Questions about doing pull ups, pull ups things?

Hehe. If you want to reach the goal, you have to be yourself, you have to do aerobic exercises every day (purpose: to lose your weight, adjust your body), and run.

Jump rope. Swim for 45-60 minutes a day, and massage your legs after exercise! Rest for 5 minutes to drink proper water, and do sit-ups immediately, at least 20-40 per set.

4-5 groups. Stretch the abdomen at intervals of 30 seconds between sets. Massage!

Increase Strength Exercises:

Do push-ups with weights, with a weight equal to your limit, 6-8 per set. 3-4 sets with 30 seconds apart! Increase the weight after a week!

Do pull-ups and do 2 more on top of your limit. After 15 seconds of suspension, 3-4 sets. Each set is spaced 30 sec apart.

Buy a pair of dumbbells to exercise your biceps and forearms. Do 6-8 pieces of your own limit weight. 3-4 sets with 30 seconds apart!

Gain weight after a week (when doing strength exercises, you have to have someone to supervise you!) Stretch your shoulders, back, and arms after each exercise. Massage!

Eat more protein-rich foods during the build-up period! It can reduce the feeling of soreness! As long as you have perseverance, you will be able to pull 10 after a month!

As long as you stick to 15 a day, by the day you reach the sports standard, ten pull-ups will be a piece of cake for you.

Believe in yourself!

Try to do pull-ups every day You must do sit-ups every day.

I'll give you a plan for a more systematic comparison.

At the beginning, do 2 sets of 12 sets, rest for about 50 seconds between sets, and do 12 sets. To put it simply, it is to do 12 sets in 12 minutes, for a total of 24.

After you can easily complete it, change it to 3 per set, rest for about 45 seconds between sets, and do 8 sets. Complete 8 sets in 8 minutes, for a total of 24.

The next step is to do 6 sets of 4 in each set, with a break of about 40 seconds between sets. 6 sets were completed in 6 minutes, and the total was still 24.

Then there are 6 in each set, rest for about 30 seconds between sets, and do 4 sets. Complete 4 sets in 4 minutes, for a total of 24. By the time this workout can be done easily, you should have no problem doing 10 in one sitting.

The specific training plan can be practiced every other day. If you want to grow faster, you can try to practice every Monday, Wednesday and Friday, once in the morning, once in the afternoon, and rest on Tuesdays, Thursdays and Saturdays - this schedule is contrary to the normal training principle, but I use it very well myself, you can try it.

Pull-up practice method (recommended), I use this method from 0 to 11 a year, and our class (first year of junior high school) has a maximum of 27.

1) If you can't do one pull-up now, practice push-ups first, be sure to be standard, until you are exhausted, 5 on the first day, and then more and more, about two weeks you can get 25-30 in one breath.

2) Then at this time, you can go to practice pull-ups, you can jump up directly to see if you can stabilize at the highest point, after a few days, try to gradually sink the arm 90 ° in the pull up (that is, the half-pull-up part), 3 groups a day, 5-10 per group, 2 minutes of rest between each group, to be exhausted!!

3) Then practice the half pull-up part (the head does not need to reach the bar), you can swing the body to borrow force, 3 sets a day, 8-12 pieces each, and rest for 2 minutes between each set.

4) Now you can try to do a full pull-up (also with the help of elastic bands) 2 times with a 2-minute break in between.

5) When you can do 3 full pull-ups, schedule your time like this: (2) on Monday and Thursday, (3) on Tuesday and Friday, (4) on Wednesday and Saturday, and free practice on Sunday.

If you want to ask what are the trump card training movements of the latissimus dorsi, pull-ups must have a name. But pull-ups that seem easier said than done can be very distressing for beginners or fitness veterans.

Article**2 The back has no sense of force, can't pull up, and the body shakes back and forth Common problems plague all athletes.

Trying to strengthen your back width through pull-up training is the dream of many fitness friends. Come, help you make this wish come true today! Grab a small notebook and start the lesson!

The essence of pull-ups is to rely on the strength of the back and arms to pull up one's own weight. If you want to do pull-ups from 0 to 1, you can do it by increasing the intensity of the training or reducing your own weight.

Article **4 Take a chestnut, you see the street training gods, most of them are thin people. Of course, it's not that heavier people can't do pull-up molds, but they may need to increase more strength training.

Efficient strength training.

Strengthens your arms.

The arm can be said to play a decisive role in upper body training, the so-called "arm is weak, training is useless". Usually, you can strengthen your arm strength by doing arm push-ups, bicep curls, concentrated curls and other exercises.

Strengthens the back muscles and biceps.

If you are training in the gym, you can strengthen your body's endurance with high pulldowns (gradually increasing the weight from light to heavy), assisted pull-ups (auxiliary pull-up equipment), centrifugal lower-drop pull-ups, elastic band assisted pull-ups, backhand pull-ups, hand-grip pull-ups, and wide pull-ups.

Article**6 If you want to improve again, you can carry out advanced training, do auxiliary pull-ups, centrifugal control pull-ups, etc., to improve muscle endurance.

Of course, it is also very important to train with the great god, and the great god of Saipu has the skill to break through the pull-ups and can't do it!

Reduce your own weight.

In addition to lack of strength, it may also be because of excessive weight that the pull-ups cannot be pulled up, which can reduce weight, that is, lose fat, and reduce excess fat and weight through a combination of scientific training and reasonable diet.

Losing weight is actually the next step, if the weight remains the same, you can do pull-ups, and the muscle mass is simply explosive).

Article**7 If you must lose fat, pay attention not to lose fat too fast too much, it is recommended not to exceed 2kg per month, to prevent too much fat loss from causing muscle loss, and the gains outweigh the losses.

After a lot of hard work, I'm finally able to do pull-ups, but are you really doing it right? Is there a standard for action to do?

Pull-up maneuver essentials.

Again, the movement standard is the foundation of the foundation, and the essentials of pull-ups are as follows

Stand directly below the horizontal bar and hold the horizontal bar with both hands; Grip 15 times the width of the shoulders to keep the torso stable.

Exhale, and the back force drives the upper arm to pull the body to the peak contraction position of the back muscles, where the upper arm is parallel to or slightly below the shoulder.

Inhale, and the back muscles exert force to return the upper arm to its initial position, heavy.

If you can pull up a Douyan jujube pull-up, at least it means that the current absolute strength can complete the action load, and if you want to further increase the number, you can usually start from two aspects.

Strength comes from two aspects – muscle fibers and neuronal recruitment, and neuronal recruitment is much faster than muscle growth in the early stages.

Therefore, in order to be able to pull up 10 or more at the fastest, we start by exercising the ability to recruit neurons at this stage, that is, to become more familiar with the pull-up movement itself and stimulate more physical potential.

GTG Training Method].

GTG is an abbreviation for Grease The Groove, often translated as "Neural Etching Training", and as the name suggests, its core purpose is to strengthen your ability to recruit neurons.

It aims to deepen the movement learning and force technique by accumulating training times in a non-fatigue state, which is interpreted in English as "specificity+frequent practice = success", that is, "if you want to master it well, you have to practice more and practice it well".

The GTG was proposed by Pavel, a former Soviet special forces physical instructor who is currently a physical instructor in the U.S. Marine Corps and is also known as the father of the Western kettlebell. He famously argued that strength is a skill that requires constant practice, but training must be close to actual combat.

If we are specific to pull-ups, we can operate auspicious eggplants like this.

First, test the maximum number of pull-ups you can do at one time, and then halve the number of pull-ups you would have done at the same time as x in the air split. If I pull up to 10 pulls at a time, I should do 5 reps per set.

Then, on the premise that the muscles are resting, go for x pull-ups every 1 hour or so. For example, I have a pull-up brace nailed to the wall of my office, and when I work during the day, I just get up to go to the toilet and pull a group, before each meal, and then after eating.

Eventually, since I pull a few on every pull-up frame, I can accumulate nearly 100 training sessions in a day. At the same time, since I don't pull much each time, I can guarantee the quality of the movement, and the whole process is not too tiring.

Pull-ups are a common workout that focuses on building strength and endurance in areas such as the back, arms, and shoulders. Here's how to do pull-ups:

1.Hold the bar with your palms facing outwards, your hands shoulder-width apart, straighten your body, and stretch your arms as far as you can to straighten your shoulders.

2.Pull your body upwards, using the strength of your back, hips, and arms, to continue to contract your shoulder blades and keep your body close to the horizontal bar.

3.When the arms are flexed at 90 degrees, hold for about 1 second in a dangling position, then slowly descend until the arms are fully extended.

When doing pull-ups, pay attention to the standard and correctness of the movements to avoid overtraining and causing physical injury. You can gradually increase the weight and reps at first, and then move on to more difficult pull-ups once you have established your foundation.

Pull-ups can be done in a variety of ways, such as different grips and postures, etc. One of the most common pull-ups is performed in a palm-facing position, which builds strength and endurance in the back, arms and shoulders.

In addition to the posture of the hands, another very important factor is the posture of the body. When doing pull-ups, the body needs to be straight, the back needs to be straight, and the abdomen needs to be tight. Similarly, the lower jaw needs to be raised and the gaze needs to be kept fixed in front of it.

This can help the body maintain balance and reduce the load.

To train pull-ups, you can start with simple variants, building up strength and technique. This includes variations such as draping, micro-instrument pull-ups, and elastic bands. The drape is the simplest variant of the drape, which works on the back and arms by holding the bar and then lifting the hips off the ground as much as possible.

Pull-ups are similar to drapes, but they use parallel bars and other equipment that allow for inclined pull-ups and a gradual increase in difficulty to build overall muscle strength.

Pull-ups require a lot of muscle strength and core control. To make pull-ups more challenging, try moves such as a wide grip or a one-arm pull-up, which can be progressively more difficult. Note, however, that trying new variations should start with the easy ones and slowly increase the difficulty.

It is advisable to warm up well before performing pull-ups to avoid possible injuries.

All in all, pull-ups are a very effective full-body muscle workout for all fitness enthusiasts and athletes who need to improve their upper body strength. Everyone has a different starting point, and when doing pull-ups, you should build on your own ability, gradually cut into the movement, and constantly improve.

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, in the process of completing a complete pull-up, it requires the joint participation of many back skeletal muscles and upper limb skeletal muscles, it is a multi-joint compound action exercise, it is a better way to exercise the upper limbs, it is the most involved muscle, the most complex movement mode, the most effective way to develop the muscle strength and muscle endurance of the back skeletal muscles, and it is the most basic way to exercise the back. It is one of the test options for the high school entrance examination and the high school sports examination, and it is one of the important reference standards and items for measuring men's physique.

The field and equipment required for pull-ups are not complicated, do not need specific practice venues and equipment, only need to meet the vertical hanging of the human body, the practice location is diverse, and the practice site is easy to find without additional cost. The action itself is consistent with the physiological function of the bones and muscles of the upper limbs of the human body, and it is not easy to cause injury to the trainer, and the practitioner generally does not need additional assistance from others when practicing alone, which is a safe, efficient and simple training action.

Pull-ups are a comprehensive embodiment of the beauty and strength of the human arm grip strength, upper limb strength, back strength and waist abdominal muscle strength, this action exercise has a very key role in improving the upper limb hanging strength, grip strength and is the basis of horizontal bar curl body and other bar movements.

There are various types of pull-ups, which are mainly divided into two categories: static pull-ups and pull-ups (which can swing the body). On February 6 and 7, 2016, Finn Joonas M Kipelto set a Guinness World Record for 5,050 pull-ups in 24 hours.