Which is more difficult, one handed backhand pull up or forward grip?

Exercise makes us healthier and stronger, and among the many sports, I personally think pull-ups.

It is one that requires physical strength and the most able to exercise the strength of the upper limbs. And compared to other sports, pull-ups don't require complex machinery, just a horizontal bar.

It can be achieved. When it comes to pull-ups, many people debate whether the backhand is more difficult or the front grip is more difficult. There is no doubt that it must be more difficult to grasp.

, the difference in force.

Let's first compare two different pull-up handshake postures, most of the pull-up of the forehand is on the back, and part of the strength is on the arm, and the combination of the two forces can complete the pull-up; In contrast, the backhand pull-up uses much more force muscles, including the back, arms, chest, and so on, which means that the forward grip is more difficult in terms of difficulty.

, the benefits of pull-ups.

The so-called pull-up is to grasp the horizontal bar with both hands, and then use the strength of the whole body to pull itself up until the head crosses the bar, which is a standard pull-up. Through this way of exercise, our waist and back muscles can be relaxed, followed by our cardiopulmonary function to be enhanced, the most basic is of course to allow our body to consume excess fat and calories, to achieve the best effect.

, precautions for pull-ups.

Before we get ready for pull-ups, it's best to be able to do a simple warm-up.

Through some limb movements, we can achieve the purpose of stretching the body, stretching tendons and invigorating blood, etc., to avoid sudden movement to bring damage to our body; When we do pull-ups, tension is used to stabilize the shoulders, to ensure that we don't need to rely on the strength of other parts to suspend ourselves in the air, and then by squeezing the shoulders to reach external rotation, so that the back can feel the tension, so that the movement is better.

No matter what kind of exercise it is, we need to use it step by step to avoid counterproductiveness, and the second is to focus on persistence, only long-term persistence can make our body see the results of exercise. Exercise makes us stronger and more confident!

Forehand pull-ups are easier than backhand pull-ups, because forehand pull-ups pull the body inward, using more of the strength of the biceps, while backhand pull-ups are more about the strength of the deltoid muscles, and it also requires controlling the balance of the body.

Of course, it is more difficult to pull up with a one-handed backhand, this kind of movement is a kind of challenge, and doing this movement will make you use all your strength, break your hand to death, and finally do it well.

Of course, it is a positive grip, and there will be a grip when doing it with the backhand, which is easier to do. If you hold it right, it will be a little harder.

It's so perfect, I think it's more difficult to pull up with a one-handed backhand, which not only takes into account the flexibility of the wrist, but also needs to be able to support all of your body weight, which is very difficult.

The main difference is that the muscles are exercised.

1. Grip it right. This pull-up is mainly to exercise the biceps brachii in the hand, and the whole muscle in the hand to move together. When the trunk moves upward, the biceps brachii and brachialis muscles are distantly fixed and the centripetal contraction causes the elbow joint to flex;

The latissimus dorsi and deltoid muscles do near-fixed centripetal contraction to make the big arm adduct at the shoulder joint, and the latissimus dorsi contraction provides the main power for pull-up movements, and the trapezius middle and inferior bundles and rhomboids do nearly fixed centripetal contractions to make the subscapular rotation action; During the downward movement of the trunk, the joints move in the opposite way to the upward movement of the trunk, and all the skeletal muscles involved in the movement do eccentric contractions to control the speed of the body descent.

2. Reverse grip. The backhand pull-up is on the basis of the forehand pull-up, the arm internal rotation makes the palm backward, because the biceps brachii short head is nearly fixed centritorial contraction has the function of making the arm rotate inward, compared with the contraction angle of the biceps brachii when the forehand pull-up, the whole biceps can be fully contracted during the backhand pull-up, so in the process of doing the backhand pull-up, the main power of the movement is provided by the latissimus dorsi and the biceps brachii.

Forehand palm towards the bar, laborious; Backhand towards yourself, save effort.

The palms are facing away from themselves, and the palms are facing themselves.