First, practice what can improve the pull-ups 1, the correct pull-up posture (regular grip) Hands are shoulder width apart, palms are facing away from you, and grab the upper bar. Pull yourself up until your chin leaves the crossbar, and then slowly move down to the suspended position to complete the exercise.
2, auxiliary pull-ups 1 If you can't do pull-ups, you can try "static suspension". Step on the stool, then grab the crossbar and stand with your feet suspended for 5 seconds. This will accustom your arms to supporting your weight. When your arms can fully support your weight, you can lift a barbell and completely suspend your body in the air for 5- 10 seconds, so that your upper limbs can gradually adapt to gravity.
3, auxiliary pull-ups 2 In the gym, you can use lifting equipment, which can completely assist you in pull-ups training. Use a crossbar 0.5 meters above the ground, sit under the crossbar, and grasp it with a conventional grip. Straighten your back and hips, bend your knees slightly, while keeping your knees on the ground, and then pull yourself onto the barbell so that your chest touches the barbell. Then train according to your own needs.
4. Other auxiliary exercises, such as hard pulling and barbell rowing, are better ways to increase the grip strength of the arm and the back strength.
5. Refer to the first day of the first week of the training plan: auxiliary training 1.
The second day of the first week: auxiliary training 1
The first day of the second week: other auxiliary exercises
The second day of the second week: auxiliary exercise 2
The third day of the second week: other auxiliary exercises
Second, how to improve the number of pull-ups 1, lie flat on the floor, face the ceiling, grab the handle that can pull yourself up, the handle is very low from the ground, and then straighten your body so that your knees, hips and shoulders are on a diagonal line. Your goal should be to do 4 groups, 20 times in each group, or exercise more muscles.
2. Hard lifting can't exercise back muscles like pull-ups, but it does require a lot of strength. If you have great strength, pull-ups will be easier.
3. Training biceps brachii every week will promote the acquisition of maximum strength and help to increase the number of pull-ups.
4. Take a resistance belt and tie it to the upper tie rod. Put your knees or your feet in the rings, which will give you a slight push to help you do more pull-ups. When your back and grip strength are getting stronger and stronger, gradually reduce the auxiliary strength of using the resistance belt.
Three, pull-up training should pay attention to the problem 1. It is necessary to do warm-up activities before pull-up training. Warming up the shoulders and back can prevent the muscles of the back, shoulders and elbows from being pulled by overstretching.
2. Avoid overtraining. Excessive pull-up training includes exhaustion training and over-frequency training. Exhaustive training needs to be carried out when the body is fully activated, only occasionally, otherwise it is easy to strain; Over-frequency pull-ups are training when the body doesn't get enough rest, and it is also easy to strain.
3. Trainers who are overweight or have high body fat rate should actively carry out aerobic training such as jogging and spinning while adhering to routine pull-up training. Because pull-ups are completely self-weight training, you can lose weight by aerobic training.