Looking at the record holders of self-weight pull-ups, it is difficult for us to find those who are heavier, have higher fat rate or are super muscular, and their weight and body fat rate are basically low. Because only in this way can we have greater relative strength and exercise super muscle endurance.
Up, China, the highest record of pull-ups is 67 for Wang Xintang (the rule is that forehand pull-ups can be rested once every 2 minutes), and he can only do more than a dozen when training with a weight of 35 kg.
Schwarzenegger's pull-up training rule describes that if you can do 12 pull-ups without lifting heavy objects, then lifting 4.5 kilograms of heavy objects may only do 10.
20 17 Guinness World Record 65438 minutes 5 1 pull-ups. You love to practice pull-ups. How many do you know?
As a self-esteem exercise, pull-ups have a very important influence on weight.
This is the same principle as doing bench press and squat. The greater the load, the higher the difficulty and the greater the strength required.
Usually street fitness experts are people with low body fat rate, clear muscle lines, light weight and great strength.
Khufu has a deep understanding of this. Khufu weighs about 97 kilograms. When he started working out a few years ago, he could hardly do any standard pull-ups.
Now, after several years of exercise, a group can do 15 standard pull-ups.
The weight dropped to about 86 kilograms the year before last, and it was much easier to feel upward.
Generally speaking, it depends on the contrast between strength and weight. If the strength is large enough, it doesn't matter much if it is heavy.
Pull-ups are a complicated movement, almost all muscles in the upper body will participate in exerting force, and the latissimus dorsi, teres major and biceps brachii of the arm will exert force.
Generally speaking, latissimus dorsi and biceps brachii are the main muscle groups, so it is most important to improve the strength of biceps brachii and latissimus dorsi.
To improve the strength of latissimus dorsi, you can do more high-level pull-downs, just like pull-ups
They all use the latissimus dorsi muscle, which is the function of "pulling up the upper arm and moving to the inside of the back".
The exercise of biceps brachii can be done by doing some barbell bending and dumbbell bending training.
The other is to control your body fat. When the low fat rate is below 18%, your body will be more flexible and your burden will be lighter.
I am Lao Hu, I love sports and share my daily fitness dry goods. Welcome attention.
I am 60 kg, and the first group of self-weight pull-ups are relaxed by 30, up to 35. After loading 10 kg, the first group only has 15, and you will know the influence of weight.
The heavier the person, the harder it is, but it is not absolute. It depends on whether his related muscle groups are strong enough. Who do you think is more difficult, a delicate little lady who can't even hold a chicken and weighs less than 70 pounds or a muscular man who often presses iron in the gym? Although the heavy weight may not be done too many times, I am afraid that the beautiful mother will be even worse.