Benefits of one-handed pull-ups
1, strengthen muscles, enhance physical fitness: Regular exercise can exercise back muscles, shoulder muscles and upper arm muscles, as well as chest muscles.
2, weight loss: overweight, insufficient strength of upper limbs and shoulder straps. For such students, in addition to practicing the strength of upper limbs and shoulder straps, they also need to control their weight and implement a weight loss plan.
3, increase: pull-ups have a certain effect on height.
4. Increase shoulder width.
5. Enhance arm strength and waist strength.
How to pull-ups with one hand
If holding the other hand with one hand is not exciting enough, let it go and do pull-ups with one arm. Legend has it that only one in 100,000 people can do this action. Actually, it's not that exaggerated at all Many people can do it through hard exercise.
Exercise site: trapezius, latissimus dorsi and biceps brachii.
Action essentials:
1. Hold the horizontal bar firmly with one hand, keep your feet off the ground, and your body will naturally droop and straighten.
2. Pull up the body with the contraction force of latissimus dorsi until the horizontal bar touches or approaches the chest. Hold still for one second and let the latissimus dorsi contract completely.
3. Then gradually relax the latissimus dorsi and let the body droop slowly until it is completely drooping. Repeat. Inhale when pulling up and exhale when hanging down.
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.
Pull-up precautions
1, be sure to hold the horizontal bar tightly with both hands to prevent slipping.
Benefits: Make sure your hands have enough strength to control your body and make your upper back and shoulder muscles contract properly. Increase the grip strength, it is easier to pull up the body weight.
2, sink your shoulders and do a reverse shrug.
Advantages: This will prevent you from trying to pull up with the strength of trapezius muscle, and learn and master the main muscles of latissimus dorsi and upper body, teres major and rotator cuff muscles. The action must be precise and suit the remedy to the case.
3. Hold your breath and get ready to pull it up.
Advantages: Most people bow their backs when doing pull-ups, but this form will destroy your pull-ups and may cause the risk of back injury. Tighten your abdomen and keep your spine vertical and stable, as if you are about to jump with all your strength.
4, abdomen and buttocks, tighten the buttocks.
The advantages of doing this are: squeezing the muscles of the buttocks and thighs together, stabilizing the lower body, keeping the legs stable, and not dispersing the force transmission when the upper body pulls the body.
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