When it comes to pull-up, many people are familiar with it. It is also one of the common test items in many school physical education tests. Pull up is an unarmed exercise, which does not need complex fitness equipment, and the action essentials are not very complex. But for most people, even some male friends, its difficulty coefficient is very high. If there is no long-term fitness foundation, only a few people can complete this action standard and completely.
Through this article, you will get:
1. Pull up Essentials
2. How to start the pull up step by step
3. Pull up type with different difficulty
1、 Why can some fitness novices pull several pull ups without foundation, while others can't?
Many people without fitness foundation can't easily complete the pull-up action under normal circumstances. Even if they can do it completely, the number can only stay in single digits. But some people can't even finish a move. Why is there such a big difference?
Friends who are familiar with fitness must know that different people have different physical quality and skeletal muscle development. This is also the reason why training plans and methods should be formulated according to different people. When doing pull-up, we often need back muscles to exert strength, and we also have high requirements for arm strength. Maybe some people are born with strong arms, or their back muscles are developed, so their starting point is relatively high. They may succeed in pulling up for the first time.
In addition, the difference in weight will also affect the difficulty of pull-up. As we all know, pull up is a heavy training. One of the biggest resistance when you do this is your weight. The greater the weight of the body, the greater the weight of the pull-up. Generally, people with relatively light weight tend to complete better than those with heavy weight.
2、 Muscles involved in pull-up
According to the degree of participation in pull-up, these muscle groups can be roughly divided into three categories: the first category is mainly involved muscles, such as biceps brachii, brachioradialis and latissimus dorsi; The second is the secondary participating muscles, such as trapezius, serratus anterior and triceps brachii; The last one is to maintain our body balance and coordinate the linkage muscles of various parts of the body, such as core muscles and gluteus maximus.
Taking you through these participating muscle groups is to let you understand that the reason why you feel so difficult when doing pull-up is probably because these muscles lack exercise, resulting in insufficient power supply. Therefore, if you want to do a good pull-up, you must first apply the right medicine to the case, enhance the endurance of these muscles, and exercise these three kinds of muscles by using all kinds of push, rowing and pulling.
3、 Pull up Essentials
1. Grip direction
The most correct grip method should be to grasp the handle with the back of both hands facing themselves, that is, the palm should grasp forward. Many fitness experts will also use the way of backhand grip to do pull up, which is not wrong, but the difficulty of backhand pull up is slightly higher, which will stimulate the biceps brachii more, so it is not recommended to novices. But if you have a certain foundation and want to increase the difficulty, you can try backhand pull up.
2. Grip distance
When pulling up, the grip distance between hands should be slightly wider than shoulder width, which is the safest and most standard. The smaller the grip distance between hands, the higher the difficulty coefficient. For primary fitness athletes, there is no need to pursue high difficulty too much, but for those who have a certain training foundation, they can appropriately shorten the grip distance to increase the difficulty of training.
In the pull-up movement, inhale during the gradual upward movement of the body. When the body reaches the highest point and starts to turn to the downward movement, exhale. Pull up requires strong cardiopulmonary output, so you must adjust your breathing and maintain sufficient physical strength.
There are three symbolic height nodes in the pull up movement, one is where the eyebrows are parallel to the bar, one is where the chin is parallel to the bar, and the last is where the chest is parallel to the bar. At each node, you can consciously pause and feel the force of the body.
4、 Perform the basic movements that must be learned in pull-up
Any training can not be achieved overnight. Before each training, we need to analyze the main force parts first. Like pull up, it needs the strength of the arm. In order to complete the pull-up movement, we need to carry out some arm strength training in advance. Only by practicing arm strength can we lay a good foundation for completing this movement. The following movements are the introductory training before the pull-up, which can help us exert our arm strength more stably.
1. Static suspension
This action is very similar to the pull up action. If you can't complete the complete pull up action, you can use this action to practice your strength first. In the later stage, you can appropriately extend the suspension time according to your ability, increase the difficulty of training, and enhance the arm strength step by step.
2. Bow dumbbell rowing
Bending dumbbell rowing can not only enhance the strength of the arm, but also has an excellent effect on the training of latissimus dorsi. In the action track of pulling and releasing, the latissimus dorsi muscle will be stimulated to some extent. When doing this action, you can obviously feel the force of the back
3. Inclined dumbbell rowing
This action is mainly aimed at biceps brachii, latissimus dorsi and trapezius in the middle of the back. It is more difficult and more effective than bowing dumbbell rowing. If you have easily digested the difficulty of bending dumbbell rowing, you can continue to try this action.
5、 Introduce several types of pull up
1. Elastic strap pull up
This kind of pull-up is recommended to beginners. If you feel that the pull-up is still a little laborious for you, you can first use the elastic belt to give you some auxiliary strength during traction to help you complete the pull-up more easily.
2. Conventional pull up
The regular version of pull-up is suitable for those who have a certain foundation or have excellent muscle strength. As long as it is carried out according to the standard movement specifications, it will not cause muscle damage.
3. Load pull up
This kind of pull-up is suitable for those King level people. If you think that ordinary pull-up is no longer difficult for you, you can appropriately increase the difficulty for yourself. For example, appropriately increase some external load to improve the difficulty of pull-up.
Conclusion: if your foundation is weak and you can't complete a complete pull-up at the beginning, don't be discouraged. We only need to do all kinds of basic preparation training step by step, starting with arm strength training and back training. When the strength of these muscles is improved, we can have strength support by pulling up. Don't be anxious. Pull up can't be practiced at once. Only after sufficient accumulation can you achieve a qualitative leap. Work hard slowly. One day you can also become the king of pull up.