How can I do pull ups? How to do pull ups

1. Now you hang on the pole until you can't hang it. Hang it again. When doing the first set of 5 7 sets, you should be able to do more than 1 minute, hold for more than 30 seconds each time, and take a break of 1 minute in between.

2. If you can't pull it up directly, you can pull the stool up half-bent first, or you can jump on the pole and pull it up at the same time, and each group can do 5 groups until it can't be done, and each group will rest for 1 minute.

3。If you have dumbbells, you should have a little weight, do a bench press, more than 13 per set, and do the same until you can't do it. 3 5 sets, rest within 1 minute between each set.

4. Maintain the necessary aerobic exercise every day, and you can run about 1500 meters in a long time.

When you do more than 5, the intensity is slightly increased, and you insist on 2 hours of exercise time every day.

I was like you 1 month ago, and now I can do 8 of them after 1 month, and I didn't practice more because of the rain in the later period. There is hope that you can spell 10 more. Come on

Pull-ups mainly rely on the muscles in the back, and you can do push-ups first and then work your way up.

Thoughts, your thoughts are important, an upward, upward mind.

Exercise gradually, and consistently!

Exercise gradually, and consistently!

Make a good plan and believe that you can do it!

1. Pull-ups are a comprehensive embodiment of the beauty and strength of the human arm grip strength, upper limb strength, back strength and waist and abdominal muscle strength.

2. Static pull-ups.

Starting position: 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 straight.

Movement: Use the contraction force of the latissimus dorsi muscle to pull the body up, 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.

You can bend your knees and cross your calves back to lean back slightly, which can better exercise your back muscles.

Breathing method: Inhale when the body is pulled up, exhale when reducing, do not hold your breath for a long time.

Key points to note: When pulling up, focus on the latissimus dorsi muscle, pull the body as high as possible, and do not let the body swing. Keep your feet out of touch with the ground when sagging. It can be weighted by hooking a barbell plate on the waist.

3. Leverage pull-ups.

The starting posture and breathing method of pull-ups are similar to those of static pull-ups.

Action process: Hold the bar with both hands, hang the body in the air, swing the body, use the force of the swing body to stop, pull the bar up with both hands, raise the chin above the bar, bend the arms slowly when the bar is lowered, and the body slowly returns to the starting state, and then bend the knees with the trend, and then use the force to complete the next action.

4. The intensity of pull-up exercise is relatively large, which belongs to anaerobic exercise, and when performing pull-up exercises, it is mainly through the body's anaerobic metabolism to provide energy for exercise. The anaerobic metabolic function of the human body is mainly divided into two parts: one is the ATP-CP decomposition function (non-lactic acid energy); The second is the anaerobic digestion function of sugar (lactic acid energy).

The ability of ATP-CP to decompose function mainly depends on the content of ATP and CP, the content of ATP and CP per kilogram of muscle in the human body is between 15 and 25mg, and in extreme intensity exercise, ATP and CP in the muscle are almost exhausted within 10s; Glycogen content and the activity of enzymes are the basis of the anaerobic digestion capacity of sugar, which refers to the process of energy released when glycogen is decomposed into lactic acid, water and carbon dioxide by anaerobic digestion, and its main capacity depends on the content of glycogen in muscle tissue and the activity of its enzymes. In the pull-up exercise, the speed of movement is not fast, the exercise time lasts for a long time, the exercise intensity is large, and its main energy supply mode is glycanaerobic digestion for energy, therefore, increasing the glycogen content in the tissue can be helpful for the practice of pull-ups.

Pull-ups use the elbow and shoulder joints as the main moving joints, and the main exerting muscles include the arm flexor muscles dominated by the biceps brachii (to complete the elbow flexion) and the latissimus dorsi muscles (to complete the shoulder adduction and extension).

Pull-up practice:

1. First of all, the hands are slightly wider than shoulder to shoulder, the thumbs and four fingers are in the same direction, and the forearms are perpendicular to the ground.

2. Chest up, body as vertical up and down as possible, waist, abdomen, buttocks, legs are always tense, can not be relaxed.

3. Don't completely go down to the bottom when falling, and keep the back of your shoulders at all times.

4. If you are on the breath, exhale when you pull up and inhale when you fall.

5. During the pulling process, there will be a significant contraction in the middle back, and there will be a tightness in the forearm and the front of the upper arm; At the lowest point, there is a slight stretch in the back, but at the same time it may remain tight and not completely relaxed.

When we do pull-ups, there are mainly the following types of exercises involved:

1) Shoulder adduction: latissimus dorsi, teres major, rotator cuff muscles (infraspinatus, teres minor, subscapularis muscle), biceps brachii (brachycephalic), coracobrachialis muscle, pectoralis major.

2) Shoulder extension: latissimus dorsi, teres major, rotator cuff muscles (infraspinatus, teres minor, subscapularis muscle), posterior deltoid fascic, triceps brachii (long head).

3) Elbow flexion: biceps, brachialis, brachioradialis muscle.

4) Scapular retraction: trapezius muscle, rhomboid muscle.

5) Grip bar: forearm muscles.