Doing pull-ups often can effectively prevent a series of low back joint diseases such as cervical spondylosis, lumbar spondylosis and ankylosing spondylitis. If you have a bad back, don't sit all day. You must find ways to strengthen your back muscles and move your back to avoid being inactive for a long time.
Especially for people with ankylosing spondylitis or ordinary spondylitis, we must strengthen back muscle strength, and do more activities to increase back toughness exercise and avoid joint fusion, and pull-ups are very good and effective actions to deal with ankylosing spondylitis. Of course, strengthening exercise is the best way to avoid this disease, especially those who often do office work, so we must strengthen back exercise.
Today, I will organize a set of exercises that can help you improve your back strength and help you finish pull-ups more easily. The main reason why you can't finish the pull-ups is 1. Overweight (need to lose fat). 2. Your back/arm (biceps brachii) muscles are slightly weak. You can strengthen the exercise of the corresponding muscles through various training programs, which can strengthen your arm (biceps brachii)/back.
The following four movements, rest for 60 seconds between groups and rest for 90 seconds between movements ~ The number and times of groups are all suggestions, depending on your own situation ~
Action 1 Rowing with body weight combined with barbell bar ~ Do 3 groups, each group does 15 times.
Action 2 rowing with body weight combined with barbell bar (bar and body in low position) ~ 3 groups, each group doing 15 times.
Action 3: Put two dumbbells (raised objects) under the horizontal bar, step on them, and jump up hard. Do three groups slowly during the descent, and each group will do 15 times.
Action 4: Grab the single pole with both hands, shake the body, and use inertia to pull up the body. The descent process is slow. Do 3 groups, and each group will do 15 times.