Pull-ups mainly test the development level of upper limb muscle strength, which is a suspended strength exercise to overcome its own gravity. It is the most basic way to exercise the back, focusing on the trapezius, latissimus dorsi and biceps brachii around the scapula, which is the most basic way to exercise the back muscles. It is also one of the important reference standards and items to measure men's physique.
To complete the pull-ups, it generally takes the following six steps.
1, straight arm suspension
Vertical suspension mainly stretches muscles, which can stretch the whole body joints by its own weight to maintain the flexibility of the ligaments between joints and play a health care role.
This training action actually uses a lot of fast muscles. The larger muscle groups are the arm muscle group and the back muscle group. In fact, there are exercises for muscles.
Do any exercise in moderation, be sure to warm up, don't strain your muscles, do more stretching, do what you can, and don't do it for too long at a time.
Because of gravity, the movement on the horizontal bar can make the body stretch well and make the body more flexible. Grasp the horizontal bar with both hands, hang your body on the horizontal bar, leave your feet off the ground, and stretch and relax your jaw.
Hold this position for 5 seconds at the beginning; With the deepening of practice, you can persist for at least 30 seconds to 60 seconds, and then proceed to the next training action.
2. crank arm suspension
The suspension (front grip) of the crank arm can be decided according to our own situation (or reverse grip), which can exercise our whole body strength. As shown in the figure, you can use a stool or jump to get yourself to the position shown in the figure, and then chin over the bar. Keep this action, and when we can reach 30 ~ 60 seconds at a time, move on to the next training project.
3. Centrifugal pull-ups
Centrifugal pull-ups are the reverse process of pull-ups. With the help of friends or by jumping to the top, slowly put down, and rely on yourself, slowly lower the body from the top in a controlled way until our arms are completely straight. The descent process should last for 5 ~ 10 seconds. When the round trip can reach 10 times, proceed to the next exercise.
4. Australia pull-ups
Australian pull-ups are often called horizontal pull-ups, which can strengthen our arms, abdominal muscles and even grip strength. It can also help improve our posture, especially by strengthening the muscles of the upper back and middle back, including rhombus, latissimus dorsi and trapezius, to correct the posture of bowing.
At the beginning of practice, if it is difficult to complete, you can bend your knees to reduce the difficulty of movement. When you can continuously do more than 10 Australian pull-ups, proceed to the next action exercise.
5. Auxiliary pull-up
Tie a elastic belt above the horizontal bar, and with the help of elastic belt's own elasticity, put our knees through elastic belt to reduce the resistance caused by gravity, so that we can keep the correct posture and do a pull-up.
You can also use jumping. With the improvement of training level, the jumping range will become smaller and smaller. You can also use pull-ups to assist in the gym.
6. Standard pull-ups
Through a period of hard practice, we will accumulate ourselves to a level where we can complete a standard pull-up.
Pull-ups can be done without going to the gym and still stimulate the back muscles, but you must maintain the correct posture, with your hands slightly wider than your shoulders and holding the horizontal bar. You can't shake your body, and you can't shake it below your hips. Tighten your back muscles and pull your body up until your chin touches the horizontal bar.
1, forehand holding horizontal bar, hands slightly wider than shoulders, body drooping, keeping tight.
2. Pull your body toward the horizontal bar hard until your upper chest touches the horizontal bar. Pause 1~2 seconds, then slowly return to the starting position.