Can pull-ups grow taller?
Pull-ups have a certain effect on height, and latissimus dorsi is one of the key training parts for bodybuilders. Its development has a lot to do with bodybuilding. In other words, when the latissimus dorsi is rich and developed, the whole back looks like a "V". There are many well-developed training methods for latissimus dorsi and trapezius, teres major, teres minor, rhomboid and infraspinatus. Among them, pull-ups are an effective training method widely used by people. The process of pull-ups is simple. Hold the horizontal bar with both hands wide, keep your arms straight, droop, relax below the waist and back, and straighten or cross your calves. Then, while inhaling, use the contraction force of latissimus dorsi to bend the arm and pull it up until the chin (chin) exceeds the bar or the neck is close to the bar. Inhale after a pause and slowly descend with the strength of latissimus dorsi until you recover. Chin over the bar, this action is called "pull-ups". The back of the neck is close to the bar, which is also called "neck pull-ups". There is also a pull-up, that is, hanging a special beam on the bar and holding the beam under the frame with both hands to do pull-ups. This action is called "parallel pull-ups". Generally speaking, if you have more than 15 pull-ups at a time, you can try to practice with a belt or rope tied with heavy objects or a barbell. Some people like to hang heavy things around their waists, while others are used to tying them around their ankles. However, there are two points to be reminded. First, the weight should be appropriate; The second is to pay attention to safety.
How to do pull-ups to improve the effect?
1, correct posture
Pull-ups are very simple, but only by mastering the correct pull-up posture can you grow taller.
Hold the horizontal bar with both hands wide, keep your arms straight, droop, relax below the waist and back, and straighten or cross your calves. Then, while inhaling, use the contraction force of latissimus dorsi to bend the arm and pull it up until the chin (chin) exceeds the bar or the neck is close to the bar. Inhale after a pause and slowly descend with the strength of latissimus dorsi until you recover.
Chin over the bar, this action is called "pull-ups". The back of the neck is close to the bar, which is also called "neck pull-ups". There is also a pull-up, that is, hanging a special beam on the bar and holding the beam under the frame with both hands to do pull-ups. This action is called "parallel pull-ups"
2. Do 8- 12 pull-ups in each group.
When practicing pull-ups, generally 3-5 groups at a time, each group is 8- 12 times, and the rest between groups is about 1 minute. When the number of pull-ups in each group exceeds 12, 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. Ensure the standard of action.
3, with diet and rest
To grow taller, besides exercise, diet and rest are also important. It is best to combine a scientific diet with work and rest, eat some foods such as dairy products, bean products and vitamins, don't be picky about food, and ensure adequate sleep. Only in this way can we fully stimulate the secretion of growth hormone and the growth of bones and help them grow taller.
How to do pull-ups with arm pain?
1, preheating
If the arm muscles are sore because of sudden pull-ups, do more warm-up exercises before exercise for future relief, and then do some gentle stretching exercises after exercise, and the pain will generally be eliminated in a few days.
Step 2 knead your arm
After the pull-ups, massage the arms, shoulders and other parts to relieve muscle tension and prevent arm pain caused by a large amount of lactic acid accumulation.
Step 3 drink light salt water
When doing pull-ups, you should pay attention to drinking some warm water and light salt water to avoid the loss of fluids and electrolytes in the body due to the lack of timely salt supplementation, which will lead to poor blood circulation in the arm muscles and muscle spasm and pain.
4, hot compress arm
If the pull-up force is too strong, resulting in muscle strain and arm pain, it is best to do a slight massage and apply a hot towel to the painful part to relieve the pain.
5. Master the correct pull-up method.
Don't do too many pull-ups at a time, which will lead to excessive exercise intensity. You can practice in groups and see your own situation. Moreover, it should be noted that the pull-ups are not exerted by the arms, but by the latissimus dorsi and biceps brachii.
The best time to exercise muscles
The study found that high-intensity exercise can be carried out two hours after meals; Moderate exercise should be arranged one hour after meals; It is most reasonable to do light exercise within half an hour after meals. Based on this, several optimal exercise periods can be deduced:
Morning meeting: from morning till 5: 30-6: 30 before breakfast.
Morning session: 2 hours after breakfast to 9: 00 before lunch-10: 30.
Afternoon session: 2 hours after lunch to before dinner 14: 00- 17: 00.
Evening session: 2 hours after dinner to19: 00-21before going to bed.