How to do pull-ups at home
You can buy an indoor horizontal bar, of course, there are also ways to practice freely and practice with your own weight.
Main muscles needed for pull-ups: forearm muscle, biceps brachii, deltoid muscle, upper part of pectoral muscle and back muscle of trapezius muscle. Therefore, training for these muscles can promote more pull-ups or replace pull-ups to practice muscles and strength.
The following six movements * * *, shoulder push-ups, bending, downward inclined push-ups, Chinese push-ups, pull-ups, forward and backward rowing. You can practice three times a day and take a day off. 3-8 groups 10- 15 times, rest between groups 1 minute.
Sports muscle groups:
① Elbow joint: biceps brachii, brachialis muscle and brachioradialis muscle.
② Shoulder joint: latissimus dorsi, teres major, pectoralis major and posterior deltoid.
③ Scapula: rhomboid and trapezius muscles.
Stabilize muscle groups:
① Trunk: abdominal muscles and erector spinae.
② Shoulder joint: tendon sheath.
③ Scapula: serratus anterior, rhomboid and trapezius.
④ Forearm: flexor carpi.
Practice movements:
Hold the lever with both hands (you can hold it upside down or something else when testing), with the thumb holding the lever from below the lever face and the other four fingers holding the lever from above.
After holding the lever, swing your body. First, your knees are slightly bent back and your body swings back and forth.
Bend your knees when you swing to the highest point in the rear, and then when your body is about to reach the bottom of the bar in the process of swinging forward, your legs will suddenly stop. At this time, your hands will pull the bar up, so that your elbows are bent and your chin is higher than the bar surface.
When you get off the bar, your arms slowly bend, your body slowly returns to the starting state, and then your knees bend, so you can use your strength to complete the next action.
Precautions:
(1) Avoid strenuous exercise and exercise slowly in a controlled way.
② Avoid shrugging and hunching. Chest out and shoulders down.
③ When the body descends, avoid shaking the body with the shoulder joint as the axis, but keep the joints tense and mobilize the middle and back stabilizing muscles to maintain the stability of the body.
(4) Inhale when pull-ups.
Pull-up technique
Prepare for action:
1) Jump up or hold the horizontal bar with forehand, with hands wider than shoulders. 2) Keep your body stable, bend your knees and put your feet behind your back.
Training actions:
3) Bend your elbow slowly and pull your body upward until your chin exceeds the bar. 4) Slowly straighten your arms, lower your body and return to the starting position. 5) Repeat the above actions until a set of exercises is completed.
Action essentials:
1, keep your body straight and stable; Your elbows and shoulders should be the only parts of your body that can move.
2. Few people can do many pull-ups. I suggest you do your best in the first group, whether it's three or four. Then, do two more groups, and each group does what it can and does what it can. The next time you do pull-ups on the horizontal bar, try to do one or two more in each group, or one or two more until you can do several groups and do six times in each group.
The wider your hands are, the more your exercise will focus on your back muscles. On the contrary, the narrower your hand is, the more important this exercise is to your biceps.
Note: the movements should be standardized and the thoughts should be concentrated. When doing pull-ups, imagine that the upper lateral end of latissimus dorsi is pulled to the waist until the chest touches the bar, and you can't pull up any more. Stop for 3-5 seconds, so that all the muscles in your back are completely tightened, as if the whole body's blood is rushing to this part. Only in this way can we really get the breadth and depth of stimulation needed to practice latissimus dorsi, so as to effectively develop latissimus dorsi.
Of course, it is difficult for beginners and heavy people to complete such difficult pull-ups But don't worry, you can ask someone to help you practice according to the above requirements, or do other back exercises such as heavy hammer pull-down.
When the number of pull-ups exceeds 12 times per group, weight-bearing training can be considered. Generally, you should do 3-8 groups, each group has 8- 12 times, and the rest time between groups is 1-2 minutes. The rest time varies from person to person. You can also do it according to the prescribed number of times. For example, the first group used the peak shrinkage method for 8 times, and did not do much when there was spare capacity. Rest between groups 1 min. The second group also did it eight times as required. Until the last few groups, go all out, even if the external action is not standardized, we must complete the prescribed 8 times. Do it about 50 times in total, so the practice effect is good.
As for the pull-up technique, I believe that all male friends already know and understand it. In fact, if you want to increase the number of pull-ups, you must keep your body straight and stable. It is not recommended to do more at once. It is best to do it in three or four groups, and each group can do it six times. Don't force yourself. Beginners should also ask someone to help them practice, otherwise they will be very fragile.