Labor saving skills of pull up
1. Go up the bar first, and then relax the waist and legs. At this time, you will feel that your waist is pulled down by the lower body, which is very comfortable. This action can ensure that your waist is relaxed, and then you can exert your waist strength with a breath.
2. Kick the lower leg forward slightly. At this time, the waist is still relaxed. Slowly swing the lower leg, and you will find that the body will only swing slightly. When swinging, when the legs are forward, the waist will be backward. When some people swing, the legs are forward, but the action is too large, but the waist will also be brought forward. This should be paid special attention to.
3. After getting familiar with this swing feeling, when "the waist is behind the horizontal bar", use both hands and waist to pull up the bar "quickly", and then relax your hands and return to the original position. In this swing, force is only exerted when pulling up. The movement of kicking the calf forward is very small and almost no force. It's completely different from that kind of large swing. Please pay special attention to this.
How to practice if you can't pull up the pull-up bar
The horizontal bar mainly relies on the strength of both arms. If you can't go up, you can use the following simple methods:
1. First open the legs horizontally for 40cm, and stand upright in the vertical direction of the horizontal bar.
2. Put your hands on the horizontal bar and move your body up slowly. If you can't go up, you can use explosive force to jump up, and then stick to it for a period of time and try several times.
3. After the explosive force of the arm is available, try to pull it up directly. If it is not successful, you can lift the dumbbell to increase the muscle of the arm, and then make the horizontal bar easier.
Note: be careful to make the pull-up bar to avoid arm strain.