How to make pull-ups easier? Pull-ups are suspension strength exercises to overcome their own gravity. They are the most basic way to exercise the back, and they are also one of the important reference standards and items to measure men's physique. Let's follow me to see how to make pull-ups easier.

How to make pull-ups easier 1 article directory

First, how to make pull-ups easier

1. How to do more relaxed pull-ups?

2. How to do easy pull-ups should be standardized.

3. How to do easy pull-up training skills

Second, what are the pull-ups fitness equipment?

Third, the benefits of doing pull-ups often.

How to make pull-ups easier?

1. How to do more relaxed pull-ups?

Few people can do pull-ups many times. I suggest you do your best in the first group, whether it's three or four. Then, do two more groups, and each group does what it can and does what it can. The next time you do pull-ups on the horizontal bar, try to do one or two more in each group, or one or two more until you can do several groups and do six times in each group.

When the number of pull-ups exceeds 12 times per group, 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. You can also do it according to the prescribed number of times.

2. How to do pull-ups more easily should be standardized.

The wider your hands are, the more you focus on your back muscles. On the contrary, the narrower your hand is, the more important this exercise is to your biceps.

Action techniques should be standardized and ideas should be concentrated. When doing pull-ups, imagine that the upper lateral end of latissimus dorsi is pulled to the waist until the chest touches the bar, and you can't pull up any more. Stop for 3-5 seconds, so that all the muscles in your back are completely tightened, as if the whole body's blood is rushing to this part. Only in this way can we really get the breadth and depth of stimulation needed to practice latissimus dorsi, so as to effectively develop latissimus dorsi.

3. How to do pull-ups with relatively easy training skills.

3. 1, vertical suspension: find a horizontal bar, jump up and catch it with your forehand, and leave your feet off the ground until you can't support it. This simple exercise can enhance the grip strength of your hands and the strength of your forearms. Do 4 groups at a time, 4 to 6 times in each group, 15 to 20 seconds each time.

3.2. Body stroke: find a horizontal bar about waist high, follow the ground with your feet, hold your chest out and abdomen, tighten your shoulder blades and pull up your upper body. Do 4 groups at a time, each group 10- 15 strokes. I suggest you practice the above two movements first. When you are proficient, you can try the following more advanced exercises.

3.3. Hand-bending suspension: Raise yourself to the position where your chin is on the horizontal bar, and keep this posture until you can't support it. Do 4 groups at a time, 4 to 6 times in each group, and hold 10 to 15 seconds each time.

3.4. Descending movement: The initial movement is to hang with both hands bent, and then the body slowly descends until it returns to vertical suspension. Keep the whole descent smooth and use your back muscles to resist gravity. Do 4 groups at a time, 5-8 times in each group.

What kind of pull-ups are there?

Pull-ups mainly test the development level of upper limb muscle strength, which is an examination item of male upper limb strength and a suspension strength exercise for self-strength to overcome its own gravity. It is the most basic method to exercise the back, and it is also one of the important reference standards and items to measure men's physique.

There are many types of pull-ups, which are mainly divided into static pull-ups and pull-ups (which can swing the body). If you want to do pull-ups, you must first know which equipment can help you do pull-ups!

The usual pull-ups are horizontal bar and parallel bars! For example, community single parallel bars, household horizontal bars, household pull-ups, indoor pull-ups, single door frame trainers, door horizontal bars, etc.

Always do the benefits of pull-ups.

1, when doing pull-ups, the body naturally droops at the same time, which can relax the muscles of the human back and waist, which is helpful and effective for height growth. At the same time, with rhythmic inhalation and exhalation, you can exercise the cardiopulmonary function of the human body.

2. When doing pull-ups, you need to use the latissimus dorsi muscle of the human body to contract, so that the arm is pulled up until the chin properly exceeds the bar or the neck clings to the bar. Therefore, it seems that pull-ups can be used to train back muscles, shoulder muscles, upper arm muscles and chest muscles.

3. For overweight people, you can also lose weight by pull-ups so as to double the strength of upper limbs and shoulder straps. For this way of losing weight, you need to control your weight in time and follow up to lose weight according to the plan.

4. Pull-ups need both hands to hold the horizontal bar on the basis of a certain width distance, and trunk muscles need to be straightened, which can exercise shoulders, increase shoulder width and enhance arm and waist strength.

How to make pull-ups easier? 2 pull-ups are commonly used for fitness. Doing pull-ups can exercise the muscles near latissimus dorsi and scapula, and also help to relieve the pressure on the spine, but doing pull-ups well also requires skills. Let's share the pull-up skills with you.

1, Skill 1: Master the correct movements.

Correct movements are the key to ensure the pull-up effect.

Exercise:

1. Hold the bar with both hands (forward or backward), with the thumb holding the bar from below the bar surface and the other four fingers holding the bar from above;

2. After holding the lever, swing your body. First, the knees are slightly bent back and the body swings back and forth.

3. Bend your knees when swinging to the highest point in the rear. Then in the process of swinging forward, when the body is about to reach the bottom of the bar, the legs suddenly stop, and the hands pull up the bar at this moment, bending the elbow joint and raising the chin above the bar surface;

4. When getting off the bar, the arm bends slowly, and the body slowly returns to the starting state, then bends the knee conveniently, and then completes the next action with strength.

2. Tip 2: Hold the horizontal bar with both hands.

When doing pull-ups, both hands must hold the horizontal bar tightly, which can ensure the grip strength of both hands, have certain control over the body, and properly contract the muscles of the upper back and shoulders. Increase the grip strength, it is easier to pull up the body weight.

Exercise: Stand on a box or bench, grab the horizontal bar easily with both hands, the distance between the hands is slightly wider than the shoulders, squeeze the horizontal bar three times, and finally try to "grab" the horizontal bar. Maintain this grip throughout the process.

3. secret 3: sink your shoulders

Shoulders sink and shrug backwards, which can prevent you from trying to pull up with the strength of trapezius muscle, and learn and master the work of latissimus dorsi and teres major and rotator cuff muscles. The action must be precise and suit the remedy to the case.

Practice: Hanging on the horizontal bar, you will feel the scapula close to the spine during the pull-up, and you will feel the tension of the latissimus dorsi under your arm, and your shoulders will be far away from your ears. If you can't hang on the horizontal bar, especially women, start by pulling down the machine from a height and feel the heavy shoulders (the shoulder blades are near the middle).

4. Tip 4: Abdomen and buttocks

When doing pull-ups, the abdomen is closed and the buttocks are lifted, which can help stabilize the lower body and keep the legs stable, and will not distract the transmission of strength when the upper body pulls the body.

Practice: the hips should be tightened as much as possible, and the pelvis should be slightly raised and slightly downward.

Pull-ups are commonly used in fitness. Doing pull-ups can exercise the muscles near the latissimus dorsi and scapula, and can also help relieve the pressure on the spine, but doing pull-ups well also requires skills. Let's share the pull-up skills with you.

5. Tip 5: Keep your body in a tight state.

When doing pull-ups, keep the integrity of the body, grasp the strength, and the whole body is in a tight state from head to toe, not only the latissimus dorsi and arms, but also the hips, core and legs, which will increase the upward pull.

Exercise: From finger to toe, from hanging state to moving over the horizontal bar, keep nervous and stay in the following process.

6. tip 6: pause when the body falls to the bottom

Pause at the bottom and make sure you don't rely on power for the next few times. Although this will increase the difficulty, it will help you build more muscles in the long run.

Exercise: When your body falls to the bottom, pause for a while to make sure that your arm stays straight every time you fall.

7. Tip 7: Breathe evenly

When doing pull-ups, keep breathing in and out evenly, which will increase the tension in your core and make your body more likely to become a tense whole.

Practice: Don't inhale when pull-ups, use abdominal muscles to push the air in the lungs out of the body, and slowly fall with inhalation during the falling process.

8. Tip 8: The descending speed should be steady.

When the body descends from the pull-ups, don't descend quickly, but do it smoothly, so that you can add more muscles and strength in the descending stage than in the ascending stage. Otherwise, the failure to control the falling speed will undermine the overall strength growth.

Exercise: Drop from the horizontal bar at a speed of at least 1-2 seconds.