How to practice pull ups indirectly How to practice pull ups correctly?

Gym pull-downs or dumbbells can be used to train lower arm strength and back muscles.

However, the fastest and most efficient way is to go straight to the horizontal bar.

I don't know your height and your horizontal bar height, if you feel short you can curl up and practice. In general, there will be two or three horizontal bars in a community or school, and the height is different. I believe you can find the right one for you.

I couldn't do any of them before.

But I don't practice, but I still insist on doing horizontal bars every day. At the beginning, do a pull-up with a small narrow arm to bend as much as you can! Even just hanging on it did the trick.

Go to 5 sets at a time, and each group will not be able to do it until it is not moving. The time between sets is less than 5 minutes.

It's normal to feel significant pain in your shoulder and back muscles for the first two days.

After cooking, you need to supplement carbohydrates, and steamed bread can be used.

After 1 week, you can make about 5 pieces. Now I can pull 10 of my forehand wide grips, and my back is significantly wider.

At first, I couldn't do it, except for the strength, because the ligaments were not opened, and I couldn't use the force. And if after more than a week of practice, the muscle group memorizes the movement and intensity of this exercise, and then it will be less strenuous to do it later.

In addition, don't practice again two days before the exam, you can eat a piece of chocolate before the exam, and you should have no problem passing the exam.

Hello! Hope the following helps.

I'm doing pull-up training. Fitness for 2 years, has been using pull-down training back, I thought it was the same as the principle of pull-ups, but after practicing for 2 years, the back is a lot wider, and the strength has also increased, but what has puzzled me is that the number of pull-ups has been kept at 5-7, and there is no strength if there is more.

It wasn't until I went online to ask a master for advice that I knew how to practice was scientific.

The principle is: according to the memory of the muscles. Whichever movement you want to practice, use it to practice it.

For example, Liu Xiang only practiced hurdles, and asked him to run 100 meters, although it is not bad, but there is a big gap between the strength of professional 100-meter athletes, and the same is true for swimming.

Why? Because the muscle groups used in each movement have memory, the longer you practice, the stronger the memory of these muscles, and gradually you get used to this movement, and your performance will go up.

Since I started doing pull-ups with pull-ups in September of this year, (which I did with a booster at the gym) do 10 sets of 8-10 each. Now the effect is obvious, and you can easily do 15-20 each time (forehand and do not rely on the power of inertia).

I hope you can also learn from it.

There must be some iron fences at the door, right? Hold on to that practice.。。

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

2. Action process: use the contraction force of the latissimus dorsi muscle to pull the body upward, and pause for one second when the chin exceeds the horizontal bar, so that the latissimus dorsi muscle is completely contracted. Then gradually relax the latissimus dorsi and allow the body to descend slowly until the response is completely sagging, repeat.

3. Breathing method: inhale when the body pulls up, exhale when drooping, and cannot suffocate for a long time.

Push-up position: 20 push-ups on the University Physical Fitness Test are the criteria for evaluation, so in order to maintain a valid value without using force, it is judged that the swing can be invalidated by crossing the feet backwards to prevent excessive swinging.

Pull-ups focus on two points of the body: arm strength and waist strength. If arm strength is applied, pull-ups are mostly based on brute force, which can be more tiring; If you train your waist, you need a little pickup. It doesn't take much effort to ascend through the inertia of the body.

Here's how to practice pull-ups most effectively:

1. First of all, insist on the pull-up state, grasp the horizontal bar, the distance between the hands is shoulder width, and the right arm and back muscles pull up the body action.

2. Grasp the horizontal bar with the reverse grip, first grasp the horizontal bar with the same shoulder width apart, and don't stretch out your arms. Stick to a 90-degree angle, don't fully extend your arms, and keep your arms moving to a minimum.

3. Smith machine practice, Smith training machine can adjust the training action to a great extent, 6 groups of 10 times for 4 days of practice.

4. Hold the pull-up exercises, stretch out the arms and pull the body up, the hands are shoulder-width apart, 6 sets of 6 times to practice for a week.