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 do pull-ups with weight?
1, due to the heavy load, please reduce the frequency to about 5 times, and pay attention to the operation specifications. When you pull to the top, you must keep your back and chest and your elbows back.
2. When coming down, both triceps and biceps should contract hard and push down together, just like raising your head, just the opposite.
3. This training method will enable you to achieve centripetal and centrifugal contraction of muscles, thus making your functional muscles grow. When you have some weaknesses that hinder your progress in pull-ups, if you use the weight-bearing method, your weaknesses can be strengthened, so that pull-ups have a chance to make progress.
When you are doing such weight-bearing pull-ups, remember never to let your body relax when squatting. Try to imagine yourself as an indestructible machine, pulling up and down!
How to do weight-bearing pull-ups
Exercise site: trapezius, latissimus dorsi and biceps brachii.
Action essentials:
1. Hold the horizontal bar with wide grip distance with both hands (palms forward), keep your feet off the ground (sandbags can be tied to carry loads), and your arms naturally droop and straighten. (You can also tie dumbbells around your waist to carry weight. )
2. Pull up the body with the contraction force of latissimus dorsi until the horizontal bar touches or approaches the chest. Hold still for one second and let the latissimus dorsi contract completely.
3. Then gradually relax the latissimus dorsi and let the body droop slowly until it is completely drooping. Repeat. Inhale when pulling up and exhale when hanging down.