The standard pull-up can not only effectively exercise the back muscles, but also strengthen the overall strength of the core and arm. The process of completing a complete pull-up requires the joint participation of many back skeletal muscles and upper limb skeletal muscles. It is a multi-joint compound movement exercise, a better method to exercise the upper limbs, and the most involved muscles, and the most complex movement mode among all the exercises to develop back skeletal muscle strength and muscle endurance It is the most effective way to develop the muscle strength and muscle endurance of back skeletal muscle. At the same time, it is also the most challenging self-weight fitness movement. We have sorted out some training methods for you to make the pull-up no longer difficult.
The pull-up is divided into forehand and backhand positions, and the muscle parts used in these two positions are different. The standard forehand pull-up is that the arms are vertically upward, the palms of both hands are slightly wider than the shoulders, hold the horizontal bar, keep the body stable, do not shake, and use the upper body strength to pull the whole body up. The backhand pull-up is based on the forehand pull-up, rotating the arm inward to make the palm hold the horizontal bar backward, and pull the body upward when the body is stable.
What if arm and shoulder back muscles are weak and can't complete pull up? Don't worry, you can start with the weak parts and start with a few simple actions.
1. Find a horizontal bar slightly higher than the waist, straighten your body, touch the ground with your heels, and hang it obliquely under the bar. Hold the bar with the palms of both hands facing outward, and the holding distance is slightly wider than your shoulders. Slowly pull your body up to the bar, close to the highest point, and then slowly lower your body until you straighten your arms. Your body should be straightened all the way, and you can't collapse your waist and bow your back.
2. Grip strength and suspension stability also restrict the upward performance of pull-out. Grip strength is the power to grasp the horizontal bar. Many people can't hold on more times, which is directly related to their inability to grasp the bar. Another is the suspension force. The suspension force is determined by the scapula and clavicle. If it is found that the shoulder cannot be sunk during the pull-up process, it indicates that the suspension force is not enough.
To improve the grip strength and suspension strength, you can find a horizontal bar, hold the horizontal bar with your forehand, lift your feet off the ground and stick to it until you are exhausted. This simple training can enhance the grip strength of the hand and the strength of the forearm. Do 4 groups at a time, 4 to 6 times in each group, 15 to 20 seconds each time.
3. Step on the stool and pull up. At this time, pay attention not to use your legs to make your body upward. Your feet can leave the pad or not. Use your back muscles to drive your body upward.
If the strength is stronger, but the pull-up cannot be completed, you can hang the elastic belt on the rod, then step on the elastic belt and rely on the elastic force to complete the action. Do it in groups of 5 to 8. Pay attention to the quality of each action and the sense of the force of the back muscles. Don't pull up the body with arm strength.
Carry out complete non-auxiliary pull-up. Although it can not be completed in a short time, there should not be too many auxiliary exercises. If you can complete the standard pull-up, even if the quantity cannot be guaranteed, you should try to complete it with standard actions. In addition, there is no need to train every day. Excessive muscle training in the same part will reduce the training effect or even hurt. Back training can be done two to three times a week.