How can I do pull ups, how can I do pull ups

Pull-ups mainly use biceps and triples, as well as abs. But you are a beginner, you don't need abdominal muscles first, just train the biceps and triceps, the tension machine to practice the pull-up and pull-back and chest pull-up, at the beginning of the estimate of the pull after the effort, dumbbells, it depends on how much you practice, too light is actually useless. There is also a pull-up and practice muscle explosiveness, that is, the frequency of practice is accelerated, it is recommended to use a tensioner, dumbbells are a bit dangerous, easy to throw out, hehe.

And what is the purpose of your pull-ups, exams or body shaping, or strength training. Just see your height and weight, see which part of your weight is biased, if you are biased towards the legs and abdomen, it will be more difficult, after all, the weight has increased, come on!

I'll come: pull-ups require a combination of waist strength and hand strength, I can't pull up at the beginning, I practice sit-ups and push-ups, start with 20 at the beginning, slowly increase the size by yourself, and by the time you can do a group of 50 groups of three, at this time my pull-ups can be pulled to 12 2104 I hope it will be useful to you!

Pull-ups are not just a force exercise, there are some small tricks, when you do pull-ups, you can properly bulge your abdomen forward, so that you can save some of the strength, and you can do a few more. But strength is also very important, the strength of the waist and abdomen and the strength of the upper arms cannot be ignored, I hope my advice will help you. I wish you success!

Pull-ups are mainly done with the strength of the arms, back, and chest, with dumbbells, practicing dumbbells, and the easiest thing without dumbbells is to do push-ups. Do four sets a day, each set of 50 80

You should be able to go up by practicing dumbbells every day.

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.