1。 Avoid using machines (combined fitness equipment)
Instruments help you balance your weight and limit your trajectory. The strength trained by latissimus dorsi pulldown machine and auxiliary pull-up machine will not be transferred to pull-up machine. Do not use them. (in fact, it is not that it will not transfer at all, but that the transfer efficiency is low, or it lacks comprehensiveness and the goal is narrow. )
2。 Use resistance bands (elastic belt is the strength, not the kind used for yoga on Taobao).
Tie one end of elastic belt to the horizontal bar and wrap the other end around his knee. The advantage of using elastic assist is that it will not provide extra balance, so it is better than using auxiliary pull-ups on the computer.
3。 Do backhand pull-ups
Backhand pull-ups are easier than forehand. Start with backhand pull-ups. Once you can make five correct backhands at a time, you can switch to forehand. You should be able to do 1 at this time.
4。 Ask for help
Please ask someone to help hold it down. Try to do it yourself: don't kick. Pull up with your back muscles as if no one was helping.
5。 Use kinetic energy (that is, swing pull-ups)
Pull up by swinging and borrowing. Once you can do five swing pull-ups, give up this technique and return to the strict pull-up technique.
6。 Do the opposite halfway.
Jump to the top (that is, cheat the first half), slowly put it down (stick to the second half), and then repeat. The descent can last for 5 seconds. This action will bring great pain (because the process of eccentric movement is emphasized, the damage to muscles is more serious than centripetal movement)
7。 Form habits (synapse promotion training method, in fact, is to practice more, practice makes perfect)
Install a horizontal bar on the aisle or door frame and do a pull-up every time you pass by.
8。 Do multiple groups of small times.
Starting from the 10 group, 1 time. The rest time between groups can be as long as possible. When 10x 1 becomes simple, switch to 10x2. Work until 10x5.
When you can reach 10x5, your single group limit should reach 10.
Mind you, if you can't play forehand, you can practice from backhand. If it really doesn't work, use elastic straps to help.