What steps should girls follow to practice pull ups?

The reason why pull-ups are difficult is that not only the back muscles need to be activated correctly, but the forearm muscles need to be strong, the shoulders need to be pressed hard, and the core muscles need to be tightened. In general, people with insufficient muscle strength in the upper limbs have a lot of difficulty in performing this movement. There are some mistakes that girls make when doing pull-ups.

The first is that their bodies are not tight enough. They always want to rely on the power of the swing to complete the action. The correct movement should be to keep the lower body stable and keep the body tense.

If the body is too loose, the elbow joint will move forward and eventually become a bicep. When hanging, remember to keep your shoulders tense. After completing some shoulder joint training, 5 to 10 seconds of suspension training can effectively improve our grip strength and lay the foundation for us.

Because the strength of pull-ups is based on the arm and back muscles, the first step is to consolidate the strength foundation and use muscle-building exercises; the second is the high pulldown, which can be done with a gantry in the gym and with elastic bands at home; The third is reverse rowing, and it is necessary to try to achieve the exhaustion of each group.

Girls practice pull-ups, the first step is to let the two arms up, the second and then the legs are gently upturned, the third head must have a focus point, and the fourth to achieve the effect of the last upright

Provide reference for practitioners of different levels, and take the right seats according to their own conditions, and carry out in stages.

How to practice pull-ups most effectively.

1. Vertical suspension.

Find a horizontal bar.

Jump up and grab the horizontal bar with your forehand and lift your feet off the ground until you can't support them. This simple workout strengthens the grip of your hand.

and forearm strength, do 4 sets of 4 reps for 15 to 20 seconds each.

2. Body rowing.

Find a horizontal bar that is about waist high, heel to the ground, chest and abdomen, and tighten shoulder blades.

Pull up the upper body and do 4 sets of 10-15 reps each time. It is recommended that you practice the above two movements first, and when you are familiar with them, you can try the more advanced exercises below.

3. Bend your hands to hang.

Raise your chin to the horizontal bar and maintain this position until you can no longer support it. Do 4 sets of 4 reps for 10 to 15 seconds each.

4. Descent exercises.

The starting action is to hang with the hands bent, then slowly descend until you return to vertical hanging. The entire descent is steady, using the back muscles against gravity. Do 4 sets of 5-8 reps at a time.

How to practice pull-ups.

1. Do backhand pull-ups: Backhand pull-ups are less difficult than forehand pull-ups. If you can't do a single forehand pull-up, try a backhand pull-up. As your strength increases, you can alternate between the two types of training.

2. Centrifugal contraction. Start at the top of the lever and slowly lower it to build up your strength with eccentric contractions! Make your chin palpable to the bar.

Then slow down as slowly as possible, so that the process can go through 5 to 10 seconds. Once your arms are fully straight, re-enter the bar and repeat.

3. Bungee cord assist. A bungee cord with one end tied to the horizontal bar and one end around your knees, when you pull your body towards the bar, the support of the bungee cord will be reduced, and the bar will be held in front and back, so that the arms are completely straight. Then pull it up.

Slowly return to the original starting position, and do it once.

4. Ask for help. Ask your partner to grasp your side with both hands. When you pull your body up, it assists you to push upwards.

1. Hanging - the essentials of horizontal bar suspension action: hold the palms outward, the arms are perpendicular to the ground, the core is tightened to avoid dangling, do not shrug the shoulders, and bend the knees backwards if the feet will touch the ground.

2. Hanging - Hanging shoulder blade pull-up action points: the starting posture is the same as the pull-up, grasp the horizontal bar with both hands, hang on the horizontal bar, and straighten the arms. Then naturally lift the shoulder blades, feel that the shoulder is about to touch the ear, and then activate the back muscles (latissimus dorsi, lower trapezius) to rotate and sink under the shoulder blade.

Using the movement of the shoulder blades, the lead rushes to feel the feeling of the body being carried upward.

3. Enhance the strength of the upper limbs, and carry out back and arm strength exercises. Pull-ups require the mobilization of multiple muscle groups in the upper body, and the exercises of these muscle groups are good auxiliary training. Although these auxiliary exercises require additional time and effort compared to direct pull-ups.

1. The body needs to be stable: when doing pull-ups, you need to keep the body stable, especially the upper part of the body.

2. Uniform speed is required when pulling up and falling: the faster the pull-up and falling speed when doing pull-ups, the easier it is for the body to be exhausted.

3. Use the correct body parts to exert force: the main parts of the force are the waist and abdomen core, palms, arms, arms, hips, chests, shoulders and other parts.

4. Before doing pull-ups, you need to fully move your body to avoid injury, especially the force part of the upper part of the body.

It is normal for girls to do 15 pull-ups. Pull-ups can mainly train the back muscles, but also take into account the stability of the trunk, arms, shoulders and other parts of the exercise, which is a very practical action to improve the strength of the upper body. Although running is driven by both feet, the rhythm and speed of the swing arm cherry blossom will actually affect the pace, which is a detail that cannot be ignored in the improvement of physical fitness.

Pull-ups are movements in the "far fixed" mode of movement of the human body. Once upon a time, our ancestors lived in trees, which required them to hold on to their trunks with their arms to survive. Therefore, the upper limbs of the ancestors were very developed and were more suitable for this pattern of behavior.

Over time, the ancestors lived on the ground from the trees, and then they needed strong lower body strength to support their bodies, walk, run, jump, and other activities.

Over time, the strength of the lower limbs gradually increases, the strength of the upper limbs gradually decreases, and to this day, we are no longer adapted to "far fixation", therefore, pull-ups become difficult for humans. Pull-ups can be divided into wide pull-ups, narrow pull-ups, reverse grab pull-ups, and pair grab pull-ups. The subject should be talking about the common narrow distance pull-up with a positive grip, and the standard pull-up to the circle should have the following elements:

Hold your hands shoulder-width apart or slightly wider than shoulder-width apart, tighten your core, shrink your shoulder blades back, pull your body with your back, hook or straighten your legs, and keep your body steady until your chin is over the horizontal bar.

If you want to play pull-ups, there are three main directions, one is to lose fat, the second is to increase muscle strength with correct movements, and the third is to do a lot of pull-up exercises. **Not much to say, it is easy to understand,**, there is less resistance, so you can't do pull-ups at first, you can consider **first**, of course, mainly**,** is not the key, after all, if the muscle increases, the strength will increase. Another, more important key point must be the question of power.

What muscles do you need to build in pull-ups? Mainly latissimus dorsi, biceps, brachioradialis muscle, teres major, lower trapezius muscle, rhomboid muscle, etc. However, in fact, some of the open-chain movements that usually exercise the latissimus dorsi and biceps, such as lat pulldowns and dumbbell bends, are relatively inefficient for achieving pull-ups, because pull-ups are a closed-chain action, and the closed-chain movements should also be used to exercise the latissimus dorsi and biceps to achieve better results.

So how can you exercise to better achieve pull-ups? Pull-ups can be done from low to high to slowly increase in difficulty, and can be practiced in the following order: shoulder blade pull-ups, hold the horizontal bar with both hands, pull up the body, rotate under the shoulder blades, be careful not to bend the elbow joint, and stop slightly at the top.

After you have successfully reached the standard pull-ups, the next step is to familiarize yourself with the movement through constant practice, then increase the number, and you can also challenge higher pull-ups, such as wide pull-ups, single pull-ups, weight-bearing pull-ups, etc., pull-ups are not like other training movements that can be compensated, it can be said that there are no special skills, as long as with the right training and repeated practice, pull-ups are not difficult,

The correct posture for pull-ups is to hold the balance of the body after grasping the lever, find the rhythm, and slowly use the strength of the wrist to keep yourself up slowly and tighten the core as much as possible; Beginners, you can ask professional people for advice on professional coaches, ask for advice to learn some ** and methods, and follow the methods I said to dress up in the training hall to improve their core abilities.

Hold the lever tightly with both hands, and then use the force of the Shenqin with both arms to guide your body upwards. You can do some simple movements first, and you need to improve your proportions, so that you can practice better. Hood.

When doing pull-ups, hold the barbell with both hands, the distance between the hands must be wider than the shoulders, the body is completely relaxed, the legs must be together, and the toes must be perpendicular to the ground.