose 3 to 4 exercises, about three groups of each item, and arrange them according to your own strength.

The pull-up process is very simple, hold the horizontal bar with your hands wide, your arms straight, your body draped, relax from the waist and back, and your calves straight or crossed. Then, while inhaling, use the contraction of the latissimus dorsi muscle to flex the arm and pull up until the lower jaw (chin child) exceeds the horizontal bar or the back of the neck is close to the horizontal bar. After a short pause, slowly descend with the strength control of the latissimus dorsi while inhaling until it recovers.

The chin is over the bar, and this movement is called "chest pull-up". The back of the neck is close to the horizontal bar, also known as the "pull-up after the neck". There is also a kind of pull-up, which is to hang a special beam on the horizontal bar, and hold the beam under the frame with both hands to do pull-ups.

This action is called a "parallel grip pull-up". In general, if you have more than 15 pull-ups at a time, try tying weights or barbell plates with a belt or rope harness. Some people like to hang heavy objects around their waist, while others are used to tying them around their ankles.

However, there are two things to remind you of, one is that the weight should be appropriate; The second is to pay attention to safety.

If you can't do pull-ups, you can use pull to train with force.

Pull-ups test the back muscles, push-ups are to train the pectoralis major muscles, and it is useless to practice it.

You said that you can't do any of them now, and it seems that your foundation is a little worse. There's a method that works very well, but I'm afraid I can't describe it clearly.

You find a low horizontal bar (chest high), grasp the bar with both hands, and stretch your feet forward as far as you can, stepping on the ground. At this time, the body is tilted up, and then pulled upward, and the chest touches the bar. Make 10-20 pieces in a group. Take a two-minute break between sets and practice for half an hour every day.

If I don't understand what I've described, then find someone to help you do it with your feet.

Do push-ups within 5-6 p.m., add 2 a week, or your school has rings or horizontal bars to do swing exercises, and gradually become more interested.

Wear a sand vest or tie a rope at the joint of the kick to hang bricks, jump on the horizontal bar, and practice with weights every day, I believe you will be able to surpass ordinary people!

The key is determination, within a summer vacation for sure!

Just practice with the horizontal bar, practice a few times a day, you will definitely be able to!

Believe in yourself, more than 5 is not trivial!

Practice every day in the morning and evening! Have faith in yourself.

There was an abyss at his feet, and only his hands were lying on the edge of the cliff.

Lie down wider than shoulders, twist your feet together, and bend your knees slightly.

Slowly pull yourself up, and start to definitely struggle, need to borrow force, use the shaking or inertia of the body.

Please take your time and ask for inertia.

It is very helpful for you to practice more biceps, and pull-ups mainly rely on biceps and latissimus dorsi.

1. Starting posture: Hold the horizontal bar with a wide grip (palm forward) with both hands, slightly wider than the shoulders, feet off the ground, and arms naturally drooping.

2. Action process: use the contraction force of the latissimus dorsi muscle to pull the body upward, and pause for one second when the chin exceeds the horizontal bar, so that the latissimus dorsi muscle is completely contracted. Then gradually relax the latissimus dorsi and allow the body to descend slowly until the response is completely sagging, repeat.

3. Breathing method: inhale when the body pulls up, exhale when drooping, and cannot suffocate for a long time.

Push-up position: 20 push-ups on the University Physical Fitness Test are the criteria for evaluation, so in order to maintain a valid value without using force, it is judged that the swing can be invalidated by crossing the feet backwards to prevent excessive swinging.

Pull-ups focus on two points of the body: arm strength and waist strength. If arm strength is applied, pull-ups are mostly based on brute force, which can be more tiring; If you train your waist, you need a little pickup. It doesn't take much effort to ascend through the inertia of the body.