Action process: Hold the bar with both hands, hang your body in the air, swing your body, use the power of the sudden stop of the swinging body, pull the bar with both hands, raise your chin above the bar surface, bend your arms slowly when you get off the bar, and your body will slowly return to the starting state, then bend your knees to complete the next action with help.
Key points: When doing pull-ups, focus on latissimus dorsi, try to pull your body up as high as possible, and don't let your body swing. When drooping, feet should not touch the ground. You can hang a barbell piece around your waist to increase your weight.
There are many methods, such as introducing circular exercises, games and competition mechanisms, and there are many advanced strength training methods abroad that are worth learning. It's not that I have to practice pull-ups on the horizontal bar one by one. In fact, many strength exercises can be carried out with bare hands or with the help of some very simple instruments.
Practice and testing can be separated. Although the test is to test sit-ups, other actions can be used in practice. For example, static abdominal movements, these students can do more standard. And because the action is static, it is safer than the dynamic action.
Tip: You'd better sweat before doing pull-ups.
You'd better warm up fully before doing pull-ups. It would be better if you can sweat a little, because you will feel lighter at this time, which is conducive to action. It's best to prepare magnesium powder to prevent slipping, so don't worry about sweating your hands. In addition, in the pull-up test, you must hear the referee teacher call to stop before you can stop. Don't stop just because you think you have reached that number.
Extended data:
The number of shocks should match the high pull-down.
There is a widely circulated article "Schwarzenegger's pull-up theory" in fitness magazines and websites, which is called "latissimus dorsi maximum exercise", and puts forward a series of strict action requirements for pull-ups:
1. Keep your body vertical when doing actions.
2. You can't just pull your chin, but pull it up to your chest.
3. Wide grip pull-ups can train the upper part of latissimus dorsi.
4. Biceps biceps brachii can be practiced by reverse grip pull-ups, and the narrow grip distance can strongly stimulate the biceps brachii of the arm.
Sun, a senior fitness coach in Guangzhou, said that Schwarzenegger's training method is only suitable for senior bodybuilders-an American amateur bodybuilder once trained with Schwarzenegger and fainted in less than half an hour. Therefore, he suggested that ordinary people should carry out the following three kinds of pull-ups according to their personal characteristics and needs:
1, one can't. Pull-ups with forearms as traction can enhance arm strength first. It is recommended to bend dumbbells with heavy hammers: hold dumbbells with both hands, fists facing each other, and bend hard, 6-8 in each group, * * 4. Bow over the barbell and row: hold the barbell shoulder width, bend over at 45 degrees to the ground, exert strength with the whole back muscle group, pull the barbell to touch the abdomen, and hold it for 1~2 seconds, so as to get more muscle stimulation when the action is maximized. 6~ 10 for each group, and 5 groups for * *. Try to do pull-ups and let your partner lift your waist hard, but don't lift your feet to avoid falling.
2. Affect the number of candidates. It's best to practice in the gym. First, try your best to do pull-ups, get down immediately and pull down at the highest speed. The weight should be 80% of the weight, and then try to hit the number of times.
3. Exercise your body muscles. Practice three times a week, alternating forehand, backhand, wide grip (hand width over shoulder 15 cm) and narrow grip (hand distance 10 cm), but practicing three groups is enough. Every time you practice until you can't move, you should bite your teeth and insist on doing more 1~2, so that your muscles can be deeply stimulated.
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