Many women are afraid to try pull-ups. I think this is because they have been instilled with this concept since childhood. I remember that in the primary school physical education exam, girls only need to bend their arms and boys do pull-ups. Then some girls will wonder why they want to do different things with boys.
Obviously, girls are not considered to have enough upper limb strength to complete pull-ups, but this is just a simple cognition, so I want to say to my female friends, don't be afraid to do pull-ups, you can have enough upper limb strength to complete pull-ups, you just need to carry out targeted training.
So next I will talk about my methods and skills, so that you can finish the first pull-up. Therefore, when women do pull-ups, a common mistake is to shake their bodies and kick their legs as if they can jump, and the correct way is to keep their bodies as stable as possible.
In other words, keep the lower body stable and the core tight, and make good use of the strength of latissimus dorsi. If you shake your elbow, it will move forward and increase the force on the triceps brachii, but the latissimus dorsi is stronger, which can pull your body up. A simple way to ensure special stability is to cross your legs after your body is suspended, contract your gluteal muscles, contract your quadriceps and tighten your abdominal muscles.
This can stabilize the body and then shrink the elbow, without relaxing the body or moving the elbow forward. Pull-ups have certain requirements for back strength, mainly your latissimus dorsi, so this part of the training is very important, such as high pull, dumbbell rowing, straight arm pull-down and so on.
Therefore, these movements should be added to every upper body training day. Remember, women can train the upper body more frequently, because smaller muscles will recover faster. A key point of an opponent's pull-up strength is to have enough grip to hang himself on the pole.
When hanging, you should be able to tighten your shoulders instead of pulling your arms into a line. Doing a 5- 10 second static suspension after a high pull-down can strengthen your grip and allow you to complete the first pull-up. Once you have completely mastered the static suspension, you can add the action of retracting the scapula, which will help you learn how to make the latissimus dorsi exert strength.
When hanging statically, the shoulders are at the sides of your ears, the arms are kept straight, the shoulders are retracted, the distance between the shoulders and the ears is increased, and the chest is raised. After the main strength training, it is an ideal training method to do 3 groups, each with 8- 12 times.
Now you have learned how to make latissimus dorsi exert its strength. Starting from the hanging posture, the scapula retracts, and you try to pull yourself onto the pole. No matter how high you can climb, even if it is only two or three centimeters, you are already learning how to pull yourself to the pole with latissimus dorsi. It is only a matter of time before you succeed.