How to do pull up?
How to do pull up?
The pull-up I will talk about in detail is the most classic forehand pull-up, but the same is true for backhand, narrow grip, wide grip, neutral grip (palm to palm), and high pull-down.
Step 1: Tools
To learn to pull up, you have to have a straight pull bar, some anti-skid powder, and a pedal. The anti-slip powder is very important because the pull-up has certain requirements for grip strength. Pedals are also very important. The pull bars in the gym are relatively high, which is very helpful for those low students.
Step 2: Setup
First, rub a little anti-skid powder on your hand, and then put a pedal under the pull-out bar.
You can also jump up and grab the horizontal bar without pedals, but I think it's hard to find an accurate grip after jumping up. Moreover, if you jump too hard and your body is still shaking, you have to wait until your body stops. It's a lot of effort in vain.
So I suggest raising myself with the pedal.
Step 3: Grip distance
Many people have some misunderstandings about the pull-up grip, so I want to explain the pull-up grip carefully.
The upward grip distance of the pull-up can be divided into three types: narrow grip, with the grip distance as wide as the shoulder; Middle grip, grip distance 1-2 punches wider than shoulder; Wide grip, grip distance wider than shoulder > 2 punches.
Step 4: Pull
After finding the right grip distance, lift your legs and let yourself hang in the air.
Many people think about bending their elbows and pulling up their bodies immediately after they do this, but this is wrong because it only uses the biceps brachii instead of the latissimus dorsi.
If you want to pull up your body with the strength of the latissimus dorsi muscle, you have to do the two points I mentioned before: straighten your chest, arch your waist and control your shoulder blades.
After hanging in the air, you have to think about straightening your chest and arching your waist, then sinking your shoulder blades, and then bending your elbows and pulling up your body.
Step 5: DropAfter pulling up, you have to fall. But a lot of people are falling too fast, so that after 4-6, their bodies start to shake and more and more use the lower body and core strength to pull themselves up.
So I recommend taking a little control when you're down, and if your body starts to shake, calm it down before pulling it.