Fitness needs the right medicine, sometimes it can't be practiced, but there is no accurate method. There are all kinds of effective training methods, and the rest is to adjust yourself and start from doing every pull-up!
Do more pull-ups
The most effective way to master pull-ups is to do more pull-ups. Lifting the load and pulling the body are two different movements, and the latter requires more complicated interaction and movement modes. Even if you have super lacing, it doesn't mean that your pull-up ability will be strong.
Pulling the body is a sports skill. In order to develop sports skills, you must practice frequently. In sports learning, frequency is superior to training quantity and intensity. If you want to strengthen pull-ups, practice pull-ups as much as possible.
1. If you can only do 1-2 pull-ups, that means practicing as many pull-ups as possible in each training. Complete 10 single pull-ups in each training, and practice several pull-ups in other movements.
2. If you can improve your strength to five standard pull-ups, set a specific number of times (you can practice 30 times) and start practicing every time you finish practicing your back. Never mind how long it will take to achieve the desired effect, just try to shorten the training time.
3. If 5-6 groups can complete 30 pull-ups, you can consider training pull-ups with help. If you can complete three sets of 30 standard pull-ups, then you can start training weight-bearing pull-ups
What if you can't even pull-ups?
Because of lack of strength, I can't finish pull-ups independently, so I need more training to become stronger. Elastic belt can be used to practice pull-ups. Tie the strap to the tie rod and put one foot or knee into the loop at the bottom.
Touch chest pull-ups is a common training action. This exercise is more difficult than the general pull-ups. The farther the center of gravity is from the pole, the harder it is to move. If you can do it right, the stimulation to your back will be more thorough. Don't borrow it, pull yourself up and bend your torso slightly back. While pulling up, pull the rod to the sternum/lower chest area.
This action can enhance your ability to do backhand pull-ups. Even if you can practice backhand pull-ups by yourself, you may not be able to do it, and you may even need elastic belt's help.
Some coaches don't like to use elastic belt, but it is suitable for anyone. They will explain that elastic belt's pull-up curve is different from that of pull-ups. Will also explain, elastic belt directly bring yourself up, pull-ups will not improve.
However, if you continue to strengthen your lacing, elastic belt's assisted pull-ups can help you better master how to pull yourself up. Control the action, pull yourself up with more strength, keep the peak contraction at the highest point for 2 seconds, and then slowly lower your body.
Choose elastic band to assist 5 pull-ups. When 10 can be achieved, 5-7 can be completed with less resistance. Practice repeatedly until 10 times before changing the resistance. Pulling in mid-air is a kind of sports skill, which needs repeated practice.
Reduce the use of pull-up AIDS
The effect of pull-ups is not ideal. On the one hand, most friends don't pull high enough, and their chins are not higher than the poles. On the other hand, because the body posture is fixed, the ability to move in mid-air has not changed.
Practice standing on a high place.
Another way to train pull-ups is to practice from a height. Start with backhand pull-ups and stand on a flat bench. Practice only the first half of the pull-ups, put your body where you can pull it up, and pull it up for 3-5 times.
Then slowly descend to the lowest point, start from the lowest point and do the pull-ups in the second half, from full extension to as high as possible, and then lower your body. The range of motion is the maximum you can do. Gradually, the action stroke of each stage will increase, and the overall pull-ups will soon be achieved.
Reverse rowing
The action mode of this action is a little different from that of pull-ups, but it can still enhance the body's pull-up ability.
Reduce fat
When you train pull-ups, the greater your weight, the greater the resistance you need to overcome. When practicing pull-ups, you usually need about 80-85% of the pull-ups (maybe more).
One of the most obvious ways to strengthen pull-ups is to reduce fat! Obviously we don't want to lose muscle, so our only choice is to lose fat. The thinner the body, the easier it is to pull up.
Improve the flexibility of shoulders and elbows.
To strengthen pull-ups, it is necessary to have enough flexibility in the shoulder joint, otherwise it is necessary to overcome not only the weight of the body, but also the reaction force of some muscles.
Keep training pull-ups, and you will find your weak points, focus on them and improve them. Every time you concentrate on correcting a weakness, you will obviously change your figure and increase your strength. If the pull-ups are not strong, then you have a weakness, and now this opportunity is left to improve this weakness.