【Abstract】 Pull-up is one of the basic movements of freehand training. At the same time, it is also the ace movement for back training. If you want to develop a broad back, then pull-up is a must-practice movement. But we also know the movement of pull-ups.
The pull-up is one of the basic movements of freehand training, and it is also the ace movement for back training. If you want to develop a broad back, then the pull-up is a must-practice movement.
But we also know that the pull-up is more difficult, and many people can't even complete a standard movement.
If you want to practice pull-ups in a short period of time, the main thing is to strengthen the basic strength and follow the training more often.
1. Standard action requirements for pull-ups
Standard pull-ups require:
Stand under the bar, lift both arms up, jump up hard and hold the bar with both hands.
Straighten the arms on both sides, bend the knees and lift the legs back, tighten the back down, start to pull the body up to the highest position and stop, then lower the body back to the position and repeat the action.
Note: The body cannot be rocked back and forth to maintain the stability of the core muscles. It is necessary to tighten the scapulae on both sides of the back downward, so that the back muscles can be used more to exert force. The top position should be done: the upper part of the chest muscles is attached to the bar.
2. How to practice pull-ups in a short time?
If you can't do pull-ups well, it's mainly because your basic strength is weak.
Pull-ups use: hands, forearms, biceps, upper and middle back muscles, and core.
As long as you have weak strength in one part, it will appear: you can't hold the horizontal bar tightly with both hands, your forearm will fail quickly, it will be difficult to pull to the highest position, and the arm will exert more force.
If you want to practice pull-ups in a short period of time, you need to focus on improving the muscle strength of these parts.
A. Improve hand and forearm muscle strength
There are two movements that need to be trained, namely: finger pinch barbell plate and wrist curl behind barbell.
①Pinch the barbell plate - strengthen the hand grip
Stand naturally, hold the barbell plate with both hands, and stick 5 fingers tightly to the barbell plate, and place the arms on both sides straight down on the sides of the body, and keep still.
②Wrist curl behind barbell - strengthen forearm strength
Hold the barbell from behind, stand up, keep your chest and abdomen straight, keep your back straight, start to move your wrists, and drive the barbell up and down.
B. Improve biceps strength
For the biceps, you need to train two movements: barbell curls and concentrated dumbbell curls.
①Barbell Curl - for the biceps
Stand with the barbell in both hands, with your upper arms close to your sides, start lifting the barbell from the bottom up to a high position, then return to the position and repeat.
②Concentrated dumbbell curls - for unilateral biceps
Sit and stand with a dumbbell in your right hand, bend your knees, lean your body to the right and straighten your right arm, hold your left knee with your left hand, and start raising the dumbbell up to the top position, then lower it back down and repeat, then switch to the left holding the dumbbell Alternate training.
C. Improve upper and middle back strength
You need to do two movements, namely: wide pull-down and reverse rowing.
①Wide-distance high pull-down - improve the strength of the upper back muscles
Hold both ends of the bar with both hands, sit up with your knees bent, pull your back down, and start pulling the bar until it stops at the lowest position, then return and repeat.
② Reverse rowing - improve the strength of the middle back muscles
Place the bar in the squat rack, adjust the height, hold the bar in both hands, bend your knees slightly, straighten your back, and begin to pull until your pecs are on the bar, then come back and repeat.
D. Improve core muscle strength
There are two movements that need to be trained, namely: horizontal bar suspension and L-shaped suspension.
①Horizontal bar hanging
Jump straight up from the ground, hold the horizontal bar with both hands, lift your legs back, straighten your arms on both sides, and keep still.
After jumping up, hold the bar with both hands, straighten your arms on both sides, and straighten your legs together.
3. Specific training plan
There are a total of 8 exercises to improve basic strength recommended above, and it is difficult for newcomers to complete all of them.
You can train a single part or a combination of parts in sequence, which makes it easier to operate.
Here are two reference plans:
Plan 1: Alternate training
Monday: Finger pinch barbell: 5 sets*30 seconds, wrist curl behind the barbell: 5 sets*15 reps
Tuesday: Barbell curls: 5 sets * 15 times, dumbbell curls: 4 sets * 15 times on each side
Wednesday: Wide pull-down: 5 sets of 12, reverse row: 4 sets of 12
Thursday: Horizontal bar hang: 5 sets * 20 seconds, L-shaped hang: 4 sets * 20 seconds
and so on
Plan 2: Parts combined training
Monday: Forearm + Grip + Biceps
Barbell curls: 5 sets * 12 times, dumbbell curls: 4 sets * 12 times on each side
Wrist curl behind barbell: 4 sets * 15 times, finger pinch barbell plate: 4 sets * 30 seconds
Wednesday: upper back + middle back + core
Reverse rowing: 4 sets of 10 reps, wide pull-down: 5 sets of 12 reps
L-shaped hang: 4 sets * 15 seconds, horizontal bar hang: 4 sets * 20 seconds
and so on
Write at the end:
To get good at doing pull-ups in a short amount of time, you need to strengthen the basics, especially the hands, forearms, biceps, upper back, middle back, and core.
It mainly trains 8 movements. You can use the alternate training method or the method of combining parts to operate. If you insist on training every day, there will be obvious results in about 3-5 months. You can complete at least 3-5 pull-ups. The key Still more practice.