Pull-ups How to practice the most effective pull-ups is extremely important for bodybuilders, because pull-ups can not only help bodybuilders effectively strengthen the muscles of the back as a whole, but also help bodybuilders strengthen the strength of abdominal muscles and arms as a whole. If the bodybuilder can use pull-ups to train his back during training, he can directly get twice the result with half the effort, so the bodybuilder must learn the pull-ups action, which is not only an action to strengthen muscle strength, but also an action to stretch the whole body ligament. Let's see:
1, backhand pull-ups: One of the pull-ups we often do is forehand. Today we are talking about backhand pull-ups, which are more difficult than forehand. At first, it may be difficult, but if you stick to it, you will do more and more. We can alternate forehand and hand training, and the fitness effect will be better.
2. Elastic rope assist: We tie one end of an elastic rope to the horizontal bar and the other end of the rope to the knee. When our bodies are pulled up, the supporting force of the rope will decrease. When we hold the horizontal bar, our arms must be straight, slowly pulled up, and then slowly returned to the position.
3. Centrifugal contraction: We stand directly on the bench, then hold the barbell with both hands and jump up. At this time, your chin needs to touch the horizontal bar, and the speed needs to be slower to let your body slowly drop. The whole process takes about 10 second. When our arms are completely straight, we will do the above actions and repeat them all the time.
4. Help: It is relatively difficult for some people to do this action. You need someone to help you at this time, so let your partner grab your side and give you some help when you go up.
5, external force training: we can also use external force to exercise all muscles more evenly during exercise, so that the body is healthier.
The best training scheme for pull-ups is 1. Find a horizontal bar, jump up and catch it with your forehand, and leave your feet off the ground until you can't support it. This simple exercise can enhance the grip strength of your hands and the strength of your forearms. Do 4 groups at a time, 4 to 6 times in each group, 15 to 20 seconds each time.
2. Find a waist-high horizontal bar, with your feet on the ground, chest out and abdomen in, shoulder blades tightened and upper body pulled up. Do 4 groups at a time, each group 10- 15 strokes.
3. Raise yourself to the position where your chin is on the horizontal bar, and keep this position until you can't support it. Do 4 groups at a time, 4 to 6 times in each group, and hold 10 to 15 seconds each time.
4. The initial action is to bend the hand and hang it, and then the body slowly descends until it returns to the vertical hanging state. Keep the whole descent smooth and use your back muscles to resist gravity. Do 4 groups at a time, 5-8 times in each group.
The correct posture of pull-ups is to put your palms forward, and the distance between your hands should be as wide as your shoulders. When your feet leave the ground, your arms should droop naturally and your chin should not hang on the bar.
When pulling on the floor, the contraction force of latissimus dorsi should pull the body up, pull the body as high as possible, and stand still for one second. Put your chin above the bar. When getting off the bar, let the body gradually relax the latissimus dorsi, so that the body slowly descends, showing a straight arm posture.
Pay attention to keep your body straight, tuck in your abdomen and lift your hips, and don't bend your knees. When doing pull-ups, pay attention to breathing and exhale and inhale evenly. The descent process should be slow, not too big.