Do beginner moves
1. Make curved arm suspension.
In order to exercise the muscles of your shoulders and arms, please start with the curved arm suspension. Put a box under the horizontal bar. When you stand up, your chin should just exceed the horizontal bar. Hold the horizontal bar with both hands and palm inward. Pull yourself up slightly above the horizontal bar. Keep your elbows bent and your chin above the horizontal bar. Hold this position and hang it on the horizontal bar until you feel tired. As your strength increases, you get closer and closer to the goal of pulling up, and you can gradually prolong the hanging time.
2. Try static suspension.
Static suspension helps to exercise arm strength, so that you can finally complete the pull-up movement. When doing static suspension, put a chair under the horizontal bar so that your arms can just reach the horizontal bar. Hold the horizontal bar with both hands, palms facing outward. Pull your body up 2.5cm and swing your elbows to the side during the rise of your body. Bend your knees and keep your feet off the stool until you feel tired.
Don't shrug when doing this. If you find yourself shrugging, you have to continue strengthening before you do a real pull up.
3. Lower your body slowly.
Lowering your body also requires practice. In order to put the hanging posture of lowering your body, please put a chair under the horizontal bar, hold the horizontal bar with both hands, shoulder width and palm inward. Tighten your muscles and get your feet off the chair. Slowly lower your body. Then, return your feet to the chair and repeat the above process.
Do this exercise every day until you can slowly lower your body. In lowering your body, you must be able to control the rate of descent. If you find yourself slowing down too fast, you're not ready to pull up.
4. Make a training plan for these exercises.
In the process of laying the foundation to complete the routine pull-up, you should focus on one aspect of the action every day. Please make a training plan for yourself, practice all aspects of pull-up in turn, and arrange rest time between practice days.
Start with hanging. Do group exercises, each lasting 20 to 30 seconds, and rest between groups for one to two minutes. Practice every other day to exercise your muscles.
Then, transition to lower body exercises. Please lower your body 8 times. Do two or three groups and rest for one minute between groups. Practice every other day.
When you feel more and more relaxed, you can start to combine hanging and lowering exercises. Remember to take a break after each group of movements. Eventually, you will find that you can easily pull up and pull up.
Transition to true pull up
1. Start with the pull-out suspension.
Practice the pull-up suspension before starting the complete pull-up. At the beginning, hold the horizontal bar with both hands and hang your body under it for 20 to 30 seconds at a time, repeating three to five times. When finished, stand on the chair with your chin above the horizontal bar. Then, bend your knees and use the strength of your hands to keep your body above the horizontal bar. Do this exercise three to five times, holding the position for 5 to 10 seconds each time.
Practice every other day until you feel very relaxed.
2. Do reverse pull up.
Reverse pull up can help you learn the technique of lowering your body in pull up. When doing the reverse pull up, repeat the lower body exercise of the chair. Then, pull up slightly. While keeping the movement steady, pull your body as high as you can. Do this four to six times.
When you feel that the reverse pull-up has become easier, you can start the next exercise.
3. Transition to reverse rowing.
When rowing in the opposite direction, put the horizontal bar on the squat frame, which is as high as your waist. Lie under the horizontal bar. Grasp the horizontal bar with both hands, and the spacing is slightly wider than the shoulder. Your posture should be opposite to push ups and keep your body straight. Straighten your arms, let your body hang under the horizontal bar, and extend your feet forward. Then, pull your body up so that your chest is close to the horizontal bar. Hold this position for three seconds.
Take 15 reverse rowing as a group. When you can easily complete three groups, you can start practicing the complete pull up.
4. Start pull up.
As you become more skilled, you should be able to complete the pull up. Hold the hanging position, hold the horizontal bar with both hands, palm outward, pull the body upward until the chin is close to the horizontal bar, pause for one second, and then lower the body.
5. Increase the number of pull ups.
Initially, you may only do a few pull ups a day. Don't increase the frequency too quickly, or you may hurt yourself. You can try to increase the number of pull ups in each group, but each group can only increase one or two times a day at most.
Take safety measures
1. Consult your doctor before starting a new exercise program.
Before implementing a new exercise program, be sure to consult a professional medical staff, especially if you have any potential health problems. Try to pull up. Consult your doctor first to make sure it's safe for you.
Discuss with your doctor any problems or concerns with your back, neck, shoulders, elbows or wrists.
2. Don't jump.
At the beginning of pull-up, you may like to jump up to grab the horizontal bar to help yourself pull up. This will prevent you from using the correct muscles to complete the pull up. Try to use only the muscles of your arms and upper body to pull up your body. Don't jump when you pull up.