Training action: Single-knife long-distance pull-ups
Total training times: 120 times
Training arrangement: 6 times in each group, 20 groups in each group, and the rest components are 1-2 minutes.
Training frequency, twice a week, 2-3 days apart.
Frequency of intensity increase: increase the number of times of each group twice every other week.
Training goal: to reach the standard of each group 15-20 times and 8- 10 group to complete the action.
Training period: it varies from person to person until the training goal is completed. If you can reach the target number and the action standard, please go directly to the next stage of training. If you can only complete a large range of pull-ups, it will take about 12- 15 weeks to reach the training goal at this stage.
Key points of long-distance pull-ups:
1, 1.5 times shoulder width grip, waist and abdomen tightened, torso slightly leaned back, feet hooked together to avoid borrowing.
2. At the same time, contract the elbow joint and shoulder joint, pull the body upward and head over the horizontal bar. If you want to train more fully, you can cross the horizontal bar with your collarbone.
3. Put it back in place.
The second stage: strengthen the strength and endurance of small muscle groups of upper limbs and shoulders.
Training action: asymmetric pull-ups on horizontal bar
Total training times: 60 times
Training arrangement: each group 10 times (5 times on one side),1* * 7 groups, with a rest of about 3 minutes between groups.
Training frequency: training twice a week for 2-3 days each time.
Frequency of intensity increase: increase every other week and repeat twice in each group.
Training goal: reach the standard of 20 times in each group (unilateral 10 times), and three groups complete the action.
Training period: If the training objectives of the first stage can be successfully completed, the time to complete the training objectives of this stage is about 8- 10 weeks.
Key points of asymmetric pull-ups:
1 For example, on the right side, hold the horizontal bar with both hands wide, hold the left hand forward and the right hand backward, lean forward slightly, tilt your head to your right hand, tighten your waist and abdomen, and keep your body stable.
2. Pull the body to the right until it crosses the horizontal bar, keeping the left upper limb straight and the shoulder joint stable.
3. Controlled decentralization.
The third stage: strengthen the strength of upper limbs and shoulders and complete one-handed pull-ups
Training action: one-handed pull-ups centrifugal contraction+right-angle bar one-handed pull-ups
Total amount of training: 30 times per movement.
Training arrangement: each group 10 times (5 times on one side),1* * 3 groups, with 2-3 minutes rest between groups.
Training frequency: training twice a week with an interval of 3 days.
Frequency of intensity increase: increase the number of repetitions in each group 1-2 times every other week.
Training goal: each group reaches 16 times (8 times on one side), 3 groups complete the action standard, one side can do 8 one-handed pull-ups and 8 one-handed pull-ups on the right-angle bar continuously, and you can directly try one-handed pull-ups on the horizontal bar, and generally you can complete 1-3.
Training cycle: you can enter this training stage, and generally you can complete the training goal in 4-6 weeks.
The essentials of centrifugal upward contraction of one-handed pull-ups;
1 For example, on the right side, the grip distance is narrow, the left hand is held forward, the right hand is held backward, and the head is over the bar. The starting position is at the highest point of the pull-ups.
2. Loosen the left hand, hang the rod with the right hand, tighten the waist and abdomen, and slowly lower it to the straight state of one arm for 4-6 seconds.
3. Pull your body back to the starting position with both hands and repeat the second step.
Right-angle bar one-handed pull-ups essentials;
1. Take the right side as an example. Hold the bar with your left hand, hold the bar with your right hand, keep your feet off the ground and tighten your waist and abdomen.
2. Pull your body up with the strength of your right arm as much as possible, and use your left arm as an aid and stability until your head crosses the horizontal bar.
3. Control the body to return to the initial position and repeat the second step.