Pull-ups require men to have a certain grip strength, upper limb strength and shoulder strap strength, and must be able to overcome their own weight and complete it once. Pull-ups play an important role in developing the suspension strength, shoulder strap strength and grip strength of upper limbs. So, here are the skills and methods of pull-up fitness training that I will share with you. Welcome to read and browse.

First, correct training.

Hold the horizontal bar with both hands, with a wide grip distance, arms straight, body suspended, legs crossed and legs bent backwards. Pull-ups, inhale, hold your head high, lean back as far as possible, abduct your elbows, relax your shoulders and tighten your back muscles. It is best to pull the body to the bar and touch the nipple, contract for 3-5 seconds at the peak, and fully tighten the back muscles. Then slowly lean back in 2-3 seconds until your arms are completely straight, so that the latissimus dorsi and back-related muscles can be fully extended, while your legs are straight, and the whole lower body is relaxed and exhaled. Repeat the exercise.

Note: the movements should be standardized and the thoughts 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.

Of course, it is difficult for beginners and heavy people to complete such difficult pull-ups But don't worry, you can ask someone to help you practice according to the above requirements, or do other back exercises such as heavy hammer pull-down.

Second, the dumbbell training plan

The theoretical basis of the four-week training course is increasing weight: in other words, the weight you lift every week is increasing bit by bit, while the number of times is decreasing. You can do 10 times in the first week, 8 times in the second and third weeks, and 6 times in the fourth week. In order to strengthen your strength, you should lift enough weight to make you feel tired in the last two times of each group, but it will not deform your movements. ..

Lift weights three times a week and take a day off after each exercise. Exercise on Monday and Friday, and exercise on Wednesday. 2. In order to prolong this sport, we should constantly increase the weight and circulate as mentioned above. After ten weeks of exercise, it takes 1 to two weeks to recover.

Before each exercise, it is best to do light aerobic exercise for 5 to 10 minutes according to your own preferences (it is best to exercise the upper and lower bodies). After exercise, stretch the main muscles used.

Exercise 1: Monday and Friday

1. Do squats with barbells. Put the barbell on the bracket, stand in front of the bracket, let the barbell rest on your upper back, your feet naturally separate, and stand up straight (don't bend). Lift the barbell on your shoulders, and the distance between your hands is slightly wider than the distance between your feet. Lift the barbell and contract it so that your tailbone faces the ground. Support your whole body weight with your heel. Repeat the above actions. This action mainly exercises quadriceps, biceps and hip muscles. The starting weight is 5 to 65 pounds.

2. Press the barbell board. Lie flat on the bench with your heels on the edge of the bench. Hold the barbell above your head with your hands slightly wider than your shoulders. Lift the barbell to your chest and stop your arms (don't bend). Abdomen in. Keep your wrist and elbow in a straight line, inhale and slowly put the barbell on your chest. Bend your arms and put the barbell at the bottom until your elbows are parallel to your shoulders. Repeat the above actions. This action mainly exercises the chest muscles, upper shoulders and triceps. Starting weight: 35 to 45 pounds.

3. One-arm movement. Place your right knee and right hand on the bench, with your knees in line with your hips and your right hand in front of your right shoulder. Hold the dumbbell in your left hand and bend your hips so that your back is parallel to the bench. Your left arm droops naturally, palms inward, flush with your shoulders. When you lift a heavy object, contract your back muscles and keep your shoulder blades backward. Do not turn your hips and shoulders. Straighten your arms and repeat the above actions. Change direction and repeat with your right arm.

4. Support the arm to bend and push. Stand or kneel on an assistive device. Put your arm directly on the bottom bar under your shoulder and bend it 45 degrees. Straighten your arms (don't bend) to support your body. Slowly return to the initial position; Repeat the above actions. This action mainly exercises triceps. At first, the resistance is 50-65% of your weight (about 65-80 kg for women weighing 130 kg).

5. Dumbbell exercises. Raise the dumbbell with both hands, your feet are naturally separated, your arms are at your sides, and your palms are opposite. Contraction of abdominal muscles. Keep your elbows flush with your shoulders, bend your arms and lift the barbell to your shoulders. Put it down; Repeat the above actions. This action mainly exercises biceps. Starting weight: 5 to 10 lb per hand.

6. hanging practice. Tie two suspenders in the middle of the hook of the double pulley instrument. If necessary, you can stand on the stool. Put the sling on your upper arm, your legs droop and your body is in a line. Don't shake your legs, bend your knees with the strength of your abdomen so that your knees are at the same height as your hips. Further contract the abdominal muscles, bend the knees, and lift the hipbone to the ribs. Slowly return to the initial posture; Repeat the above actions. This action mainly exercises abdominal muscles. Don't carry heavy objects.

Exercise 2: Wednesday

1. Hold high. Stand with your feet apart and hip width apart, arms straight, barbell in front of your thighs, abdomen in and chest out. Bend your knees slightly so that the barbell is just under your kneecap. Bend your elbows, raise the barbell as high as possible (between your waist and chest), and stand up straight and stand on tiptoe. Hold the barbell tightly and put it back to thigh height; Repeat the above actions. This action mainly exercises thigh muscles, quadriceps femoris, middle shoulder, back waist and biceps. Starting weight: 25 to 45 pounds in three groups.

2. clean and jerk. Stand, feet apart and hip width apart, knees bent, shoulder barbell at tibia height, legs straight and completely stand, barbell next to thigh. Bend your knees and put down the barbell. Repeat the above actions. This action mainly exercises hips, thighs and extensors. The starting weight is 5 to 95 pounds.

3. Leg exercise. Lying on the leg exercise equipment, the body is at a 45-degree angle. Put your feet in the middle of the pedal, separate them, keep your legs as wide as your hips, straighten your legs, tuck in your abdomen, and press your back on the back of the chair. Loosen the operating handle. Keep the weight on the heel and bend your knees at a 90-degree angle. Straighten your legs and step on the pedal. Repeat the above actions. This action mainly exercises the quadriceps, buttocks and thighs. Starting weight: 100 to 135 lbs.

4. Pull into practice. Tie a crossbar to the equipment with a high pulley. Put the crossbar on your head, hands apart, a little wider than your shoulders. Sit down, put your thighs under the scroll, bend your knees and put your feet flat. Straighten your arms, lean back, put the crossbar on your chest, and straighten your arms. Tighten your shoulder blades and bend your arms at the same time. Turn your chest towards the beam. Slowly straighten your arms; Repeat the above actions. This action mainly exercises the middle back, back shoulders and biceps. Starting weight is 0 to 60 pounds.

5. Tilting movement. Repeat barbell exercises on a bench at a 30-degree angle. Starting weight: 25 to 45 pounds.

Third, the test skills:

In the real assessment, in addition to strength, but also pay attention to skills. Pay special attention to two points in the exam, 1, the chin must be over the bar, and 2, the first few arms must be straight.

Specific skills:

1, after completing an action, when the body is down and the arm is straight, the muscles of the shoulder joint and arm should be properly tense and cannot be completely relaxed.

2, correctly adjust your breathing, inhale during the body's ascent, exhale immediately after passing the pole, and then inhale. It is best to hold your breath and do more. Once you exhale, it's easy to get discouraged, which will reduce the body tension and lead to the loss of strength.

3. When the body goes down, make the upper body lean back and insert the toes forward, so that when the body rises, it will produce an inertia of backward force, and when people stand forward with waist strength, it will produce an upward force, which will drive the body to stand up.

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