Why do other people's backs have such prominent details? Our training methods are basically the same. Oh, yeah, almost. Someone else can do a pull-up. Can you do it now? Even if you can, can you complete the group? Yes, in this episode we're going to talk about pull-ups, which are really important for our backs!
Pull-ups are very popular moves that train a strong and lined upper body. It's something everyone should try to do
Main muscle back
Second, work the biceps
Optional pull-down bar, ring, weight-bearing vest, weight-bearing ankle, squat rack
How to do pull-ups
Hold the horizontal bar with a straight grip, starting from a stationary suspension (arms fully extended, shoulder-width apart).
Pull up by bending your arm, then the monkey bar across your chin.
Pause at the top of the action and descend under muscular control.
Go back to the starting position and repeat.
Pull up tips and attention:
Always be slow and controlled.
Make sure your body is tight and straight throughout the exercise.
Minimize rocking or rocking movements and complete standard pull-ups.
Pull-ups can be performed on static horizontal bars or gymnastic rings. Use gym rings for pull-ups, which allow joints to track naturally due to the free rotation of the rings. Many people think rings are a better pull-up device.
Many people think that a good mental cue to do pull-ups is to imagine pulling the horizontal bar to your chest, not your body to the horizontal bar.
Do not start the next movement until you have fully extended your arms. Any other action just deludes you. The full range of movements can be difficult but incredibly powerful.
The most popular part of the pull-up is that it is a functional exercise that stimulates multiple muscles in the upper body through a quick, controlled movement. The ability to lift yourself with your arms is a standard form of self-weight training, and sadly, in general, very few people do it.
Pull-ups show superior power-to-weight ratios. No other surface bears the burden of self-weight, only horizontal bars, and coordinated upper body muscles thus pulling up the body.
This is a very rewarding exercise that builds incredible strength, muscle tone, and a body that can climb and pull up easily.
For those who are not interested in physical performance and are more concerned with appearance, regular pull-ups create a sporty body, keeping weight at a lower level, with a small waist and wide shoulders. Increased waist-shoulder ratio, a key factor in body attractiveness.
Progressive pull-up exercises
Failure to complete a pull-up is not uncommon. If you're not strong enough, here are four progressive pull-ups to help you build strength
Crank arm suspension
The centrifugal pull
The first progressive pull-up is to get you used to hanging on the horizontal bar.
Simply grab the horizontal bar and hang your arms wide. This increases grip strength and core tension.
Once you are able to hold the exercise for more than 10 seconds, start the arm suspension and continue with progressive pull-ups.
The boom suspension is a static bar suspension that simply puts your chin over the bar, as in the top of a pull-up.
Once you have been able to maintain the arm suspension position for more than 10 seconds, you can begin to pull up and down.
Centrifugal pull-up basically involves only the descending phase (centrifugal part) of the pull-up action. This is the easiest part of the pull-up.
One of the last moves before you can do a pull-up is to row your body, which includes a horizontal bar at waist height that puts your feet on the ground during training to reduce your weight.
If you don't have a horizontal bar of the right height, a fitness ring is a good choice.
In addition to the progressive moves described above, if the pull-up is still not complete, you may find the following assisted pull-ups useful.
Power pull-ups are a method of training by using weight loss to make the movements easier to achieve but still challenging.
As you increase your strength, you can reduce the amount of assistance until you are able to complete the action on your own.
We've listed two ways to power pull-ups
Leg push pull-up
Start with leg-assisted pull-ups – use a bench to support both legs under the pull-up horizontal bar. Use your legs as little as possible during training.
With increased strength, you can do one-leg power pull-ups — the same technique as before, but with one leg supported on the bench and the other dangling.
Pull ups with power
Pull-up assist with resistance bands is a cheap and effective technique for improving pull-up strength.
Resistance comes in all sizes and thicknesses and helps support your weight, making movement possible. Simply wrap the resistance band around the horizontal bar or gymnastic circle (pull the resistance band back over the fixed point) and place the wrist in the loop.
As you get stronger, you can use lighter resistance to reduce support. Also, note that you can control the boost provided by the drag strip by changing the length. The shorter the band, the bigger the boost. You can control the length of the drag belt by winding it around the horizontal bar a few more times.
More advanced pull-ups
If you have mastered pull-ups and are looking for some advanced techniques, you can try the following methods to maintain progress and train for a stronger strength-to-weight ratio.
Pull up with weight
Increasing your pull-up weight is an obvious way to increase your intensity.
Consider increasing your pull-up weight only after you have completed at least three sets of 10 deadweight moves. Even so, start small and gradually increase the weight as the force increases.
There are several different ways to increase pull-up weight:
Weight-bearing vests provide a simple and varied way to distribute weight evenly throughout your body.
A weight belt allows you to hang various barbells below your waist.
Hold a dumbbell or exercise ball between your feet to add weight, but as weight increases, it can be difficult to control.
Q: when can I start doing pull-ups?
A: regular pull-ups should be able to do the standard three sets of 10 or more.
Q: how do I increase the number of pull-ups?
A: pull-ups – increase the number and frequency. Also, try three slow (3-5 seconds) centrifugal pull-ups to increase the maximum number.
Pull-ups are very difficult for beginners, so you should take it seriously and do the high pull-ups. When you can pull the pull-ups to a weight similar to your own, try the pull-ups slowly. It may be difficult at first, you can use assistive tools and devices, and then slowly get away from them. When you can actually do the pull-up on your own, your back won't be a problem!
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