Question 2: how to do one-arm pull-ups You should do it by hand! It is impossible to reach heaven in one step. To get a good foundation, I recommend you to read a book called Prisoner's Fitness, which contains pull-ups. If you upgrade from a rookie, you can do it one by one until you pull up with one arm.
Question 3: How to practice one-handed pull-ups? One-arm pull-ups is a difficult movement, which requires not only strength, but also the skill of exerting strength in practice, because the body will be unbalanced when exerting strength unilaterally. But first, we should strengthen our strength and start doing arm weight-bearing exercises. The best way to carry weight is to hang it on your waist with a chain, or you can use a backpack. When you can finish it six times, you can increase the load. When you can complete the movement with a load close to your own weight, you can try one-arm exercise. At the beginning, you can ask your partner for help, or you can put a stool and put one foot on your own. As long as you keep practicing, you can do it.
Question 4: How to practice one-handed pull-ups? Standard. Pull-ups:
At first, one hand grabbed the wrist of the other hand and did pull-ups. When you reach a certain strength, hang a towel next to your hand, hold it straight with the other hand, and then do one-arm pull-ups with your practiced hand.
The first stage: improve the strength endurance of upper limbs and back.
Training action: single-knife long-distance pull-ups;
Total training: 120 times;
Training arrangement: 6 times in each group, 20 groups, and the rest is 1-2 minutes;
Training frequency, twice a week, 2-3 days apart;
Frequency of intensity increase: increase the number of times in each group twice every other week;
Training goal: to reach the standard of each group 15-20 times and 8- 10 group to complete the action;
Training period: it varies from person to person until the training goal is completed. If you have reached the target number of times and action standards, please go directly to the next stage of training. If only one wide pull-up can be completed, it will take about 12- 15 weeks to reach the training goal at this stage.
Key points of long-distance pull-ups:
1, 1.5 times shoulder width grip, waist and abdomen tightened, trunk slightly leaned back, feet hooked together to avoid borrowing;
2. At the same time, contract the elbow joint and shoulder joint, pull the body up and head over the horizontal bar. If you want to train more fully, you can use your collarbone to cross the horizontal bar;
3. Put it back in place.
The second stage: strengthen the strength and endurance of small muscle groups of upper limbs and shoulders.
Training action: asymmetric pull-ups on horizontal bar;
Total training times: 60 times;
Training arrangement: each group 10 times (5 times on one side),1* * 7 groups, with a rest of about 3 minutes between groups;
Training frequency: training twice a week for 2-3 days each time;
Frequency of intensity increase: increase the number of repetitions of two groups twice every other week;
Training goal: reach the standard of 20 times in each group (unilateral 10 times), and three groups complete the action;
Training period: If the training objectives in the first stage can be successfully completed, it will take about 8- 10 weeks to complete the training objectives in this stage.
Key points of asymmetric pull-ups:
1 For example, on the right side, hold the horizontal bar with both hands wide, hold the left hand forward and the right hand backward, lean forward slightly, tilt your head to your right hand, tighten your waist and abdomen, and keep your body stable.
2. Pull the body to the right until it crosses the horizontal bar, keeping the left upper limb straight and the shoulder joint stable.
3. Controlled decentralization
The third stage: strengthen the strength of upper limbs and shoulders and complete one-handed pull-ups
Training action: one-handed pull-ups centrifugal contraction+right-angle bar one-handed pull-ups.
Total amount of training: 30 times per movement.
Training arrangement: each group 10 times (5 times on one side),1* * 3 groups, with 2-3 minutes rest between groups.
Training frequency: training twice a week with an interval of 3 days.
Frequency of intensity increase: increase the number of repetitions in each group 1-2 times every other week.
Training goal: each group reaches 16 times (8 times on one side), 3 groups complete the action standard, one side can do 8 one-handed pull-ups and 8 one-handed pull-ups on the right-angle bar continuously, and you can directly try one-handed pull-ups on the horizontal bar, and generally you can complete 1-3.
Training cycle: you can enter this training stage, and generally you can complete the training goal in 4-6 weeks.
The essentials of centrifugal upward contraction of one-handed pull-ups;
1 For example, on the right side, the grip distance is narrow, the left hand is held forward, the right hand is held backward, the head is over the pole, and the starting position is at the highest point of the pull-ups.
2. Loosen the left hand, hang the rod with the right hand, tighten the waist and abdomen, and keep it for 4-6 seconds and slowly lower it to a straight arm.
3. Pull your body back to the starting position with both hands and repeat the second step.
Right-angle bar one-handed pull-ups essentials;
1. Take the right side as an example. Hold the bar with your left hand, hold the bar with your right hand, keep your feet off the ground and tighten your waist and abdomen.
2. Pull your body up with the strength of your right arm as much as possible, and use your left arm as an aid and stability until your head crosses the horizontal bar.
3. Control the body to return to the initial position and repeat the second step. ...& gt& gt
Question 5: How long does it take to practice one-arm pull-ups? Diet should keep up with your schedule.
Question 6: Is one-arm pull-ups the most difficult latissimus dorsi training movement? Wide grip pull-ups up
This action can be seen at a glance, that is, pull-ups, but in practice, wide spacing is needed. Every exercise requires doing as much as possible.
Wide pitch pull back
This action is aimed at fitness friends who can't do pull-ups. You can use this action first. The adjustment of movement difficulty lies in the backward angle of the body. The greater the tilt angle, the greater the difficulty.
Long-distance barbell rowing
This action also requires holding the barbell at a wide distance. When rowing, ask the barbell to pull along the thigh to your lower abdomen, stop less, and then slowly return to the starting position.
Question 7: How long will it take to practice one-arm pull-ups? This is very difficult. I've been practicing for a long time and nothing has improved. You can change your hand to hold the wrist of the other hand after practicing for a long time. This kind of single arm is easier and can also improve the exercise intensity. If you want to practice one arm, don't just do it with your hands a few times. The key is to improve the intensity of your movements.
Question 8: How to practice one-handed pull-ups? I know this. First of all, you must practice pull-ups with both hands and push-ups with one hand. It takes a while, and then you can let go of one hand slightly when you do pull-ups (usually your right hand is harder). . . . . Practice for a long time, it will work! !
Question 9: One-arm pull-ups have actually succeeded. Then talk about how I trained my body to adapt to the feeling of raising my hand after a period of weight bearing (training my forearm). Start from the sidebar and practice one-arm pull-ups. At this time, your shoulders will be very big, so you should leave yourself enough rest time, try one-arm pull-ups from time to time (I try one once a week), and then when you can achieve 90 degrees, you can complete one-arm after a period of time. When you can do one-arm for the first time, your shoulders may be very big, and you may not be able to complete one-arm pull-ups in a short time, so you should have a good rest. When the period is over, you can show your one-arm well. As for the standard one-arm pull-ups (straight arm, forehand, no big help, little shake), you should
Question 10: How to practice forehand pull-ups? Pull-ups are an effective training method widely used by people.
Latissimus dorsi is one of the key training parts for bodybuilders. Its development has a lot to do with bodybuilding. In other words, when the latissimus dorsi is rich and developed, the whole back looks like a "V". There are many well-developed training methods for latissimus dorsi and trapezius, teres major, teres minor, rhomboid and infraspinatus.
The process of pull-ups is simple. Hold the horizontal bar with both hands wide, keep your arms straight, droop, relax below the waist and back, and straighten or cross your calves. Then, while inhaling, use the contraction force of latissimus dorsi to bend the arm and pull it up until the chin (chin) exceeds the bar or the neck is close to the bar. Inhale after a pause and slowly descend with the strength of latissimus dorsi until you recover.
Chin over the bar, this action is called "pull-ups". The back of the neck is close to the bar, which is also called "neck pull-ups". There is also a pull-up, that is, hanging a special beam on the bar and holding the beam under the frame with both hands to do pull-ups. This action is called "parallel pull-ups". Generally speaking, if you have more than 15 pull-ups at a time, you can try to practice with a belt or rope tied with heavy objects or a barbell. Some people like to hang heavy things around their waists, while others are used to tying them around their ankles. However, there are two points to be reminded. First, the weight should be appropriate; The second is to pay attention to safety.
All the exercises are not fast. If your strength today is only enough for you to do three, it will not be easy to increase it to 10 in six days. But through practice, this requirement is not difficult for normal boys.
Hold the horizontal bar with both hands, with a wide grip distance, arms straight, body suspended, legs crossed and legs bent backwards. Pull-ups, inhale, hold your head high, lean back as far as possible, elbow abduction, shoulders relax, and back muscles tighten. It's best to pull your body to the bar, contract for 3-5 seconds at the peak, and fully tighten your back muscles. Then slowly lean back in 2-3 seconds until your arms are completely straight, so that the latissimus dorsi and back-related muscles can be fully extended, while your legs are straight, and the whole lower body is relaxed and exhaled. Repeat the exercise.
Note: the movements should be standardized and the thoughts should be concentrated. When doing pull-ups, imagine that the upper lateral end of latissimus dorsi is pulled to the waist until the chest touches the bar, and you can't pull up any more. Stop for 3-5 seconds, so that all the muscles in your back are completely tightened, as if the whole body's blood is rushing to this part. Only in this way can we really get the breadth and depth needed to practice latissimus dorsi, so as to effectively develop latissimus dorsi.
Of course, it is difficult for beginners and heavy people to complete such difficult pull-ups But don't worry, you can ask someone to help you practice according to the above requirements, or do other back exercises such as heavy hammer pull-down.
When the number of pull-ups exceeds 12 times per group, weight-bearing training can be considered. Generally, you should do 3-8 groups, each group has 8- 12 times, and the rest time between groups is 1-2 minutes. The rest time varies from person to person. You can also do it according to the prescribed number of times. For example, the first group used the peak shrinkage method for 8 times, and did not do much when there was spare capacity. Rest between groups 1 min. The second group also did it eight times as required. Until the last few groups, go all out, even if the external action is not standardized, we must complete the prescribed 8 times. Do it about 50 times in total, so the practice effect is good.
Some people always feel nothing when practicing their backs. Investigate its reason, or the action is not done, or the understanding of Wen Si? Gyironda said, "When doing all latissimus dorsi exercises, when the muscles are in a state of contraction and exertion, count to 1 to 6 and then recover."
Strengthen nerves through peak contraction; Move in the middle, so as to obtain the nerve feeling that dominates the muscle, make the muscle fully congested and bloated, and finally develop the muscle effectively. This is the essence of Gironda's theory.
When you are practicing muscles in other parts of your body, if you encounter the same situation, you can also use the peak contraction method to make a breakthrough. I think miracles will happen to you as long as you practice seriously according to the norms.
Dumbbell training program
The theoretical basis of the four-week training course is increasing weight: in other words, the weight you lift every week is increasing bit by bit, while the number of times is decreasing. You can do 10 times in the first week, 8 times in the second and third weeks, and 6 times in the fourth week. In order to strengthen your strength, you should lift enough weight to make you feel tired in the last two times of each group, but it will not deform your movements. ..
Lift it three times a week and take a day off after each exercise. Exercise on Mondays and Fridays, and exercise on Wednesdays. In order to prolong this sport, we should keep increasing the weight and circulate as mentioned above. Every ten weeks of exercise ... >>