How to increase the number of pull ups in the shortest possible time

I'll give you a method, that's how I practiced it.

Practice pull-ups every day, but you must practice until your muscles and muscles are exhausted, your hands can't be lifted, and your hands are blistered.

Of course, if it's for Bisser, be sure to reduce the amount of exercise compared to the previous week.

Strength is not something that can be cultivated at one moment, unless there is an elixir, but unfortunately there is none.

Therefore, you can only do slow exercises every day, you can do more push-ups, mainly to train more biceps, triceps, deltoid and back muscle groups. At the same time, it is nutritionally supplemented with protein.

When doing it (if not too strictly), you can use the strength of the waist to shake it up to reduce the load on the upper limbs.

Every day, when I have free time, I go to the horizontal bar and hold it, the action is to pull the body up, the neck over the bar, and then tighten the arms and hang until it is really impossible. You can take one day off every 3 days!

There is no trick to this, if it is a quick course, then hurry up and familiarize yourself with the essentials of the action, so that you will be familiar with it, and it will be easier to do, the most important thing is that you usually have to practice more, and it is difficult in a short time.

Do push-ups first, 200 to 300 a day, then do pull-ups a day, 30 to 60 a day, 8 to 10 a month, and 10 to 20 in half a year.

Many people can't pull pull-ups during the physical test, the main reason is a lack of strength, this guide to the land will guide you how to train.

Horizontal bar, athletics playground.

01 Arm strength training: You can do push-ups for friendly training.

02 Training waist and abdominal strength, many people can't pull up pull-ups because of insufficient waist strength, you can carry out special training, by doing sit-ups.

03 Practice barbells more often to build your strength and prevent injury.

04 Be sure to warm up before pulling pull-ups, so that your body can quickly heat up and improve your performance.

Pull-ups are classic horizontal bar exercises that can be used to plan exercises for upper body strength, back strength, and shoulder strength. Pull-ups should be standard, do it in place to achieve the maximum effect, if you can't do a few at the beginning, don't worry, the general human body can be good, you can do more than 5 in a row, we can practice step by step, find the right part, and then slowly break through their limits.

1. How many pull-ups are there for the average person

There are many factors that affect the level of pull-ups. Our physical fitness, muscle strength, weight, age all contribute to the different pull-up abilities of each person. In general, it is not easy for people who have not exercised to pull up one or two. People who can complete 5-10 standard pull-ups in a row in the gym have good physical fitness. Most of them are people who have been exercising for 2 to 3 years. To achieve an excellent level, at least one set can complete more than 10 standard pull-ups.

As for those who can do more than 20 standard pull-ups in a row, they are basically masters.

2. How to increase the number of pull-ups

1.In addition to paying attention to weight control, pull-up swimmers should strengthen latissimus dorsi muscle training. Specifically, you should stick to the regular training with the correct training movements, the correct pull-up pull-up movements, and when pulling up, you should hold your chest up and consciously pull up with the force of latissimus dorsi contraction.

2.Conventional pull-up training is based on the ability of the bodybuilder to train two to four times a week, or every other day, or every two days, each training more than four groups, each group training until close to early exhaustion.

3.In other ways, strengthen your back muscles, biceps and core. For example, back muscle training exercises, in addition to pull-ups, you can also do barbell bent rows, one-arm dumbbell rows, bar wide grip sitting rows, horizontal bar wide grip pulldowns and other movements.

3. How to practice horizontal bar pull-ups

1. The hand grip is insufficient, and you can't grasp the bar. You can buy a booster strap with one end wrapped around your wrist and the other end hanging on a horizontal bar. This reduces the grip requirements, and when you pull up more, the number of times will naturally increase.

2. The strength of the lower arm is weak, and the forearm is sore when pulling. You can practice more forearm strength, such as palm-down barbell curls and other forearm exercises to strengthen your forearm muscles, and you can also increase the number of pull-ups.

3. Try to use the latissimus dorsi to exert force and reduce the participation of the arm, the latissimus dorsi is a big muscle, practice his contraction more on the flat body, tighten the core when the pull-up is buried in the resistance, lean back the body, and feel the force of the latissimus dorsi.

It can be like this, static and centrifugal trainingWhen you can complete a standard pull-up, you have to find a way to continue to "excavate" the value of this movement.

The key to the mechanical sustaining group is that you have to do the hardest poses first, and then do the easier and easier ones, so that there is room for continuity.

Suggested movements: After pulling up the pull-ups, stay on top for as long as possible (static training), then slowly lower the body (eccentric training). For example, you can pull up and stay at the bottom for 5 seconds, and then slowly lower your body for 5 seconds, which is a great way to "increase the training value of a single movement".

If you want to improve the pull-ups, then you can arrange the emom like this: complete 1 2 strict pull-ups in the hail hall every minute, repeat for 30 minutes!

First minute: Do 1 2 strict pull-ups, rest after doing them, wait for the second minute to start Second minute: Do 1 2 strict pull-ups, rest after doing them, wait for the third minute to start ...

Lasts 30 minutes In this way, 30 to 60 strict pull-ups are completed in half an hour, which is not very tiring, but it can improve the training volume very well. When doing pull-ups, you can use the static and eccentric training techniques we mentioned at the beginning to improve the value of individual movements.

Exhaustion Exercises When a period of accumulation exercises has been performed, it is time to start "exhaustion exercises", which are aimed at eventually increasing the number of movements. You need to do pull-ups to the best of your ability until you fail, then rest until you feel fully recovered, and then start the next set of exhaustion exercises. This training can be extremely painful, but it is very important to eventually improve the number of pull-ups.

Pull-ups are mainly used for biceps, and push-ups and arm flexions are mainly for triceps. The best way to train biceps is to practice dumbbells, which require heavier dumbbells (more than 10 kg each) to build strength. Exercise 2-3 times a day, 3-5 sets each time, each group until you can't pull it, and after each exercise, you should prevent loosening your muscles (very important, remember).