In the unarmed fitness movement, the difficulty of pull-up is relatively high. It is also one of the items of physical fitness test in middle school.
According to the standard posture and force free operation method, many people can't even do one pull-up. The main problem lies in the lack of strength and force posture.
Let's introduce 4 pull-up training techniques:
1. Shorten grip distance
According to the standard practice, the holding distance of both hands should be greater than the shoulder width. There are left and right separated fixed handles in the gym, just holding the bend, which is the standard holding distance position.
Using wide-distance grip can stimulate the upper back muscle group more, especially the teres major muscle, but it requires higher arm strength. It is often exhausted when pulled up half.
At this time, you can move your hands inward, use the grip distance that is the same width as or less than the shoulder width, and choose the full grip method to hold the bar, so as to increase the grip strength. The force points are more concentrated in the middle and lower part of the trapezius muscle and the inside of the latissimus dorsi muscle. At the same time, the biceps brachii will also participate in more force, so it is easier to complete the action.
2. Start the back force
Pull up is a compound action, which needs to coordinate the strength of the arm and back to complete the action.
If there is a shrug and arched back in the process of pulling the body upward, it means that the back is loose and the arm exerts more force, so it is easy to exhaust in advance.
Therefore, after holding the bar, it is necessary to sink the shoulder blade to the bottom and continue to force upward. In addition to the upper back muscle group, it can also start the latissimus dorsi muscle to participate in the force, and then contract the shoulder blade inward, and the middle and lower part of the trapezius muscle can also be tightened. In this way, the back stimulation will be more obvious and can be pulled higher.
3. Bouncing explosive pull-up
The higher the horizontal bar is, the more difficult it is to pull up. It is often only possible to stick the bar on the forehead, and even the half-way movement can not be completed.
The continuous pull-up is a great test of muscle endurance and explosive power. If the strength is insufficient, it is difficult to continue to repeat the operation.
You can put a wooden box or fixed object on the ground, step on the upper end with your feet, hold the bar with both hands, bend your legs and jump up, pull your body to a high position, then slowly put your body down, and repeat after returning to the position.
Using this bouncing method, we can improve the instant explosive force, omit the hanging posture, increase the number of training, strengthen the strength of the upper back and arms and enhance muscle memory.
4. Fast half range action
In the traditional pull-up, the motion trajectory is closer to straight up and down, at least the chin should cross the bar.
Now turn your body back slightly, with your eyes towards the horizontal bar, concentrate on pulling your body upward, and form a vertical angle between your upper arm and your forearm. You need to speed up the movement and repeat it several times in a row.
This method can activate the latissimus dorsi and trapezius muscles in advance, tighten the whole back all the time, and repeat the half range of training, which can further strengthen the coordinated force of the back and arm.
If you want to do a good pull-up, you must often train. Adding some skills can get twice the result with half the effort.
By shortening the grip distance, both hands can hold the bar more stably; Starting the back force can avoid early exhaustion of the arm; Training bouncing explosive pull-up can improve muscle endurance and explosive power; Repeating fast half range movements can further strengthen the strength of arms and back.
It is recommended to choose one method every day, repeat 6 groups * 8, and complete the standard pull-up after 3 months.