Question 1: There are many ways to practice one-arm pull-ups. Some people do pull-ups with weight before they can do one arm. Generally speaking, a person can complete about 60% of his own weight. Some use an auxiliary one-arm pull-up, that is, add the weight of the body to one side. This method is my personal method of practicing one-arm pull-ups, and it is still in use now. Some use the locking method, which is the climber's method, that is, pull up with both hands, put one hand down, and the angle of the forearm and arm of the other hand ranges from 45 degrees to 90 degrees to 120 degrees, at 180 degrees, and each angle lasts for 3- seconds. Generally speaking, 45 is the most difficult to lock. If you are 45 (.

Question 2: how to do one-arm pull-ups You should do it by hand! It is impossible to reach heaven in one step. To get a good foundation, I recommend you to read a book called Prisoner's Fitness, which contains pull-ups. If you upgrade from a rookie, you can do it one by one until you pull up with one arm.

Question 3: How to practice one-handed pull-ups? One-arm pull-ups is a difficult movement, which requires not only strength, but also the skill of exerting strength in practice, because the body will be unbalanced when exerting strength unilaterally. But first, we should strengthen our strength and start doing arm weight-bearing exercises. The best way to carry weight is to hang it on your waist with a chain, or you can use a backpack. When you can finish it six times, you can increase the load. When you can complete the movement with a load close to your own weight, you can try one-arm exercise. At the beginning, you can ask your partner for help, or you can put a stool and put one foot on your own. As long as you keep practicing, you can do it.

Question 4: How to practice one-handed pull-ups? Standard. Pull-ups:

At first, one hand grabbed the wrist of the other hand and did pull-ups. When you reach a certain strength, hang a towel next to your hand, hold it straight with the other hand, and then do one-arm pull-ups with your practiced hand.

The first stage: improve the strength endurance of upper limbs and back.

Training action: single-knife long-distance pull-ups;

Total training: 120 times;

Training arrangement: 6 times in each group, 20 groups, and the rest is 1-2 minutes;

Training frequency, twice a week, 2-3 days apart;

Frequency of intensity increase: increase the number of times in each group twice every other week;

Training goal: to reach the standard of each group 15-20 times and 8- 10 group to complete the action;

Training period: it varies from person to person until the training goal is completed. If you have reached the target number of times and action standards, please go directly to the next stage of training. If only one wide pull-up can be completed, it will take about 12- 15 weeks to reach the training goal at this stage.

Key points of long-distance pull-ups:

1, 1.5 times shoulder width grip, waist and abdomen tightened, trunk slightly leaned back, feet hooked together to avoid borrowing;

2. At the same time, contract the elbow joint and shoulder joint, pull the body up and head over the horizontal bar. If you want to train more fully, you can use your collarbone to cross the horizontal bar;

3. Put it back in place.

The second stage: strengthen the strength and endurance of small muscle groups of upper limbs and shoulders.

Training action: asymmetric pull-ups on horizontal bar;

Total training times: 60 times;

Training arrangement: each group 10 times (5 times on one side),1* * 7 groups, with a rest of about 3 minutes between groups;

Training frequency: training twice a week for 2-3 days each time;

Frequency of intensity increase: increase the number of repetitions of two groups twice every other week;

Training goal: reach the standard of 20 times in each group (unilateral 10 times), and three groups complete the action;

Training period: If the training objectives in the first stage can be successfully completed, it will take about 8- 10 weeks to complete the training objectives in this stage.

Key points of asymmetric pull-ups:

1 For example, on the right side, hold the horizontal bar with both hands wide, hold the left hand forward and the right hand backward, lean forward slightly, tilt your head to your right hand, tighten your waist and abdomen, and keep your body stable.

2. Pull the body to the right until it crosses the horizontal bar, keeping the left upper limb straight and the shoulder joint stable.

3. Controlled decentralization

The third stage: strengthen the strength of upper limbs and shoulders and complete one-handed pull-ups

Training action: one-handed pull-ups centrifugal contraction+right-angle bar one-handed pull-ups.

Total amount of training: 30 times per movement.

Training arrangement: each group 10 times (5 times on one side),1* * 3 groups, with 2-3 minutes rest between groups.

Training frequency: training twice a week with an interval of 3 days.

Frequency of intensity increase: increase the number of repetitions in each group 1-2 times every other week.

Training goal: each group reaches 16 times (8 times on one side), 3 groups complete the action standard, one side can do 8 one-handed pull-ups and 8 one-handed pull-ups on the right-angle bar continuously, and you can directly try one-handed pull-ups on the horizontal bar, and generally you can complete 1-3.

Training cycle: you can enter this training stage, and generally you can complete the training goal in 4-6 weeks.

The essentials of centrifugal upward contraction of one-handed pull-ups;

1 For example, on the right side, the grip distance is narrow, the left hand is held forward, the right hand is held backward, the head is over the pole, and the starting position is at the highest point of the pull-ups.

2. Loosen the left hand, hang the rod with the right hand, tighten the waist and abdomen, and keep it for 4-6 seconds and slowly lower it to a straight arm.

3. Pull your body back to the starting position with both hands and repeat the second step.

Right-angle bar one-handed pull-ups essentials;

1. Take the right side as an example. Hold the bar with your left hand, hold the bar with your right hand, keep your feet off the ground and tighten your waist and abdomen.

2. Pull your body up with the strength of your right arm as much as possible, and use your left arm as an aid and stability until your head crosses the horizontal bar.

3. Control the body to return to the initial position and repeat the second step. ...& gt& gt

Question 5: The difference between one-handed pull-ups and one-armed pull-ups. One-arm pull-ups use only one arm to exert force, and the other arm is in a free state. If one hand holds the horizontal bar, the other hand holds the wrist of the hand holding the horizontal bar, and both arms exert force.

Question 6: Is one-arm pull-ups the most difficult latissimus dorsi training movement? Wide grip pull-ups up

At first glance, this action is called pull-ups, but in practice it needs wide spacing. Every exercise requires doing as much as possible.

Wide pitch pull back

This action is aimed at fitness friends who can't do pull-ups. You can use this action first. The adjustment of movement difficulty lies in the backward angle of the body. The greater the tilt angle, the greater the difficulty.

Long-distance barbell rowing

This action also requires holding the barbell at a wide distance. When rowing, ask the barbell to pull along the thigh to your lower abdomen, stop less, and then slowly return to the starting position.

Question 7: I can do so many pull-ups. It depends on your weight and strength.

Question 8: What is the highest record of one-arm pull-ups in China? Forty points. Look at this ~ ~

One minute world record

20071October 25th 10, Matt, USA? Matthew Bogdanovic, forehand, 46 times.

February 10, 2007, American Robert? Robert Natori, backhand, 44 times.

Three minutes world record

1988, Vietnamese Ngo Xuan Chuyan, forehand, 100 times.

Half-hour world record

20071October 24 10, German Stephen? Stephen Hyland, backhand, 457 times.

March 26th, 2006, Matt, USA? Matthew Bogdanovic, forehand, 433 times.

One hour world record

February 2008 12, German Stephen? Stephen Hyland, forehand, 825 times.

June 2007 65438+1October 65438+August, German Stephen? Stephen Highland, backhand, 8 12 times.

6-hour world record

April 28, 2007, American guy? Guy Short, forehand, 2456.

On June 24, 2007, German Stephen? Stephen Hyland, backhand, 2968 times.

12 hour world record

April 28, 2007, American guy? Guy Short, forehand, 3 1 16 times (Short stopped trying after 9 hours and 30 minutes).

On June 24, 2007, German Stephen? Stephen Highland, backhand, 3750 times (Blue Ocean lasted 8 hours and 3 minutes).

A teenager in Texas broke the Guinness World Record for forehand pull-ups. Interestingly, his father used to hold the world record for forehand pull-ups.

The young athlete from Texas is named Armstrong. He 16 years old, a high school student. A few days ago, he set a new Guinness World Record for forehand pull-ups with a score of 2,446 times 12 hour at Nanhu Gymnasium in Dezhou, breaking the original record of 2,222 times 12 hour.

Armstrong's outstanding achievement is not accidental, but more likely related to heredity, because his father was the world record holder of 5-hour forehand pull-ups. Armstrong said that his next goal is to break the world record of completing 3000 backhand pull-ups in 24 hours.

The maximum number of continuous pull-ups from the static state is 170, which was set by Li Qingyong in August 15, 1983 at Banyan Gymnasium in Seoul, South Korea. Robert Chizno was born on1952 65438+February 9th1982 65438+February 3rd. At Queen's University in Kingston, Ontario, Canada, he completed 22 right arm pull-ups, 18 double arm pull-ups, and 12 nylon.

Question 9: How long can I practice one-arm pull-ups at the earliest? This is very difficult. I've been practicing for a long time and nothing has improved. You can change your hand to hold the wrist of the other hand after practicing for a long time. This kind of single arm is easier and can also improve the exercise intensity. If you want to practice one arm, don't just do it with your hands a few times. The key is to improve the intensity of your movements.

Question 10: how long does it take to practice one-arm pull-ups Diet should keep up with your schedule.