Pull-ups are a back training action, which means that if we want to do more pull-ups, we must strengthen our backs, so the first step is to teach you how to train your backs in isolation.
Action 1: lower the high position in front of the neck.
Practice: Hold both sides of the long pole with both hands wide and fix your legs. When the action is about to begin, tighten our backs. When pulling the long pole to the upper part of our chest muscles, tighten our elbows inward as much as possible, which will make our backs more stimulated.
It is also very important that when we pull down, we can send our body back a little, and then move forward with the track when we play back, so as to make the contraction of our back as large as possible and get better stimulation.
Action 2: Pull the instrument back.
Practice: Hold the handle with your palm inward and pull it in your own direction at the beginning of the action. This action is good for latissimus dorsi. In the process of doing it, we need to pay attention to the balance between the strength at both ends and the strength at the back. Don't just practice your arms and ignore the latissimus dorsi that we should pay most attention to.
Action 3: Straight arm press down
Practice: Hold both ends of the rope or long pole with both hands. First, use the gravity of our body to pull the rope in front of us, and then spread our elbows outward and pull them towards our abdomen. What needs our attention is that if our elbows don't spread out, we will only practice triceps brachii.
Action 4: Barbell rowing
Exercise: Shoulder-width feet, hands holding barbells backwards, upper body leaning forward to keep the core stable. Feel the contraction of the upper back when pulling up, and the displacement direction of the barbell is towards our abdominal muscles.
These are simple back exercises. Besides back training, we also need to lose weight. Only by losing weight can it be easier to pull up. Finally, I wish everyone can successfully pull up 10 pull-ups.