First, how to practice pull-ups is the most effective. First of all, we must master the essentials.
1. First practice grasping the horizontal bar and hanging it with straight arms until it can't hold up. This can increase the strength of the arm and the grip strength of the hand.
2 The low bar inclines upward to the pull-ups, with the feet touching the ground, chest and abdomen, shoulder blades tightened and lifted upward, and advanced practice of changing bars after proficiency.
3. Pull-ups are lifted up to the position where the chin is on the horizontal bar, and the arms are suspended to keep this position until they can't move. The time is 10- 15 seconds.
4. Descending movement, hanging from the flexion arm and then slowly downward, the whole lower part of the hip is steadily downward, and then pulled up again with the strength of the back muscles.
5. Keep practicing once or more every day. Don't rush to measure at first. Practice repeatedly. Slow down and too fast will have no effect.
Then pay attention to the stressed part, which can be simpler at first.
① When pull-ups, the upper arm, chest and back are the main force points. Keep your hips relaxed when you get down, and let your hips droop naturally, which can effectively avoid shaking. When you do this, keep your chest straight and don't shrug. The strength of the back and chest is even, and the back is the main training part of pull-ups.
② At the beginning of practice, you can do backhand pull-ups first. Forehand grip is more difficult than backhand grip. How many backhands can you make before changing the forehand grip?
③ At the beginning of practice, you can use the narrow grip pull-ups and try the wide grip after correcting your hands. You can learn from the initial training or do swing pull-ups.
④ Without muscle support, it is difficult to pull. If you are overweight, you must do fat-reducing aerobic exercise, such as running to eliminate cellulite.
⑤ Use dumbbells to practice arm strength and insist on doing push-ups every day.
Second, how to practice pull-ups is the best. First of all, we must determine how to do the correct standard pull-ups and their main muscle exercises.
Pull-ups mainly exercise back muscles, while the muscles that help exercise are forearm, biceps brachii, shoulder muscles and core muscles.
Standard operation:
1. Hands are slightly wider than shoulders. Pay attention to the back muscles in the front grip and the biceps brachii in the back grip.
2. Hold your head up and chest out, and contract your shoulder blades. This is very important. Contraction of the scapula can better drive the back muscles.
3, first start the back muscles, pull the body up, chin over the horizontal bar.
4, quickly up and down, down to the end, the elbow joint should not be completely straight.
Second, arrange a training plan, including the number of pull-up training groups, the number of people in each group, the rest time between groups, the training frequency and so on. It depends on the individual's athletic ability.
If your goal is to increase the number of pull-ups in a short time, the recommended method is to train in different periods every day, such as pulling a set of limits every 2-3 hours. This high-frequency training will make your muscles and nerves adapt to pull-ups faster. At the same time, because of the long rest time between groups, there will be no muscle pain the next day, and you can train every day to achieve a rapid increase in the number of pull-ups in a short time.
If your goal is to increase your back muscles, then the recommended method is to do a lot of pull-ups in a single training session, stimulate your back muscles with high intensity, and it is better to feel sore the next day to achieve the effect of increasing muscles. Then do the next training after the muscles have fully recovered.
If the capacity is limited, you can only pull two, even 1. You can use elastic belt's assistance to better complete your fitness plan. Step by step, don't stop exercising for a long time, or train hard from the beginning and gradually increase the training intensity. Pay attention to arranging rest and diet, know that muscles grow during rest, and arrange training plans for different muscle groups in the whole body reasonably. Pay more attention to the intake of protein in the diet. Promote muscle synthesis.
Third, will pull-ups widen your shoulders?
? Pull-ups will widen your shoulders.
When doing pull-ups in latissimus dorsi, trapezius (such as doing pull-ups behind the neck) and deltoid (such as doing wide pull-ups) will also be trained. On the whole, pull-ups train the back muscles and the shape of the inverted triangle, which "pushes" the shoulders to widen. Shoulder muscle group refers to deltoid muscle in a narrow sense, commonly known as tiger head muscle, including front, middle and back parts. Deltoid muscle can be trained by barbell, dumbbell press and side lift. The broad shoulder muscles also include some chest muscles and back muscles.