5 key guidelines for pull-up training [2022 latest]
Chin ups can effectively construct the strength of shoulders, back muscles and arms.
We often mention that squatting is the king of movement, and considering the upper body.
You can't forget "chin ups". This action is very important, but many people can't pull it up.
The main reason why it is difficult to pull up is that you need to rely on the strength of your hands, arms and shoulders to support the weight of your body. It is difficult for many people who lack exercise at ordinary times.
Below we will analyze the pull-up, so that you can have the right method while practicing hard.
There are three grip methods for pull-up
#forehand pull ups
Holding the bar with the palm facing outward, because the biceps of the arm can not participate, more training is on the back, and this action is also more difficult.
#backhand chin ups
Hold the bar with the palm towards the body. At this time, the biceps of the arm is more involved, and this method is also relatively simple.
5 "key points of operation" with upward pull-out
1. Activate the latissimus dorsi muscle
Latissimus dorsi is one of the largest muscle groups in human body
In order to create a good pull up, I will first teach you to feel the contraction of latissimus dorsi muscle,
Today's lesson is straight arm pulley pull-down. First, grasp the grip with your backhand.
A #starts at shoulder height
B #pull down to both sides of the body
During the movement, keep the arm locked and put it on the latissimus dorsi muscle
- It can be placed before the pull-up movement as a warm-up weight.
- Not too heavy, muscle sensitivity is more important.
2. Keep the shoulder blades stable during the pull-up process
The importance of the shoulder blade is like the base of the boom. Only good stability can have good power transmission.
3. When pulling up, keep your body neutral without shaking, and keep the central axis tight
abdominal and gluteal muscles, maintain tension continuously
As shown on the below, shrugging your shoulders is a standard mistake
4. When pulling up, keep your chest up and feel that you are looking for a bar with your chest
5. Respiratory control
Up control for 2 seconds [exhale], down control for 3 seconds [inhale]
The upward (downward) centrifugal time of unarmed pull-in can be prolonged, and the effect of triggering muscle hypertrophy is better.