Push-ups belong to the category of "pushing", and the body weight is supported by four points on average. Among them, lower limbs and waist and abdomen can do work. If the weight is 80 kg, the average power of doing work with both arms is 30 to 50 kg.
Another is that the muscle groups of "pulling" and "pushing" work are different. Even if the muscles of "pulling" and "pushing" overlap, the stress link and starting and ending points will not be the same.
To solve this problem, you must do more pull-ups and improve the strength of "pulling". There is a device in the gym to automatically release your help. If there is no gym, there is only a horizontal bar, and you can support your legs by manpower.
With the excessive recovery function and the gradual improvement of the "pull" force, the two arms grow to a certain "pull" force. After the self can achieve 2-3, you can abandon the external force and do pull-ups. After gradually increasing muscle endurance, it may reach 10~20 or even 30! Little planet, I wish you success!
There are two main reasons why I can't do pull-ups after practicing push-ups for two years Push-ups are not practiced correctly, and there is no special training.
First of all, we need to change our ideas. Hand-held training and equipment training are different. The equipment said where to practice, but we practiced together with our hands. Therefore, we should not push and pull in isolation. Pull-ups should also use chest muscles, push-ups should use back muscles and biceps.
Although many people say that pull-ups are different from push-ups and use different muscles, two years of push-ups are enough for you to raise push-ups to a very high level, and once push-ups are advanced, you can't do without the biceps and latissimus dorsi needed for pull-ups.
Backhand push-ups are more common, and backhand push-ups can exercise biceps brachii very well. Keep moving and waist push-ups. Don't be deceived by its name. As long as you practice Russian stance, you will find that waist push-ups will use upper back muscles.
If these two kinds of push-ups are not enough to train tense muscles, then backhand deep waist push-ups will be a good exercise for biceps brachii.
Secondly, pull-ups will not be related to special training. Although push-ups can also exercise tense muscles, it is limited. The unarmed action is a coordinated action, which can't be done with two heads or latissimus dorsi. The difference lies in the different proportion of efforts.
Therefore, if you want to complete the pull-ups, you still need to practice the pull-ups. If you can't do it at the beginning, you can do elastic belt assist or horizontal pull-ups. Pull-ups can be accomplished by gradually improving back strength and head strength.
Usually push-ups mainly practice upper limb strength and pectoralis major muscles, while pull-ups require not only arm strength, but also latissimus dorsi strength. Your muscles are different, so even if you can do push-ups, it doesn't mean you can do pull-ups. Pull-ups have a lot to do with your own weight!
If you want to do pull-ups, you can't do them yet. You can strengthen your back muscles first!
1. If you haven't practiced back muscles before, it is recommended to do TWYI activation before practicing!
2. Various rowing actions, such as T-shaped barbell rowing, sitting rowing, one-arm dumbbell rowing, barbell rowing, etc. When you haven't fully mastered the essentials of rowing at first, it is suggested that you can row in a sitting position with equipment first, because the trajectory is relatively fixed and the action mode is easier to master. After you have mastered it completely, you can do some boating on the gantry, then one-arm dumbbell boating, barbell boating and T barbell boating.
3, high and low (narrow distance, wide distance can be seen as two movements to do), pay attention to the straight back, hands can choose to hold half, can also hold all, but try not to exert force on the arm, feel the latissimus dorsi driving, elbow down! During the whole process, cooperate with breathing!
4. Use the pull-up booster to do pull-ups, and the force is the same as pull-ups! The weight can be adjusted by yourself, and you can do pull-ups with your own weight when you practice slowly. Of course, if you are overweight, it is recommended to lose fat first!
Ting Tsai, born in the 1990s, likes to keep fit and strike while the iron is hot. The above is my personal opinion, hoping to help you.
First of all, it should be clear that the muscle parts of standard push-ups and standard pull-ups are different. In other words, the muscle parts needed to complete them are different.
The muscles needed to do push-ups
Standard push-ups mainly require contraction of pectoralis major, deltoid toe and triceps brachii.
So, if you have been doing standard push-ups, although it has been two years, the muscles you exercise are mainly these three muscle parts. And after a long time, if the difficulty is not increased, the back body will adapt to this intensity, even if it is practiced frequently, it can only be regarded as muscle endurance exercise.
Do the muscles needed for pull-ups
The main muscles needed to complete standard pull-ups are forearm muscles, biceps brachii and back muscles. It can be seen that the muscles needed to do push-ups and pull-ups are completely different. Naturally, no matter how you practice push-ups, it is difficult to do pull-ups.
Carry out special training for the muscles needed for pull-ups
If we exercise in the gym, we can do resistance training to increase the muscle strength needed for pull-ups, such as sitting (latissimus dorsi, middle and lower trapezius, biceps brachii), bending bar barbell (biceps brachii), sitting dumbbell bend (biceps brachii) and so on.
By increasing the variant training of push-ups, the muscles needed for pull-ups are exercised.
If you don't plan to go to the gym for training, you can do some push-ups at home or outdoors to exercise the muscles used for pull-ups.
Such as large-scale push-ups (biceps brachii, middle bundle of deltoid muscle and outer edge of pectoralis major) and waist push-ups (forearm muscle, back bundle of deltoid muscle and back muscle). These two kinds of push-ups, the former is to increase the distance between the hands to change the muscle parts of the force; The latter is to do push-ups with both hands on the waist, which requires higher strength because of the inconvenience of exertion.
Reduce the difficulty of doing pull-ups by reducing fat and weight.
Pull-ups are accomplished by overcoming the resistance caused by weight and pulling the body up. Therefore, it is a feasible direction to reduce the difficulty of doing pull-ups by reducing fat and weight.
So you can do more aerobic exercise, such as long-distance running, skipping and swimming, to lose weight.
summary
To complete pull-ups, we should train according to the muscles needed for pull-ups in the case of insufficient strength. At the same time, we should also actively reduce fat and weight, and reduce the difficulty of doing pull-ups
Share my experience. I have been exercising intermittently, and the main movements are push-ups and pull-ups. Because these two movements can be practiced without going to the gym, it is convenient and the comprehensive effect is better. I mainly practiced push-ups in the early stage, and only practiced pull-ups in my later years. Now you can do more than one hundred push-ups at a time. However, normal exercise is a standard slow face to the ground, 35 groups, and 5 groups of short breaks in a row. Try to practice three or four times a week. Meanwhile, I can pull-ups now. The first group has 27 forehands. 20 in the second group and 20 in the third group. Height 1.7m, weight 70kg+. You can't do pull-ups, which only shows that you practice push-ups too little and have insufficient strength. Because these two movements are the core strength of upper limbs, many places are muscle groups used by * * *. The difference is that the strength of push-ups is about 65% of body weight, while pull-ups are 100% of body weight. Your core strength is not enough to support pull-ups! Personal suggestion: You can do oblique push-ups, that is, push-ups with high feet and low hands.
People's inertial thinking will cause many cognitive obstacles. For example, when I say that I work in the fitness industry, most people's first reaction is "Are you a fitness instructor?" . Why do I have to be a fitness instructor? Doesn't the fitness industry need human resource manager, accountant, program development and administrative management?
The same is true for fitness. Many people think that people who achieve fitness should be able to do any exercise with great strength and good endurance (this view is basically true compared with people who don't exercise). Specific to strength, someone will ask such a question: isn't it great to practice push-ups for two years? How can you not say pull-ups more broadly? Some people may think that people who have practiced push-ups for two years should also be outstanding in running 10 km. Wrong, it's not like this. Just use push-ups and pull-ups to explain it!
Push-ups mainly develop pectoralis major, deltoid toe and triceps brachii. By practicing push-ups, you can improve the muscle strength of upper limbs, chest and abdomen. The muscle groups involved in push-up exercises are often used in daily life movements and exertion. Therefore, when doing push-ups, although it is difficult for beginners to find the feeling of chest exertion at first, most of them still rely mainly on the muscles of arms and shoulders. When the abdominal strength is weak, the waist will collapse, but more or less, they can also complete a few less decent push-ups.
Take forehand pull-ups as an example, the main muscles developing upward are latissimus dorsi, teres major, rhomboid, lower trapezius, biceps brachii and brachioradialis. So, many friends who don't exercise are dizzy because they haven't heard of these muscles. In fact, the back muscle is a muscle that we seldom exercise and use in our daily life, so it is relatively weak.
Here's a little conclusion. The muscles involved in push-ups are relatively used in daily life and have greater strength, while the back muscles involved in pull-ups are relatively weak in daily life.
Look at the resistance of push-ups. When push-ups, the supporting points of the body are two palms and two toes, which share the weight of the body. Therefore, when supporting your body, generally speaking, as long as your strength muscles can overcome the weight of your upper body, you can complete push-ups again and again until you are exhausted. Why do non-standard push-ups (such as lifting your hips and turning your back) make you do push-ups more often, because this posture reduces the resistance you need to overcome.
So how much resistance do you have to overcome when you pull it up? Sorry, you can't steal at all. You have to overcome your whole body weight to pull yourself up by mainly latissimus dorsi muscles. Moreover, most people's back muscles are very weak. If you are heavy, it will be difficult to do pull-ups, even just hanging on the bar.
1, the muscles involved in pull-ups are strong enough. So only doing push-ups is of little use to people who want to do pull-ups, because the strength muscles are basically distributed in two different areas. And resistance are not on the same level. Push-ups generally only need to overcome the weight of the upper body (in fact, they can be opportunistic through non-standard posture and intermediate rest), while pull-ups have no chance to be lazy or opportunistic. You must overcome the weight of the whole body to achieve pull-ups.
2, the size of the weight. This is easy to understand, the same developed back-related muscles, but two people have different weights, and the number of times they can complete is definitely different. Therefore, although many muscular men have developed muscle groups such as latissimus dorsi, many pull-ups may not be completed. But in general, as long as we pay attention to strengthening the training of pull-ups such as latissimus dorsi, even if we gain weight in the process of muscle gain, the quality and times of pull-ups can still be improved.
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* * Since the questioner is doing routine push-ups training, we will propose three factors that may limit your unlocking of pull-ups and finally propose solutions.
1. The main muscle groups of push-ups and pull-ups are different: push-ups mainly use muscles related to' push', such as chest muscle, triceps brachii and deltoid muscle; Pull-ups mainly use muscles related to pulling, such as back muscles (wide back, big circle, diamond shape, etc. ) and biceps brachii. Although we need to keep our back muscles taut when pushing, and our chest muscles need to contract (taut) at the same length when pulling, there are obvious differences in the main power between the two muscles, so push-up training can not directly increase your pull-ups.
2. Push-ups and pull-ups do not belong to the same difficult self-weight movement: Old Sean also' misunderstood' this when he first came into contact with fitness. After all, when we talk about push-ups, we think of relative pull-ups, but in fact, push-ups belong to horizontal push-ups and pull-ups belong to vertical pull-ups, which are not the same. In other words, the same level as push-ups is horizontal pull-ups, such as horizontal pull-ups; Pull-ups are the opposite of handstands. From this point of view, if the questioning partner really wants to use the action type of' push' to refer to the level of' pull', he should also use handstand for comparison.
3. The' completion degree' of the questioner's push-up training: To put it bluntly, this is' everyone says they are working out, but some people are seriously training, and some people are sitting on the bench to brush their circle of friends'. It is true that push-ups and pull-ups have different muscle groups and different difficulty coefficients, but there is not much difference in sports ability, so at this time we might as well check the' completion degree of our ongoing training', such as whether we are lazy.
1. Reduce the difficulty and complete the pull-ups: As the ancients said, if you want to jump high, you have to jump often. Similarly, in order to lift the ban on pull-ups, at least a certain share of pull-ups should be guaranteed. What if I can't do it myself? Don't panic, make it easier. For example, using resistance belt to assist, centrifugal contraction pull-ups, and even using advanced pull-down machine to simulate pull-ups will help us unlock pull-ups.
2. Add' pull': In addition to being familiar with pull-ups, we also need to increase absolute strength and put it on pull-ups, which is' absolute pull'. Methods include the above-mentioned' high-position pull-down', barbell/dumbbell rowing, horizontal pull-ups and so on.
3. weight: you are not mistaken, it is weight. Pull-ups are also a project against self-esteem. The heavier the weight, the more difficult it is for us to fight. Although excessive weight loss will reduce our strength, proper adjustment is really a very useful method. As for the' sweet zone', you need to train and adjust according to your actual situation!
This is an interesting question. ...
I'm afraid you can't do pull-ups all your life, my friend. ...
This truth is equivalent to: Can you grasp things with the back of your hand?
I can't.
Because grasping things is something that can only be done with the palm of your hand.
So the same meaning:
Pull-ups belong to the back muscles.
Push-up training is to train the muscles on the front side of the body.
So your training method and training goal are opposite.
Let's see where push-ups can be trained first:
This picture shows almost all muscle groups that push-ups can affect.
They are all over the body, but they all have one thing in common: they are all on the front side of the body.
So let's look at the muscles needed for pull-ups:
Do you see it? Almost all the muscles in the back of the body
In particular, latissimus dorsi accounts for more than 70% of the muscles needed for pull-ups.
Therefore, if you want to practice pull-ups, you still need to change your training ideas, such as:
This high pull-down action can be said to be the closest to pull-up training.
Its advantage is that the weight can be adjusted at will, and there will be no impossible situation.
When you get used to it more and more.
Can challenge pull-ups.
I hope it helps you.
Push-ups are not omnipotent!
Exercise will improve the strength of body muscles, but the training movements should be improved in a targeted manner. You don't have to practice one movement, other movements can also be improved. It depends on which muscle groups the training action is aimed at.
If squat training can't promote push-ups, I believe most people can understand that one is upper limbs and the other is lower limbs.
But when it comes to pull-ups and push-ups, some people don't understand. It's all the upper body Indeed, these two movements train upper limb muscles, but the difference is that one is tension muscle and the other is thrust muscle.
Push-ups are the training action of thrust muscles, which have the greatest stimulation to the pectoral muscles, deltoid toes and triceps brachii.
Pull-ups are the training actions of tense muscles, which stimulate the flexors and back muscles of the body the most.
The training muscles of these two movements are antagonistic muscles (such as biceps brachii and triceps brachii). Although coordinated efforts have been made in training, targeted training is determined according to action stimulation.
So even after practicing push-ups for two years, the strength of the thrust muscles is already great. However, if there is no targeted training of tension muscles, it is normal that tension muscles are weak and cannot do pull-ups.
Another important reason is that the training of pull-ups is much more difficult than push-ups, because in push-ups training, the weight of muscle group load is only about 65%. In pull-ups, it is 100% of body weight.
We already know the reason, so we can give the solution directly. Only by targeted training and improving the strength of tense muscles can we win the classic pull-ups
There are many movements to train the strength of tense muscles, among which the movements with lower strength than pull-ups are suitable for beginners. What if many friends can't go to the gym because they have no time or money? In outdoor, community and even at home, you can improve the strength of tense muscles through one action. It is horizontal pull-ups, also called self-weight rowing practice.
Find a low bar and lift it waist-high, with the body under the bar and the core straight from head to toe. Then use the back muscles to drive the arm muscles to exert strength, and pay attention to the posture of sinking shoulders and holding out the chest. This is the standard level pull-up training.
Train 3-5 groups at a time, and each group will train 8-20 times. Practice listening, adjust according to your own ability, and pay attention to the combination of work and rest. When the action can be easily completed more than 20 times, the strength of the tense muscle group is enough to cope with the standard pull-ups. This is a natural training method, without other movements, as long as you concentrate, you will succeed.
This question is like: I have read novels for two years, why didn't I do well in the exam?
Push-ups, the most common unarmed exercise.
Its main muscle group is our pectoralis major.
Followed by triceps brachii and deltoid toe.
And pull-ups, the target muscles are our latissimus dorsi and biceps brachii.
One is pushing.
One is the action of pulling
There is such a simple difference.
The muscle groups used are very different.
So I practiced push-ups for two years.
It only means that you may have developed chest muscles.
Doesn't mean your latissimus dorsi is good.
Say, what should I do? Let me give you some advice.
The first suggestion is to know more about the basics of fitness.
If you have some basic knowledge of fitness.
You will know that different movements use different target muscles.
You will also know that if you want to improve your pull-ups.
Then you must practice pull-ups
At least master the basic knowledge of fitness.
The first thing to know is the general muscle groups of the whole body.
You don't need to go into details, but at least you should know the back muscle, chest muscle, gluteus maximus, hamstring muscle, quadriceps femoris, biceps brachii and triceps brachii.
Secondly, know a little about what moves to exercise.
Finally, I know a concept called the principle of particularity.
The principle of specialization is simple.
If you want to improve your running performance, don't practice with a bike.
If you want to jump higher, don't practice bench press.
The second suggestion is to start back muscle training.
Wide sitting posture pull-down
Narrow backhand pull-down
Reverse rowing
Descending exercise