Introduction: Pull-ups are a kind of fitness exercise. Most people know that there are horizontal bars everywhere in nearby parks or schools. This action seems simple, but it is actually very difficult for beginners. In my spare time, I suggest that we can also try this activity. Let's care about it together.

I. Pull-ups 1 Introduction. Introduction to pull-ups Pull-ups are suspended strength exercises that overcome their own weight with their own strength. They need a certain grip strength, upper limb arm strength and shoulder strength. This power must be able to overcome its own weight before it can be completed at one time.

2. Pull-ups are an endurance event, which plays an important role in developing upper limb hanging strength, shoulder strength and grip strength. It is the number of times completed according to the action specification, and many achievements are good. So it is a strength endurance project.

3, the main training muscle group pull-ups are mainly to exercise the muscles near our latissimus dorsi and scapula, which has a good effect on relieving cervical pressure. Constant practice will make your back strong enough to practice the shape of an inverted triangle.

Note: Make the whole back look straighter and firmer.

Extended reading: the basic concept of sports to avoid wrong training

Extended reading: Warm up before exercise to protect yourself from injury.

Pull-ups are movements that overcome their own weight by their own strength. Second, the benefits of pull-ups training 1, exercise arm strength stretching pull-ups will also fully stretch our bodies and relieve physical fatigue. Pull-ups also have a good effect on the growth of arm strength. In a word, pull-ups are one of the classic fitness exercises that must be practiced.

2, a little rest adjustment If the arm feels weak, you can pause for a few more seconds to rest, and then start practicing. Doing so can make blood flow to every corner of the body and mobilize the blood vessels and capillaries of the whole body to work fully.

Note: Long-term persistence will greatly reduce the occurrence of thrombosis, and such a simple action will greatly alleviate our physical fatigue.

3, the difference between hands, the wider the hand, the more concentrated the exercise is on the back muscles; On the contrary, the narrower the hand, the more important the sport is.

Precautions: Pay attention to the movements. It is important to do it right and pay attention.

4, all muscle groups tighten to keep all muscle groups in the back completely tightened. It seems that the whole body's blood is rushing to this part, so that we can really get the breadth and depth needed to practice latissimus dorsi, thus effectively developing latissimus dorsi.

Extended reading: core muscle training. What did the experts say?

Extended reading: athletic ability, taboo attention.

Third, the attention of the pull-up posture 1, the starting posture is to hold the horizontal bar with both hands (palm forward), the feet are off the ground, and the arms naturally droop and straighten.

2. Action process method Pull up the body with the contraction force of latissimus dorsi until the horizontal bar touches or approaches the chest, and rest for one second, then gradually relax the latissimus dorsi and let the body slowly descend until it is completely drooping, and so on.

Note: Exhale when pulling up, and inhale when drooping.

3. Pull-ups Pay attention to the idea of taking latissimus dorsi as the center of gravity when pull-ups, pull your body as high as possible, don't let your body swing when pull-ups, and your feet can't land when drooping.

Note: when training to a certain extent, you can hang a barbell piece on your waist to increase it, and the effect is better.

Elbows and shoulders are the only parts to keep the body straight and stable. Elbows and shoulders should be the only moving parts of the whole body. Few people can do a lot of pull-ups.

5. The number of groups suggests that you do almost the same when you do the first group, whether it is three or four groups, and then do two groups, each of which is the best. Try to do one or two or one or two groups next time.

6. Novices don't have to worry. 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 first, or do other back exercises such as heavy hammer pull-down until your back is strong enough.

7. Advanced people can carry loads. When the number of pull-ups in each group exceeds 12, weight-bearing exercises 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.