Starting posture: Hold the horizontal bar with both hands, with a wide grip distance (palm forward), feet off the ground, and arms naturally droop and straighten.
Action process: use the contraction force of latissimus dorsi to pull up until the horizontal bar touches or approaches the chest. Hold still for one second and let the latissimus dorsi contract completely. Then gradually relax the latissimus dorsi and let the body slowly descend until it is completely drooping, and so on.
Breathing method: inhale when pulling up and exhale when drooping.
Key points: concentrate on latissimus dorsi when pull-ups, pull your body as high as possible, and don't let your body swing when pull-ups. When drooping, feet should not touch the ground. You can hang a barbell piece around your waist to increase your weight.
Keep your body straight and stable; Elbows and shoulders should be the only moving parts of the whole body. Few people can do pull-ups many times. It is suggested that the first group do almost everything, whether it is three or four groups. Then, do two more groups, and each group does what it can and does what it can. Try to do one or two more pull-ups or one more on each group of horizontal bars in the next exercise.
Pull-ups in two groups until you can do several groups, each group doing six times. The wider the hand, the more focused the exercise is on the back muscles. On the contrary, the narrower the hand, the more important the sport is. Note: the movements should be standardized and the thoughts should be concentrated. When doing pull-ups, imagine that the upper lateral end of latissimus dorsi is pulled to the waist until the chest touches the bar, and you can't pull up any more. Stop for 3-5 seconds, so that all the muscles in your back are completely tightened, as if the whole body's blood is rushing to this part. Only in this way can we really get the breadth and depth of stimulation needed to practice latissimus dorsi, so as to effectively develop latissimus dorsi.
Of course, 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. 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. You can also do it according to the prescribed number of times. For example, the first group used the peak shrinkage method for 8 times, and did not do much when there was spare capacity. Rest between groups 1 min. The second group also did it eight times as required. Until the last few groups, go all out, even if the external action is not standardized, we must complete the prescribed 8 times. Do it about 50 times in total, so the practice effect is good.
Some people always feel nothing when practicing their backs. The reason is that the movement is incomplete, or Vince Gironda said, "When doing all latissimus dorsi exercises, when the muscles are contracting and exerting force, count 1 to 6, and then recover." Strengthen nerves through peak contraction; Move in the middle, so as to obtain the nerve feeling that dominates the muscle, make the muscle fully congested and bloated, and finally develop the muscle effectively. This is the essence of Gironda's theory.