Question 2: I can't even do a 20-point pull-up, and few people around me do it. I admire those who can do more than ten. The exam is measured by machine, sometimes I feel that other students have done it, but the machine display is not standard and I basically fail, so I seem to know the method.
Question 3: How to practice back pull-ups? You don't have enough strength to do this action. If you hang your abdomen and forearm on the bar at the same time, an upward feeling is right. Personal experience has no scientific proof. I hope I can help you. Pull-ups on the horizontal bar take three minutes and 34 starts. The practice of swallowing the last breath.
Question 4: Exercise: Where does the horizontal bar pull-ups lean up? pull-up
Its action muscles include biceps brachii, forearm muscle, pectoral muscle and shoulder deltoid muscle, covering almost all upper body muscles.
As long as you master the scientific method, use it a little, and stick to it, a pull-up can help you fix your upper body muscles.
Unfortunately, it is very difficult, very difficult. If you just start practicing, you may not be able to complete a movement. This is a daily - happened thing. The more difficult it is, the more you can widen the gap with others. When you can independently complete the standard movements of 15 times, you will find that you have fallen behind others in upper limb movement.
Pull-ups belong to compound training movements. Sticking to this action for a long time can improve the strength level in an all-round way, constantly improve your muscle strength and muscle volume, and thus improve your strength and body.
Pull-ups are 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. Inhale and pull up, exhale and restore.
From the grip direction, pull-ups can be divided into two methods: front grip and reverse grip.
It can be simply understood that the grip method of holding the rod forward with the palm of your hand is called the front grip method; Holding the palm backwards is called reverse holding;
Generally, the grip distance of the palm backward is shoulder width, and the muscles involved in this movement are latissimus dorsi, deltoid posterior bundle, biceps brachii and forearm muscles; The palm forward movement is generally wider than the shoulder, and the muscles used in this movement are latissimus dorsi, biceps brachii and forearm muscles;
Forehand pull-ups, palms forward, less stress on biceps brachii, greater stress on back, more difficult;
Backhand pull-ups, palms facing yourself, biceps exert more force and are less difficult. Therefore, backhand is usually done more times than forehand; Pull-ups are divided into wide grip and narrow grip from the width of grip distance. Wide grip is mainly to increase the width of latissimus dorsi. Narrow grip is mainly aimed at the medial muscle, biceps brachii and deltoid muscle of the training department; Action notes: initial action, the initial action is static suspension and the arm is straight; During exercise, no matter how wide or narrow the grip is, you should fully stretch and contract the latissimus dorsi muscle every time you exercise, and put it down to the lowest point and pull it up to your chest (of course, you can't pull it behind your neck when holding it narrowly) unless you can't do it at all.
Generally speaking, if one pull-up exceeds 15, you can try lifting dumbbells with your legs. This will also exercise your abdominal muscles. The weight used should not exceed 10 to 20kg. Or tie a belt, connect it with chains, and hang a bell at the bottom.
I wish you early success. If it is useful to you, please choose a satisfactory answer, give an approval and encourage you. thank you
Question 5: Pull-ups exert their strength correctly. Lift the pull-ups wide upward, keep them relaxed below the abdomen, pull them to the top, put your chin on the bar and feel the strength of your back.
Question 6: Is pull-ups arm strength or back strength? What is the correct pulling method? The main force is on the back, and the back can feel obvious oppression when exerting force. Without this feeling, the exercise effect is not obvious. The correct pull-up should be to hold the lever with both hands, and the arm is slightly wider than the shoulder. When exerting force, pull vertically upward until reaching the highest limit height, then slowly lower your arm and keep your elbow slightly flexed. This is to protect the elbow joint. Do two or three groups at a time, each group is about 6 to 13. thank you
Question 7: How to pull and hold the latissimus dorsi normally first? Wait until 15 or more before widening.
Question 8: Where is the strength of pull-ups and how to exercise your backhand pull-ups mainly rely on biceps brachii and abdominal muscles. If you want to practice biceps brachii, you can choose dumbbells with appropriate weight for training. Specifically, you can choose a sitting posture (sitting on a small bench), spread your legs, put the joint of one arm on the inner side of one thigh, and do alternating movements of bending and straightening the forearm (the forearm should keep pushing). A group of seven to eight times is appropriate (as far as possible). You can do abdominal muscle sit-ups, and the frequency is about 15. If you think a group of 15 is too easy, you can lie on a slope and do it (with your head down).
Forehand pull-ups exert force on both the head and abdominal muscles, while exerting force on latissimus dorsi. You can also practice three heads with dumbbells. The body bends slightly to one side (for example, to the left), and the arm (big arm) on the other side is in a straight line with the body. The forearm flexes and stretches alternately, and the number of times is also seven to eight times. To practice latissimus dorsi, you can imitate the first movement of squat vertical weightlifting (pull the barbell up and stand up straight). Dan Xi, pull up the barbell and put it down (not on the ground, just close to the ground). The key point of attention is to move slowly, or you will hurt your waist. Don't push your arm. You should rely on your back and waist. A group of seven to eight times is appropriate.
After these large muscle groups are trained, you will basically have no problem doing most of the movements.
Question 9: How to exert strength in pull-ups? Why can't I do any of them? If I don't have enough physical strength, I can directly refer to prisoner fitness to reduce the difficulty.
Question 10: What muscles do pull-ups lean on? There are two types of pull-ups:
Backhand pull-ups: mainly exercise latissimus dorsi, biceps brachii and brachioradialis.
Forehand pull-ups mainly exercise biceps brachii, triceps brachii and brachioradialis muscle at the lower part of latissimus dorsi.