Action standards are the foundation of the foundation, and the essentials of pull-ups are as follows-

Standing directly below the horizontal bar, holding the horizontal bar with both hands; The grip is 0/5 times wider than the shoulder, keeping the trunk stable.

Exhale, the back force drives the arm to pull the body to the peak position of the contraction of the back muscles. At this time, the arm is parallel or slightly lower than the shoulder to inhale, and the back muscle force restores the arm to the initial position and repeats the action.

The essence of pull-ups is to pull up your weight by the strength of your back and arms. If you want to do a pull-up of 0 to 1, you can strengthen your training intensity or lose weight.

Enhance arm strength

The arm can be said to play a decisive role in upper body training. The so-called "no arm strength, no practice." Usually, you can strengthen your arm strength by doing arm push-ups, double-headed bending and concentrated bending. Improve the strength of back muscles and biceps brachii. If you are training in a gym, you can strengthen your endurance in the upward direction by means of high-position pull-down (weight gradually increases from light to heavy), auxiliary pull-ups (auxiliary pull-ups equipment), centrifugal pull-ups, elastic belt auxiliary pull-ups, backhand pull-ups, grip pull-ups and wide pull-ups.

lose weight

In addition to lack of strength, it is also possible that you are overweight and can't pull up the pull-ups. You can lose weight, that is, lose fat, and reduce excess fat through scientific training and reasonable diet.