What mistakes can make training wasted when doing pull ups?

Do pull-ups to the upper and lower chin over the bar, not only halfway through the body, otherwise the muscles will not be fully extended. The body should descend slowly, not too fast, otherwise it will reduce the effectiveness of the training.

The first mistake is that the strength is not in place, and you have not mastered the most basic skills, then your whole exercise will be in vain, and the effect will not be achieved, the second point is that the arm is not explosive, and the sense of strength is not strong enough, so no matter how much you practice, it will be in vain.

Be sure to learn to hang with straight arms first, then hold the horizontal bar with both hands shoulder-width apart, legs together, and then use the strength of your hands to pull upwards.

To choose the right position to hold the barbell, the body is relaxed, the feet must be together, so that there will be a feeling of falling, and then to do the training of pulling muscle groups, at the beginning of the old and must choose the low bar, to stand tall and shoulders.

I think that if beginners want to train pull-ups, they must first exercise the muscle strength of their arms, and they can do some movements appropriately to improve the strength of their arms, and slowly and gradually let them successfully carry out pull-ups.

What are the common mistakes that beginners make when doing pull-ups are as follows:

1.Shrugged, neck retracted. When doing pull-ups, some people's posture looks very obscene, and the whole person's neck is retracted into the shoulder, which is called shrugging. In the shrugging state, it is difficult for your back muscles to exert force, so the arms compensate more.

The arms are small muscle groups, and the endurance and strength are relatively weak, so from the effect point of view, it is difficult to improve the number and difficulty of pull-ups, such as shrugging the shoulders, it is basically difficult to pull up the double standing arms.

Secondly, there is a danger that if you shrug your shoulders and practice pull-ups, it is easy to cause soreness in the neck muscles, and many people have neck pain the next day after exercising, which is caused by shrugging.

2.Rounded shoulders, hunched posture pull-pulls. If you take off your top and do a pull-up, you will find that many people have a round back when the pull-up reaches the top. In this state, you have two incorrect postures, one with round shoulders and the other with a hunched back.

It's still the same, the pull-up posture with round shoulders and hunched back, the arm compensation is too much, and the back force is not obvious. What's more, this posture is easy to hurt the rotator cuff, if you have a little pain in the anterior groove of the shoulder, it means that the rotator cuff is injured.

Here's how to avoid buckling your elbows:

Narrow pull-ups (hands narrower than shoulder-width apart) are pull-ups where your elbows can be placed in front of your body.

But with wide pull-ups, your elbows should be at your sides, not in the middle.

Players who don't know how to exert force on the back can practice pull-ups in the early stage and try to do a backhand, in fact, there is not much difference between the two early effects, but the backhand posture is obviously safer.

At the beginning, do 2 sets of 12 sets, rest for about 50 seconds between sets, and do 12 sets. To put it simply, it is to do 12 sets in 12 minutes, for a total of 24.

After you can easily complete it, change it to 3 per set, rest for about 45 seconds between sets, and do 8 sets. Complete 8 sets in 8 minutes, for a total of 24.

The next step is to do 6 sets of 4 in each set, with a break of about 40 seconds between sets. 6 sets were completed in 6 minutes, and the total was still 24.

Then there are 6 in each set, rest for about 30 seconds between sets, and do 4 sets. Complete 4 sets in 4 minutes, for a total of 24. By the time this workout can be done easily, you should have no problem doing 10 in one sitting.

If you want to continue to increase, then increase it to 8 per set, rest for about 20 seconds between sets, and do three sets in 3 minutes.

The specific training plan can be practiced every other day. If you want to grow faster, you can try to practice every Monday, Wednesday and Friday, once in the morning, once in the afternoon, and rest on Tuesdays, Thursdays and Saturdays - this schedule is contrary to the normal training principle, but I use it very well myself, you can try it.

Insist on training every day, and do the second group and the third group ...... after taking a break and recovering