■ 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 lower than 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 directly find the big head next to you 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.
Pull-ups mainly use the muscles of the back and arms. You can exercise these two muscles by doing push-ups. Because you only have dumbbells, you can use them to exercise your arms. In addition, pull-ups are skillful. In order to save effort, you can use a narrow grip when taking the exam again, and only concentrate your arm strength.
Latissimus dorsi is one of the key training parts for bodybuilders. Its development has a lot to do with bodybuilding. In other words, when the latissimus dorsi is rich and developed, the whole back looks like a "V". There are many well-developed training methods for latissimus dorsi and trapezius, teres major, teres minor, rhomboid and infraspinatus.
The process of pull-ups is simple. Hold the horizontal bar with both hands wide, keep your arms straight, droop, relax below the waist and back, and straighten or cross your calves. Then, while inhaling, use the contraction force of latissimus dorsi to bend the arm and pull it up until the chin (chin) exceeds the bar or the neck is close to the bar. Inhale after a pause and slowly descend with the strength of latissimus dorsi until you recover.
Chin over the bar, this action is called "pull-ups". The back of the neck is close to the bar, which is also called "neck pull-ups". There is also a pull-up, that is, hanging a special beam on the bar and holding the beam under the frame with both hands to do pull-ups. This action is called "parallel pull-ups". Generally speaking, if you have more than 15 pull-ups at a time, you can try to practice with a belt or rope tied with heavy objects or a barbell. Some people like to hang heavy things around their waists, while others are used to tying them around their ankles. However, there are two points to be reminded. First, the weight should be appropriate; The second is to pay attention to safety.
All the exercises are not fast. If your strength today is only enough for you to do three, it will not be easy to increase it to 10 in six days. But through practice, this requirement is not difficult for normal boys. Friend!
■ 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 lower than 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 directly find the big head next to you 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.
Pull-ups mainly use the muscles of the back and arms. You can exercise these two muscles by doing push-ups. Because you only have dumbbells, you can use them to exercise your arms. In addition, pull-ups are skillful. In order to save effort, you can use a narrow grip when taking the exam again, and only concentrate your arm strength.
Latissimus dorsi is one of the key training parts for bodybuilders. Its development has a lot to do with bodybuilding. In other words, when the latissimus dorsi is rich and developed, the whole back looks like a "V". There are many well-developed training methods for latissimus dorsi and trapezius, teres major, teres minor, rhomboid and infraspinatus.
The process of pull-ups is simple. Hold the horizontal bar with both hands wide, keep your arms straight, droop, relax below the waist and back, and straighten or cross your calves. Then, while inhaling, use the contraction force of latissimus dorsi to bend the arm and pull it up until the chin (chin) exceeds the bar or the neck is close to the bar. Inhale after a pause and slowly descend with the strength of latissimus dorsi until you recover.
Chin over the bar, this action is called "pull-ups". The back of the neck is close to the bar, which is also called "neck pull-ups". There is also a pull-up, that is, hanging a special beam on the bar and holding the beam under the frame with both hands to do pull-ups. This action is called "parallel pull-ups". Generally speaking, if you have more than 15 pull-ups at a time, you can try to practice with a belt or rope tied with heavy objects or a barbell. Some people like to hang heavy things around their waists, while others are used to tying them around their ankles. However, there are two points to be reminded. First, the weight should be appropriate; The second is to pay attention to safety.
All the exercises are not fast. If your strength today is only enough for you to do three, it will not be easy to increase it to 10 in six days. But after practice, this requirement is not difficult for normal boys. I hope my answer will satisfy you! This answer has its own personality, please don't copy it! Please comment if it is adopted! )