But in this case, it is useless to complain and regret. Only by grasping the little time left and practicing hard is king. So I asked my experienced friends, searched the Internet for information and improved myself. Finally, the introvert who pulled 10 in just a few days barely passed the physical fitness test. Therefore, I want to share some of my experiences with my classmates, hoping that no one will talk about such a wrong project again.
By the way, what is discussed here is the skill of improving 3-5 pull-ups in a short time. In other words, assuming that you have a certain strength, if you can only pull one or two, or you can't pull it at all, then this article is probably not applicable to you; To say the least, skill is cleverness after all, not great wisdom. Use it when necessary. If you have enough time to prepare, then finding a fitness instructor or making a long-term strength training plan is the best choice. ? The following are my promotion skills, which I hope will help you.
Methods/steps
First of all, about the power point.
In fact, regarding the force point, in fact, to put it bluntly, it is necessary to know which parts are exerting force and which parts are relaxing. Man's strength is limited. Only by reasonable distribution and using the limited power on the cutting edge can the maximum energy be exerted. If the parts that should not be forced are too tense, it will lead to the above-mentioned body stiffness or shaking. Maybe you could have pulled 65,438+00, but you could only pull 7,8 because your strength was consumed for no reason. ...
Let's take a look at this standard action of Brother A Bing, which is a valuable picture found on the Internet. Because this brother A Bing has a good posture, he doesn't waste any effort: when you see the marks in the picture, you will know that the upper arm, chest and back are the main force points for pull-ups, but below the hips, you must keep relaxed and let it droop naturally, so as to effectively avoid shaking. As long as the legs are hard, the body will shake, which requires extra energy and physical strength to control. It is not cost-effective, so it is king to let the feet droop naturally like Brother A Bing!
The above picture shows that the forearm and palm only play a fixing role. As long as people don't fall off when you pull up, there's no need to push too hard. Some people cling to the pole, which is actually a waste of energy. The strength of the forearm and palm should be used flexibly, so that the forearm and palm can be easily pulled up and it takes a little effort to get up. Then hold on a little bit to prevent the pole from falling suddenly. In short, relax and don't spend too much effort!
Chest is the focus of your efforts. Some people feel that their arms are too small to get up. In fact, the greatest strength comes from your chest, so you should be good at using the strength of your chest instead of struggling with your arms alone.
The action of the macho man above is the key: the back and hip joint must be hard!
First, the back is the main training part of pull-ups, so it is unreasonable not to exert force in pull-ups. In fact, the back and chest are evenly exerted. Just like the macho man in the picture above, you will naturally use the strength of your back and chest. When doing pull-ups, you must remember to hold your chest out. That's the point.
Second, the hip joint should be sent up with the chest lifting action. How to send the hip joint is a bit puzzling. In fact, in principle, it is the same as sex. Push your waist up hard, which will double the strength of your upper back to help you. However, it should be noted that the timing must be well grasped, and the buttocks should be sent at the same time as the chest is lifted. The whole action is done in one go.
Third, because the criterion for judging is that the jaw is over the bar, some people will suggest holding your head up and raising the height of the jaw, so you can calculate the score without pulling it too high. But I don't agree with this view, because the height of jaw lifting is limited. At this distance, you can't save much strength, but raising your head will make your neck highly nervous, which will waste a lot of strength and deform your movements ... It's really not worth the candle. So, relax your neck and look forward, so you don't have to haggle over the height of your chin.
The above picture can also explain the problem very well. When doing pull-ups, use the strength of your chest and back to ask your body to turn into an anti-bow, hold your chest and lean back, so that your body has a certain angle instead of going straight up and down, which will save a lot of effort than the standard textbook movements.
In short, the upper arm, chest and back are the three major sources of pull-ups. With the strength of the chest and back, the burden on the hands is light, and vice versa. Leave the training of arm strength to those macho men, what we want is to reach the standard in a short time!
Second, about rhythm.
Then let's talk about rhythm. The essence of power point is the distribution of absolute power, and the essence of rhythm is the distribution of physical strength. Because the distribution of physical strength will restrict the exertion of this absolute power, the importance of rhythm is beyond doubt.
Some people will suggest: pull hard as soon as you get on the pole, and never relax in one breath. But in fact, this is very risky and not suitable for most people, because the use of explosive power means gambling. What if the last one or two are angry? Besides, the front is too hard and there is no stock left at the back. In case the referee says you didn't meet the standard before, you still have to make up a few. Isn't that waiting for death?
Therefore, it is safer to slow down a little, and the pull-ups with fixed rhythm are both labor-saving and safe.
When you first get on the pole, you have enough strength, but don't pull it up blindly and quickly. If you feel tired in the back, don't slow down easily, or keep the previous speed, step by step, step by step.
Just like explosive pull-ups, it is not advisable to hang on the pole for too long without pulling. Hanging for too long will make the biceps and deltoid muscles too tired, but when I want to pull, I find that I can't pull it up. Some people will say: I'll take a break and catch my breath first. This is no problem, but it must not be too long. Generally speaking, you should take a deep breath and then pull it up. Hanging for too long is uncomfortable, so there will be no spare capacity.
One more thing, before you get on the shot, you should lighten your mental burden, don't always worry about making 10, and scare yourself. Under the pole, I hinted to myself: I will come one by one, and I will count as one. Peace of mind, easy to exert strength. At the last two or three o'clock, don't worry, it will be over soon. Tell myself that my goal this time is 12. If 10 is not enough, I will not struggle for 10. In short, it is very important to loosen the front and tighten the back.
Third, about daily exercise.
If you only have about a week's preparation time, then arrange it backwards, that is, take the day of the exam as the standard, take more rest the day before, then arrange training the day before ... and so on, and take a day off. The amount of training every day should not be too large, because muscles have their own growth rules. If you practice, you are destroying it, and then you can supplement enough nutrition to make it grow stronger, destroy it and grow again. So give your body enough time to recover! It is enough to practice once every morning and evening. Divide into 5 groups at a time, and rest for 5-8 minutes between groups. During this time, you can play basketball, jog and relax your nervous muscles. When you feel that muscle soreness develops into pain, stop immediately, relax and wait for the next day to practice.
Fourth, about diet, it is also simple. One or two glasses of hot milk a day and three eggs are enough. Don't overeat, drink water half an hour before exercise, take a hot bath after exercise, massage and relax or soak in hot springs if possible.
Verb (abbreviation of verb) about auxiliary exercises
The picture below is a good auxiliary exercise. When doing pull-ups, when you can't get to the last few groups, let your family or friends hold your ankles to help you reach 10, which will not only make your muscles get the most efficient exercise, but also enhance your confidence. It should be noted that the helper just holds it and never pushes it for you.
Tips:
If you already have about five foundations, it is not a problem to improve to 10 in a short time, because pull-up skills are more important than strength. First of all, we should have confidence in ourselves, and secondly, we should be willing to practice in a down-to-earth manner. Of course, the important thing is to find the trick and get twice the result with half the effort! It is best to keep practicing at home, and you can buy a special pull-up device. For the selection of equipment, please refer to resources.
Finally, I hope all the students who need to pass the physical fitness test can pass the pull-ups smoothly.