I believe that many people have thought about how to achieve the perfect pull-up movement! In particular, the vast majority of women don't think they can conquer this exercise one day, in other words, they grew up thinking they couldn't do it physically. In fact, the New York Times once published a report on "Women and some men are incapable of doing pull-ups". Therefore, it is a normal everyday concept for many women to potentially think that they cannot do this movement. What's worse, this logic makes many people who are physically fit but temporarily unable to do pull-ups even more believe that they will never be able to do it.
Is it really impossible to do it?
However, in 2012 the New York Times published an article titled "Why Women Can't Do Pull Ups" which was based on what was written by a study at the University of Dayton in Ohio, USA, that research The experiment was conducted with more than 17 women who could not even perform a pull-up. These women underwent 12 weeks of weight training. At that time, they were given a training frequency of 3 days a week, and the main training movements were aimed at strengthening the arms. and back muscle groups, four women were able to successfully perform standard pull-ups after 12 weeks; the researchers' basic conclusion was that women, and some men who were temporarily unable to perform pull-ups, were problems caused by height or body fat.
But do we really have to give up training because of moves that we can't do right now? In fact, pull-ups and other more difficult bodybuilding training movements require some time to build suitable muscle strength. The women in the above research reports may not have enough time or the right way to train. , in order to do standard pull-ups without the proper muscle strength, which is most likely a mistake in this experiment. However, if you've never done pull-ups before, it's a little difficult to reach your goal in just two weeks, but as long as you keep doing it the right way, no matter your gender Or age can do a standard pull-up. Next, we will use six advanced training methods to let you complete the pull-up step by step.
6 Workouts ready to start
1. FLEX HANGS
When you start to engage in pull-up related training, you need to strengthen the back, arms, core, and strengthen the grip, and the hanging bar is the best way.
1. Step on a bench or chair, bring your chest position up to the height of a single bar, then just hold and hold.
2. At first you may wish to use the reverse grip bar (palms facing you), once you get used to this grip, try switching to the positive grip bar (palms facing out).
3. When you insist on hanging on the bar, pay attention to tighten the shoulder blades together and use the core strength of the abdomen, and hang for at least ten seconds each time you hang the horizontal bar.
If you have been doing pull-ups for a while at a certain number of times, the horizontal bar can help you break through your plateau. Try adding a few hangs to the end of your pull-up workout, and over time you'll see how strong you can get!
2. BODYWEIGHT ROWS
If you feel that your biggest weakness right now is your lack of strength, then reverse rowing (also known as reverse push-ups or Australian pull-ups) is a great way to fix that. To do this, find a knee-height parallel bar outdoors, a parallel bar brace, or a squat rack with an adjustable-height barbell. You can also do it with a gymnastics ring or TRX. Note that the instability of the support can make the exercise more difficult.
1. Lie under the parallel bars, hold each side of the parallel bars with both hands, keep your arms straight, and lie on the ground with your shoulders.
2. Straighten your legs, inhale and strengthen your core (the navel doesn't pull in or push out. Imagine when someone is trying to slam your belly, you inhale, and then tighten the abdominal muscles to the feeling of attacking), and bring the shoulders back (shoulder blades) and sink.
3. With the palms facing each other, hold the parallel bars to raise your body, and try to pull your chest as high as possible to the parallel bars. If it's too hard, bend your knees, but try to minimize the force on your legs and use your upper body to pull your chest toward the parallel bars as much as possible.
Once you're comfortable and comfortable doing this exercise, practice changing the grip of your hands so that your palms face away from you. Do each set of 10 to 15 repetitions of the Supine Suspension Extension and complete two sets.
3. JUMPING PULL-UPS
If you can't do pull-ups, but reverse rowing and horizontal bar exercises are too boring for you, try jumping pull-ups.
1. Stand under the single pole, the single pole should reach a height that is not easy to reach, then jump up gently, and then pull your head up to the single pole.
2. To make this exercise more effective, try a slow eccentric exercise, which is to lower your body as slowly as possible. If you're using a door-bar arm pull-up bar, this is a bit lower, and you'll just have to bend your knees to get the same effect.
Do each set of eight to ten jumping pull-ups and complete two sets.
4. BAND-ASSISTED PULL-UPS
Using elastic bands to assist pull-ups can be an additional option in the training process. This move is a great way to build strength and other advanced exercises. The elastic band is very helpful to strengthen the strength required for the pull-up movement. While using the elastic band to practice, you can completely practice the details of the pull-up movement, and at the same time reduce some of your own weight, so as to make this training more easy.
Elastic bands can even assist inexperienced people in practicing pull-ups and have a great effect on building self-confidence. The use of an elastic band also allows you to go from one or two pull-ups to five to ten or more. You can assist yourself in at least a few pull-ups with any kind of elastic band. As the movement gets easier (yes, as long as you practice), first increase your reps, then upgrade yourself to a lighter weight band. (The elastic band needs to be put on the drawbar before the exercise of the elastic band to assist the pull-up)
1. First knot one end of the elastic band into a loop, go around the tie rod and cover it, make sure that the elastic loop is firm when pulling.
2. Grasp the lever forward with your palms and place your feet on the lower edge of the band; pull your shoulders back and down, tightening your core; then pull your chest toward the bar before lowering slowly. It's best to do both grips (forehand to backhand) when practicing, you can start with backhand pull-ups, which are relatively easy for most people.
When you've made some progress on the horizontal bar or pull-up, and you no longer need auxiliary equipment, you can use the elastic band to help you overcome the inevitable plateau (bottleneck) in the pull-up training. When you're using a band that allows you to do ten or more pull-ups, it's time to switch to a lower-pound band.
5. Backhand Narrow Grip Pull-Ups
Most people find it easier to do pull-ups with the palms facing back (towards themselves). This is because the backhand is mainly used for the strength of the biceps, and the biceps are muscles that most people use almost every day, so they are naturally stronger than the latissimus dorsi and triceps (these are the muscles that are used when the forehand wide grip horizontal bar is used for lead muscles that are primarily used when the body is up).
1. Hold the pull-up bar with both hands and hang your body with strength in your core, with your feet slightly hanging in front of you.
2. If you have had a previous shoulder or elbow injury, you may want to bend your elbow slightly at first; otherwise, straighten your arm completely.
3. Adjust the shoulders back and down, tighten the core, and then pull your head higher than the horizontal bar. 4. Maintain some control when lowering your body, and don't lower your body with a plop, so as not to cause unnecessary damage to your shoulders.
6. Forehand Pull-ups
For most people, doing a pull-up with both palms facing the bar is much more difficult than a backhand pull-up, so if you can do multiple backhand pull-ups in a row and still can't complete a forehand pull-up , please don't feel discouraged. Continue to practice backhand pull-ups and forehand pull-ups (with the back of your hands facing you), with negative movements (slow descents), and with time and patience, you can complete the forehand wide-grip pull-ups.
1. Hold the bar with your arms slightly outstretched, palms facing forward.
2. When doing pull-ups, remember to keep your core tight, then imagine your chest touching the bar (not just your chin), and pressing your back muscles down.
Hanging sunken shoulders
The most often overlooked part of the pull-up movement is the beginning of the movement, which is to use your scapulae followed by your lats when hanging from a rest. You may have seen some people strengthen the pull-up training on the curved arm. The arm is kept bent and never fully extended during the movement. When the trainer pulls the arm back and forth, it is strengthening the training of the scapularis and lats. Back muscles, and curled arm pull-ups are easier to pull up, so only half-set pull-ups are counted.
In short, the addition of suspended shoulder sinking in the training process is absolutely helpful to the training of the scapularis and latissimus dorsi.
To perform this movement, hold the lever and suspend the arm fully straight from the bar. Relax your body and keep your arms still, pull your shoulder blades down while keeping your body still, hold for a moment and then relax. This exercise focuses on control, the shoulder sink is a very subtle movement, and slowing down helps with back control. Before the pull-up, do two sets of suspended shoulders, ten to fifteen reps each, to increase the strength of the scapula position.