Strength training wants to increase the number of pull ups you do

1. Push-up exercise requirements: the position of the two-hand support is close to the abdomen, the body is kept in a plane, the support is fast and slow, and the body does not collapse, 10-20 times per group. 2. Stand-up push-up exercise Requirements:

When doing push-ups, do not touch the ground, stand with your abdomen tucked while holding up, and the other requirements are the same as push-ups, 10-20 reps per set. 3. Dumbbell lifting exercise requirements: stand naturally with both feet, upper body upright, chest up and head up, arms bent and arms raised quickly, and slowly fall.

When falling, the shoulders are open, 30-40 times per set (weight optional). 4. Dumbbell chest expansion exercise requirements: stand naturally with two feet, the upper body is straight, the arms are raised flat and the chest is straightened, the body should not be shaken back and forth, 10-20 times per group (weight optional).

5. Dumbbell arm flexion and extension exercise Requirements: both arms are carried out at the same time or crossed, the upper body is kept upright, and each group is 20-30 times (weight optional). 6. Barbell jerk exercise requirements:

The feet are naturally open or shoulder-width apart, when lifting the wrist, the elbow joint is lifted forward, and the jerk can be stepped or stride, 5-10 times per group (weight optional, pay attention to safety). 7. Barbell snatch exercise requirements: both feet are shoulder-width apart, both hands hold the bar wider than the shoulder, lift and quickly turn the wrist at the same time, stretch the back shoulder and lift, 5-10 times per group (weight optional).

8. Barbell bench press exercise requirements: hold the bar slightly wider than the shoulders with both hands, get up and fall slowly when pushing, 4-5 times per group (weight optional, protection help to complete). 9. Pull-up exercises Requirements:

Hold the bar with both hands, the width of the bar is the same width as the shoulder, and the body should not swing from side to side, 10-20 times per group. 10. Parallel bars arm flexion and extension exercise Requirements: Choose low parallel bars, keep the body perpendicular to the ground during practice, 5-10 times per group.

11. Parallel bar support swing exercise Requirements: low bar, two arms swing with straight arms when supporting swing, and the body swing height can exceed the bar surface, 10-20 times each swing (pay attention to safety). 12. Combined equipment practice requirements:

Use combination equipment to develop upper limb strength exercises, group according to physical fitness, and keep the number of exercises at 10-20 times. 13. Wrestling exercise requirements: two people in a group, standing behind the horizontal line, the two sides can push and pull, forcing the other party to lose balance, if one side has one foot off the ground even if it fails, the two hands are exchanged.

14. Throwing solid ball practice requirements: practice carefully, reasonably grouped, pay attention to safety, 20-40 times per group. 15. Push the trolley game practice Requirements:

In a group of two, the cart person should not push forward, or drag left and right, the distance of each exercise should not be too long, 10-15 meters, and the speed should not be consistent, but it can be rotated more. 16. Cross rope tug-of-war exercise Requirements: Draw three parallel lines with an interval of 3 meters, a thick rope, the length is divided into two groups according to the number of students, and the two sides strive to pull the rope through the 3-meter line behind them, and the first one wins.

The above said that you are going to be tired to death, 10 a day and 5 a day, take your time, don't be in a hurry.

Trouble, thanks!

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

2. Action process: Pull the body up with the contraction force of the latissimus dorsi, pause slightly when the chin exceeds the horizontal bar, and stand still for one second to completely contract the latissimus dorsi. Then gradually relax the latissimus dorsi and allow the body to descend slowly until it is back to full sagging, and repeat.

3. Breathing method: inhale when the body pulls up, exhale when drooping, and do not hold your breath for a long time.

Pull-up posture: The university physical fitness test of 20 pull-ups in one breath is the standard of assessment, so in order to maintain the effective number without borrowing force, you can use the feet to cross back to prevent excessive body swing and be judged invalid.

Pull-ups mainly focus on the two points of the body: arm strength and waist strength, if you practice arm strength, then do pull-ups mainly by brute force, which is more tired, and if you practice waist strength, you will do pull-ups will take a little skill, with the help of the inertia of body swing "throw" up, without much effort.

The high pull-down and forehand pull-up mainly look at the development of the broad back, and the high pulldown is the most effective action to practice the wide back. If you don't have the conditions to get on the device, and the novice can't do a few, find someone to hold the leg to do the pull-up, or put a stool underneath, bend the leg, and gently put the foot on the stool to do the pull-up.

fitnessfaqs] tips to help improve the number of pull-ups.

1. To do 50 or 100 pull-ups at a time, you need to exercise your arm muscles and master the skills of pull-ups.

2. The first stage: 1-2 weeks. Use both hands to grip or reverse grip pull-ups to do up to 50, no limit on the number of sets; 12 rows in 4 groups; Train once a week. The grip device is used to make 2,000 strokes per day on the left and right hands.

3. The second stage: 3-6 weeks. Use the method of holding both hands and narrow grip distance to do 50 pull-ups, and there is no limit to the number of stool groups; 4 sets of 12 barbell rows; Train once a week.

The grip device is used to make 2,000 strokes per day on the left and right hands. Generally, you can start one in the 4-5th week.

4. The third stage: 7-8 weeks. Do 50 pull-ups in normal posture, with no limit on the number of sets; 4 sets of 12 barbell rows; Train once a week.

The grip device is used to make 2,000 strokes per day on the left and right hands. Generally, after eight weeks of training, you can get the ability to get 3 standard positions.

Pull-ups not only require arm strength, many people think that pull-ups do a lot because the arms don't have strength, which is a misconception, in fact, pull-ups practice muscles in **, that is, what muscle strength can go up？The main muscles of pull-up movements: latissimus dorsi, biceps, and forearm muscles.

So first of all, change that understanding. Secondly, there is a certain training and method. Personally, I think practicing the forehand is faster and stronger than other backhands and parallel hands.

So to practice lifting Hu Xi forehand, secondly, the most effective way is to touch the bar every day, practice the bar every day, without the assistance of other equipment, because your weight is the best equipment, pull-ups are the weight of the customer brother Huai service itself, we all know. So here comes the problem again, some people say I can't do it, don't worry, this forehand pull-up you can divide into two phases, you can find someone to help you, you hold the bar in your hands, find a friend holding your leg or waist to give you an upward envy friend strength so that you can pull a smaller weight, which can not only improve the strength of your arms but also boost your confidence. You slowly build up your strength, going from 0 to 1 is the most difficult, and the breakthrough will gradually improve.

Pull-ups mainly test the development level of upper limb muscle strength, which 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. The most basic way to exercise the back is also one of the important reference standards and items to measure men's physique. Pull-ups require men to have a certain grip and upper body strength and must be able to overcome their body weight to complete it once.

Pull-ups play an important role in the development of upper limb drape, shoulder strap strength, and grip strength. The result is calculated based on the number of movements specified, so it is a strength endurance event.

Pull-ups consider not only the strength of the arms, but also the arms, back, waist and chest, as well as luck when exerting force。If you want to improve your pull-up level quickly, you must focus on practicing pull-ups (i.e., special principles). At the same time, you can help practice a variety of movements that help improve the strength of your back muscles, such as seated pulldowns and seated rows.

Of course, the exercise of biceps curvature improves the strength of the biceps muscles and is also beneficial to the improvement of pull-up ability.

Core training, abdominal training, wrist strength training, back sock training, and balance improvement can increase the number of pull-ups in a short period of time.

Be sure to enhance your arm strength, at this time you must pay attention to the practice of gravity, you can lift weights, you can also lift dumbbells, and then you have to adjust the state of your body, you can extend the time of running.

You can start with arm strength exercises to increase the number of pull-ups in a short period of time.