For most people, the pull-up is undoubtedly the most difficult of all the self weight training movements, not one of them. To complete a pull-up, you need to completely overcome the weight of the whole body, and there are almost no "cheating methods" to effectively reduce resistance. At the same time, due to the lack of exercise, the back muscle groups dominated by latissimus dorsi are quite weak.
At this point, it is almost impossible to practice directly from the standard pull-up. In fact, a considerable number of people can't even hang still on the horizontal bar, but let alone practice standard pull-up directly.
The only way is to "practice step by step", and the best practice tool to achieve step by step is "elastic band".
What is "elastic band"?
There are many names for the elastic belt used in strength training, such as auxiliary belt, tension rope, power belt, elastic belt, resistance belt, etc.
Its material is generally natural latex, which can provide different degrees of resistance according to the thickness of bandwidth. Manufacturers generally use "pounds" to represent the resistance that the elastic belt can provide.
In fitness exercise, the resistance band is multifunctional and is not limited to the use of pull-up. Almost all body parts can be designed and trained with elastic bands.
So, how to buy and use elastic bands in pull-up exercises? In fact, exercisers only need to consider one problem, that is, how to implement the "step-by-step principle" can be implemented on two specific issues.
Question 1: how to buy "elastic belt"?
It's simple: buy a set, not just one.
First, everyone's strength level is different. It's hard to know which width (pounds) elastic band is right for you before you actually use it. In addition, the use of elastic bands in pull ups and in other movements will also have different needs for auxiliary strength. An elastic band is doomed to fail to meet the requirements.
Second, your power level is not constant. At first, your strength is weak and you need a wider elastic band to provide greater upward support. With the deepening of training, the strength increases, and you can use thinner elastic bands.
Third, the physical fitness in a training process is also changing. Even in the same training, the physical fitness of exercisers is declining, and greater auxiliary strength will be needed in the middle and later stages.
Fourth, the need to diversify training programmes. For example, the requirements for auxiliary strength are also different, such as wide grip or narrow grip pull-in, forehand or backhand, which stage of strength training to arrange the pull-in upward (the beginning or middle, or the last action), and so on.
It can be seen that the requirements for upward auxiliary strength in pull-up training are affected by many factors, such as the change of difficulty caused by the change of trainer's physical fitness and movement details, the decline of physical fitness, the requirements of training scheme and so on. Therefore, an elastic band can not meet the training requirements.
Question 2: how to train?
Basic training requirements
For both novices and old drivers, if they want to strengthen the training of back muscles in the inner side for a period of time, it is recommended to train the back at least twice a week, in which pull-up exercises must be arranged.
At the beginning, it's likely that you can't pull up a pull-up with the help of the thickest elastic band. At this time, we should adopt a more relaxed method to train, such as stepping on a pad and pulling up with the help of the strength of the legs.
Usually, novices can only start training with the thickest elastic band because of their limited strength. At the beginning, you can practice 3 to 5 groups each time, 6 to 10 in each group. When you can do it easily, change to a thinner elastic band.
However, there is no unified standard for the use of elastic belt (for the selection of different bandwidth thickness). For example, at the beginning, you can only use the thickest belt in the whole process. After practicing for a period of time, you can use the thickest elastic belt to make three groups, and then use the second wide elastic belt to make two groups. This is the specific application of the "step by step" principle.
For the old fitness hand, I mean those who can easily do several pull-up fitness without elastic bands. For them, elastic band is not a necessary training tool, but it can still be used in training.
For example, in a strength training based on the back muscle, at the end, use the elastic band to carry out multiple groups of latissimus dorsi training, or in a continuous exhaustive group training, transition from standard pull-out to elastic band pull-out to deepen the stimulation of the latissimus dorsi.
That is, the use of elastic band is flexible, which can enrich and diversify the training programs of pull-up or latissimus dorsi.
Finally, some people will definitely struggle with which brand of elastic belt to buy.
As long as you buy it from a regular manufacturer, the quality of the elastic belt is reliable. There is no need to worry about which brand to buy. Instead, exercisers should pay more attention to the use of elastic bands.
This repeatedly stretched fitness product will have a rapid aging process, so the safety will decline with the passage of time. Washing and cleaning, sweat pollution, sunlight, idle accumulation, etc. will accelerate the aging process.
The suggestion is to replace a new set of elastic belt every six months to one year when the use frequency is high. The elastic band with notch shall be stopped immediately.