2. Elastic rope assist: an elastic rope, one end tied to the horizontal bar and the other end wrapped around your knee. When you pull your body in the direction of the bar, the supporting force of the elastic rope will decrease. Hold the barbell forward/backward so that the arm is completely straight. Then pull it up. Slowly return to the original starting position.
Elastic rope training auxiliary pull-ups
3. Centrifugal contraction: start from the top of the lever, then slowly lower it, and use centrifugal contraction to strengthen strength!
In the process of doing pull-ups, people are generally much stronger in the down stage (centrifugal contraction) than in the up stage. Overloading your muscles within the full range of motion will help you build up the muscle strength needed for pull-ups. Simply put, it is the pull-ups in the second half. After holding the horizontal bar with your arms bent, slowly descend.
Steps: Stand upright on the bench or box, hold the barbell upside down, and then jump up so that your chin touches the barbell. Then let the body descend slowly as slowly as possible, so that this process can last for 5 to 10 seconds. Once your arm is completely straight, jump back on the barbell and repeat this action.
4. Ask for help: Ask your partner to hold your side with both hands. When you pull up your body, it helps you push up.
5. External force training: With the help of external force, you can exercise the corresponding muscle groups. Such as arm suspension, barbell rowing and other training.
In a word, it is important to persist in practicing pull-ups, make a little progress every day, constantly challenge your limits, and constantly strengthen your muscle strength, so as to make better progress and breakthrough.