How to practice pull-ups? Pull-ups are the oldest and most well-known fitness exercise. They are compound movements, covering almost all the muscles of the upper body, and are excellent back and arm movements. Do you know how to practice pull-ups?
How to practice pull-ups 1 Forehand pull-ups are difficult. We need to hold the bar with both hands, then hold the thumb directly under it, and the other limbs hold it tightly, and then use the leg strength to move the human body upward. This is a way to hone your leg strength. Everyone should do forehand pull-ups according to their own energy to prevent tendon contusion. Now let's master the pull-ups together.
Pull-ups can't be done forehand.
1, standard can go to sportswear or use dumbbells to exercise biceps and triceps at home.
2, do more sit-ups, early can't do too much, can be divided into two groups, after a period of time to increase the total number of each group.
3, the strength of the waist and abdomen can be flat support, there are many examples of tutorials.
4. If you can't do pull-ups, you can hang the horizontal bar or exercise in the early stage.
The most important thing is perseverance.
How to practice forehand pull-ups
Grip: Hold the lever with both hands (hold it forward during testing and backward during training, etc.). ), the thumb holds the bar directly below the bar surface, and the other four fingers hold the bar from above.
Shake: shake the human body after holding the lever. First, bend your knees slightly to the rear and shake the human body back and forth.
Pull the lever: when shaking to the highest position, take the opportunity to bend your knees. Then, in the whole process of swinging forward, when the human body is about to reach the bottom of the bar, the feet change direction, and the hands lift the bar at this moment, so that the wrist joint is bent and the jaw is higher than the bar surface.
Down bar and next: When down bar, the arm bends slowly, and the human body gradually returns to the initial posture, and then takes the opportunity to bend the knee and then take the next posture.
Note: the posture should be as consistent as possible.
Forehand pull-ups
1. First, let's talk about it. Pull-ups can't just rely on the energy of the arm, so even if the arm is developed, it won't get too good exam results. Pull-ups rely on the energy of your whole body, especially the energy of your abdomen. Only by using all the energy of the whole body well and in time can we get good exam results.
2. After holding the pole by hand, the human body swings back and forth, left and right. This kind of swing is difficult to describe in words, and only you can explore how to swing is beneficial to give full play to your energy. Therefore, if there is a pole around us at ordinary times, we can grab it and shake the human body back and forth to find out what kind of swing feeling it is.
3. Finally, add that most of the energy used in pull-ups comes from the chest, abdomen and back, and less is used in the lower limbs. When doing pull-ups, everyone should pay attention to using the energy of these many parts in order to play their best level.
How to practice pull-ups? 2. How to establish a correct mode of action?
The first is to practice the scapula action pattern on the bar.
For most beginners, it is not recommended to add arm pull-ups first. You can grasp the horizontal bar with both hands, naturally hang down, straighten your arms, and naturally lift them on your shoulders, feeling that your shoulders are about to touch your ears; Start the muscles such as latissimus dorsi and trapezius, let the scapula sink and feel the feeling of bringing your body up.
The second is elastic belt's scapula retraction exercise.
This action is used to strengthen the movement mode of scapula adduction, strengthen the muscles in the middle back and restore the scapula better. Stand naturally, hold the forearm at a 90-degree angle with the upper arm, press the elbow joint to the body, and tighten your hands to tie elastic belt to your chest; Take the elbow joint as the fulcrum and do external rotation. Be careful not to use your palm, wrist or arm to exert force, but clip your shoulders back to the midline of your back and feel the force on your shoulders.
How to strengthen the shoulder and back strength stage
One is rowing with dumbbells on one arm.
Hold the stool with the torso parallel to the ground and the back straight. When lifting the dumbbell, the latissimus dorsi muscle exerts force to drive the upper arm to stretch, bend the elbow and pull up, so that the dumbbell is close to the body and keep the back muscles clamped for 2 seconds. When you put down the dumbbell, you feel the muscles in your back slowly elongate and stay tense.
The second is the Y-shaped dumbbell lift.
Bend over or lie prone, with the upper arm hanging naturally, holding dumbbells, the shoulder blades on the back contracting and clamping, the arms extending forward and outward, and the thumb pointing to the sky; Exert force on the back muscles, feel the scapula rotate outward and upward until the arm and shoulder are Y-shaped, stay for 1 s, and then slowly retract the arm.
The third is the dumbbell bird.
Bend over, keep your back straight, tighten your shoulder blades, hold dumbbells in your chest with your hands straight, fix your elbow slightly, tighten your shoulder blades, and contract your back muscles. Shoulder joints should be extended until your arms are parallel to the ground. Slowly lower your arm and bounce back to the starting position.
Auxiliary training platform on the bar
Through the first two stages of practice, the strength of shoulders, back and upper limbs has been initially improved. You can try pull-ups with less difficulty, or carry out auxiliary equipment training, that is, "down the steps" exercise. At the same time, you can be familiar with the coherent movements of pull-ups, the order and way of exerting force, and practice step by step until you can complete the pull-ups completely by your own weight.
Improve the pull-up ability
One is to use elastic belt to assist pull-ups
Tie one end of elastic belt to the horizontal bar, and wrap the other end around his knee or sole, so as to offset part of gravity by elastic force, and keep him in a correct posture for pull-ups. The difficulty can be adjusted by tightening or loosening the elastic band. Until the body has enough muscle strength, you can use the "full weight mode" for pull-ups.
The second is centrifugal pull-ups.
This exercise is actually a pull-up bar action. First, use auxiliary equipment to make the chin position directly exceed the horizontal bar, and then control the speed to make the body slowly descend until the arm is completely straight. The difficulty can be adjusted according to the descending speed.
The third is horizontal bar hanging.
This action is very simple, that is, with the help of comrades-in-arms, reach the last position of pull-ups and let the chin exceed the horizontal bar. Tighten the body through all the muscles (arms, back, chest, abdomen, etc.). ) and keep this posture until you are exhausted. This method can exercise the muscles of shoulder, back and upper arm through static contraction.
In addition, if the goal is to reach the standard of pull-ups, the training time can be referred to as follows: correct action pattern establishment stage, lasting 1 week, choose a kind of exercise, complete at least 3 groups every day, and then get familiar with simple action patterns before each training. In the stage of strengthening shoulder strength training, it lasts for 4-6 weeks, and at least 3 groups are completed every day, step by step, gradually increasing the number of each group and the number of groups. Finally, the bar training will last for 6-8 weeks. In this stage, in addition to the auxiliary training on the bar, you can also insert the shoulder strength exercise in the previous stage, such as "Dumbbell Bird". When you can do 8- 10 self-weight pull-ups at a time, you can consider advanced, such as increasing resistance (carrying a backpack) or trying long-distance pull-ups. Each training plan must increase in number compared with the last one.
In addition to pull-ups, other training courses can also be trained in the same way. First, unlock the correct opening mode, reduce the occurrence of training injuries while improving the training effect, realize scientific training, organize training through reasonable methods and technical means, and truly improve the combat effectiveness of the troops.