Question 1: How do beginners practice pull-ups, buddy? This question suits me. Many people can't do pull-ups because the latissimus dorsi, teres major and biceps brachii of the arm are underdeveloped. Now I'll give you a more scientific method. When doing pull-ups, you should do them in descending order, such as 12- 10-8-6, and the first group is 65438+. Let others lift you from your hips, concentrate your willpower on your back and arms, try to achieve 12 with the help of others, and then let others help you when you get to the second group 10, so that you can do it slowly by yourself at 6, and stick to the downward group. This is a good way to improve the pull-ups! I wish you a happy fitness!

Question 2: How to practice pull-ups? I can't do any of them now. Hello, I'm a sports coach.

I'm glad to answer your question. Some of my students have improved from 2 to 13, so it is very important to overcome them with will.

Here are some ways:

(1) All students who can complete more than one pull-up should focus on practicing pull-ups. Practice once according to the maximum amount you have completed, and then practice after a break 1 ~ 2 times. If you can only complete one, you need to do it repeatedly, preferably 6 ~ 10 times.

(2) The flat ladder moves on the flat ladder, and each time the hand moves forward, the hands move alternately. Move the ladder once and practice it 4 ~ 5 times.

(3) The arm-bending-hanging exerciser stands on the stool, holds the bar with his hands bent backwards, and his hands are shoulder-width apart, so that the bar is under his chin, and then leaves the stool with his feet in a static hard hanging posture, but his chin is not allowed to hang on the bar. The longer the suspension time, the better. Practice 2 ~ 4 times.

(4) Inclined pull-ups require the bar surface to be flush with the students * * *, hold the bar with both hands shoulder-width, push the feet forward, so that the arms and trunk are suspended at an oblique angle of 90 degrees, and the companion holds down the feet to do elbow pull-ups so that the chin touches or exceeds the bar, and then stretch the arms backwards again. 30 ~ 45 times as a group, practice 3 ~ 4 groups.

(5) supine boom flexion and extension (position of raising feet) Students do supine hanging posture on the low horizontal bar, and another student holds the ankle or calf to raise the feet of the practitioner to a horizontal position (or put the feet of the practitioner on a slightly higher instrument). Pull 25 ~ 40 times as a group and practice 3 ~ 4 groups.

(6) According to personal strength, choose a climbing pole or rope with both hands or hands, climb 5-6 meters each time, and practice for 3-4 times.

(7) Do push-ups every day to train upper limb strength.

Pull-ups should strive for a breakthrough of "0" for those who can't complete it, and then pursue the number of times to complete it.

Practice notes

(1) Pull-ups are an upper limb strength endurance event, which is difficult to practice and requires perseverance.

(2) To help any classmate who can't finish pull-ups is to help his peers push his waist up and help him practice.

(3) Students who can complete more than one exercise should increase the number of repetitions and strive to reach a higher level in a short time and persevere.

Question 3: How to practice pull-ups? Fast and effective. . Get up every morning to do push-ups and pull-ups, and then do three sets of push-ups before going to bed at night! You can do forty at a time after twenty days.

Question 4: How to practice pull-ups from scratch? Pull-ups are mainly arm muscles, which need to focus on practicing arm strength. 1, you can do push-ups every day. At first, you can do 10 push-ups every day, and gradually increase the amount. 2. Hang on the pull-up horizontal bar for several minutes every day. If you have dumbbells, you'd better practice for half an hour every day.

Question 5: How to train pull-ups is the most effective? Here are some strategies for your reference to achieve your training goals. Basically, I believe that if the following methods are adopted, most beginners can pull 15 pull-ups in one breath after one year of training. ■ Do pull-ups at a good point of application: The initial goal is to train arm muscles to do pull-ups, not fingers. When training, keep your hands shoulder-width apart, just like when climbing. At the beginning, you can use five cycles (each cycle until you can't do it), rest for three minutes between cycles and train for three days a week. If you have rock climbing this week, do this training after climbing, and don't do this training on your rest day. ■ If you can't do five pull-ups at a time, here are two powerful ways to help you. 1。 First find a chair and put it under your application point, then stand on the chair and make a locking posture (slightly below your chin) at the application point. Take your feet off the chair, struggle hard for five seconds, and then slowly put yourself down for five seconds (reverse training). Then immediately return to the chair and repeat the action just now. After five ups and downs, rest for five minutes. Practice two or three cycles at a time. 2。 A more labor-saving training method is to find a sucker to help you desperately support part of your weight, so that you can struggle from five to eight or ten pull-ups at a time. Practice three cycles at a time, with a five-minute break between each cycle. Train three days a week according to the above method, and you will soon be surprised at your progress. Your long-term goal is to complete five cycles, ten to fifteen pull-ups in each cycle, with a break of three to five minutes. When you reach this goal, you must start to gain waist weight (starting from about ten pounds) or use Lat-pulldown machine in the gym for further training. Keep the excess weight within the range of only six to twelve pull-ups. Train for five cycles at a time, and rest for three minutes between cycles.

Question 6: How to practice 10 pull-ups in one month? . . . I am also a freshman. . I can add one a day. . Training method: Do 3-5 groups of short-distance push-ups every day or every 2 days, and you can't hold it for one minute at a time, and then often disassemble the single pole. I wish you success in doing at least 20 push-ups a month (and you can't just practice your upper body, usually run more or you will be deformed).

Question 7: How can I practice pull-ups quickly? I'm also practicing. Now you practice grip strength and arm strength on the horizontal bar 1 minute.

I made three pills last month, and now it's nine or 10.

Question 8: How to practice pull-ups and standing long jumps? Long-distance running is mainly to improve endurance. You can practice more short sprints.

Push-ups are used to train pectoralis major and triceps, and pull-ups are used to train back muscles and biceps.

You can find someone to help you, hold your leg below and help you send it up. Practice slowly.

Or put a stool under the barbell and step on it to help if you can't pull it.

Then find a chest-high barbell, usually used in leg press, or short parallel bars. Grab the barbell with both hands, stretch your feet forward and step on the ground. Tilt your body up, then pull it up hard, and your chest will be thick enough. Practice for half an hour every day, the effect is good, but I'm afraid I can't explain it clearly.

Question 9: How to practice pull-ups in one week? 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.