Because few people can complete a standard pull-up, and ten standard pull-ups are not easy for people who exercise regularly.
First of all, let's talk about what a standard pull-up is. The topic says that forehand pull-ups are standard pull-ups, which makes sense, because forehand pull-ups can call more muscle groups, including the back arm core. Backhand pull-ups will stimulate biceps more.
In the process of pull-ups, the body should not shake the relay, and the range should be complete (the arm should reach the chin) to be considered as a standard pull-up. For most ordinary people, this kind of pull-ups can't be done without hard training. It would be nice if you can finish ten.
Many people think that pull-ups are easy to complete if they are light in weight, but it is difficult and reasonable for people with heavy weight. Because this action is a self-respect training action and a test of relative strength.
Relative strength is the ratio of a person's own strength to his own weight. If people of different weights complete the same number of pull-ups, then the heavier people have greater absolute strength.
But no matter how heavy you are, as long as you can complete ten pull-ups, your relative strength is much higher than that of ordinary people. Facing some life scenes, there will be better functional strength. For example, to escape, you can easily pull up and turn over.
The first thing we do is to keep healthy, and the second thing is to have the power that can be applied to real life. Pull-ups are one of the very good moves. As long as you train hard, everyone can complete ten pull-ups. Come on!
Standard forehand pull-ups, a group can achieve 10 level, and must belong to the general population of experts; Even compared with people who exercise regularly, they are above average.
Of course, the premise of the above evaluation is the conclusion of comparison with the male group. If a woman can reach this level, there is no doubt that she belongs to the elite of the female population.
Forehand pull-ups, by what muscles? What physical qualities does it represent? Forehand pull-ups refer to holding the horizontal bar with both hands, palms facing away from their own direction and backs facing their own direction.
In this posture, the muscles that exert the main strength are the latissimus dorsi and teres major, and the muscles that exert the secondary strength are the biceps brachii of the arm.
Compare the data of the general male population, including young men aged 20-35, middle-aged men and elderly men: on average, as long as you can do 1 forehand pull-ups, it is already a "medium level" in the crowd.
Because most middle-aged people have long lost their potbellied forehand pull-ups ability.
When it comes to being able to complete 10 forehand pull-ups, it must be a master level in the crowd, even compared with people who love fitness, it is also a "face-saving" achievement.
10 the level of forehand pull-ups represents the strength and quality of the back side of the upper limb!
However, it is necessary to say what the great gods who have completed pull-ups among men can do. Counting professional gymnasts.
These great gymnasts usually have the ability to complete more than 40 forehand pull-ups in 1 group, and their upper limb strength is outrageous.
What is the level of ten forehand pull-ups? I can do ten forehand pull-ups. I can only say that the shoulder strength is reasonable and should be stronger than the average person. Before entering the gym, I often pull up; I remember when I was in high school, I heard that there was a pull-up in the high school physical education exam. I couldn't pull any of them at that time. What should I do? Pull every day, and then pull for 30 years. When you graduate from high school, a group can have nearly 20. Fitness for many years, a group can pull 1 10 or 20 when in good condition. Pull-ups are the most basic way to exercise the back, focusing on the latissimus dorsi and biceps brachii, and also have certain training effects on many small muscle groups around the scapula and forearm muscles. Take pull-ups as a regular exercise, and you can have an inverted triangle shape; Pull-ups are easy to operate. Schools and professional sports venues have horizontal bars or pull-ups, which are relatively easy to exercise. Pull-ups will also encounter some bottlenecks. For example, after you pull twenty or thirty in a group, you can't pull more to further improve; This bottleneck is that the muscle strength of the chest and back and the second and third parts of the humerus is not enough to help you complete more numbers; At this time, it is necessary to exercise the muscle strength of these related parts in time. The gym is a suitable place. You can push your chest more, pull your back with different instruments, and improve your second and third humerus with barbells and dumbbells. In fact, the principle of fitness is the same. Fitness should be holistic, not limited to local areas. The chest, back and triangle should be beautiful, and the abdomen, thighs and buttocks should be practiced more to look good as a whole. There are many pull-ups, which can produce many other exercise methods, such as: slow double (slow horizontal bar with both arms), one-arm pull-ups (standard one-hand pull-ups), front/back levels (single parallel bar front/back levels), and core areas through pull-ups. In any case, exercise is for health and beauty; In the process of exercise, we should pay attention to avoid strain. Attachment: Some pictures about pull-ups (from the Internet)-
It's really great to finish it, because few people can finish the standard pull-ups, and ten standard pull-ups are not easy for people who exercise regularly.
First of all, what is the standard of pull-ups? Forehand pull-ups are standard pull-ups, which is reasonable, because forehand pull-ups can summon more muscle groups, including the core of the back arm. Backhand pull-ups stimulate biceps more.
The number of pull-ups can't determine an individual's strength level, and the evaluation of strength level is generally based on his own weight, because a person of 200kg can't compare with a person who does pull-ups 100kg. Relative strength should also be based on its own weight.
There are three factors that affect pull-ups: whether to borrow money, whether it is standardized, and whether it is lenient. If everything is normal (such as narrow spacing). Then evaluate the results.
But relative to the public. If you can do ten absolute standard pull-ups, the level is already very high.
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It can be said that among the common fitness movements, only pull-ups are the least likely to cheat. For example, if you can't keep up with the coach's rhythm when playing spin, you can slow down the rhythm quietly; There is not enough strength when doing push-ups. Going up and down quickly without keeping your body in a straight line can save energy. When doing flat support, you can bend your back or lift your hips to extend the support time. But pull-ups, no,no. People who don't exercise at ordinary times may even have difficulty hanging bars. Even if you can pull it up, you have to overcome your whole body weight every time. There is little room for cheating. Even cheating can be seen at a glance, for example, the chin is not over the bar. For example, the common swing pull-ups are simply called "swing pull-ups", and the intensity must be lower than the standard pull-ups. Therefore, people who don't exercise may dare to boast how strong their push-ups are, but people who don't exercise rarely dare to claim how strong their pull-ups are. The so-called mule or horse, pull it out for a walk, and the truth will come out!
10 What is the level of forehand pull-ups? I consulted a lot of materials when writing pull-up articles, but I haven't found a unified standard to measure the pull-up ability of Chinese adults. However, according to the following pull-up criteria, we can evaluate the level of 10 forehand pull-ups:
(1) students. China's "National Standards for Students' Physical Fitness and Health" stipulates that boys in junior high schools, senior high schools and universities need to do pull-ups tests: boys in grade three complete 13 to 15 as excellent, and 7 pass; Boys in senior three completed 16 to 18 as excellent, and 9 as passing; Junior and senior boys are excellent if they complete 18 to 20 and pass 1 1.
(2) soldiers. China's "Military Physical Fitness Standard" stipulates that 12 pull-ups on the horizontal bar are qualified and 16 are excellent. The US Marine Corps did not force female soldiers to take the pull-up test, but in 20 17, 10000 female soldiers took the initiative to take the test, of which 765 female soldiers completed 1 10 pull-ups.
(3) ordinary people. There is no pull-up test requirement in the National Fitness Guide issued by the State Sports General Administration on 20 18. The reality is that people who don't exercise, especially those who don't do strength training, can't complete a standard pull-up.
Judging from the above three groups, if you can complete the forehand pull-ups of 10, you will definitely surpass most people who don't exercise, and at the same time reach the passing line of pull-ups for junior and senior boys, that is, 1, and soldiers only have 2. It can be said that the level is quite good.
In real life, the successful completion of a forehand (forehand grip) pull-up mainly depends on the concerted efforts of latissimus dorsi, teres major, the lower part of trapezius muscle, and biceps brachii, brachialis muscle and brachioradialis muscle. But now adults are neglected in sports and lack strength training, especially back muscles, so the weakness of back muscles makes pull-ups difficult. People with weak back muscles can only unconsciously do pull-ups with biceps brachii. However, a high-calorie diet and lack of exercise can lead to obesity and weight gain. In this case of weak back muscles and heavy weight, it is almost impossible to pull up the obese body by arms, but it is possible for thin people to pull up a few pull-ups irregularly.
So we can make two summaries: (1) If ordinary people can complete 10 standard pull-ups, they are definitely outstanding. With more practice, you can have a PK with college boys and soldiers.
(2) If you want to complete the pull-ups, you must do more strength training, especially the back muscles.
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Forehand pull-ups, I'm not afraid of jokes. I should not be qualified to make one. If I can do ten forehand pull-ups at a time, my god, then I really think this person is really better! At least among women, I have never seen such a great god!
Forehand pull-ups, hold the horizontal bar with both hands, palms outward, hands facing yourself, and then force your body off the ground. In this process, the muscles that exert force are mainly the latissimus dorsi and teres major of the back, and the biceps brachii of the arm.
Although it looks simple, if you want to do a standard forehand pull-up with muscle strength, just do it and you will know how difficult it is. I haven't seen many men do ten things at once.
My husband was in the army in those days, and it was said that he could do a few exercises when he was training, but now he has neglected to exercise after leaving the army and has been fat since he got married, let alone a few, and now he can't do any!
I can do ten forehand pull-ups at a time. If I were a woman, it would really be a great god. If it is a male, it is estimated that it is also quite powerful. At the very least, it is also a teacher's price or a senior fitness. Absolutely just in the muscles!
If it is standard, it is very strong.
Pull-ups are divided into forehand and backhand, and the difficulty of different parts of the exercise is also different. Backhand pull-ups stimulate biceps more, and more is to pull the body up with the strength of biceps; Forehand pull-ups are more critical to the back and shoulders and require higher skills. The threshold of forehand pull-ups is higher and more difficult, because most people have weak back muscles. A person who is negligent in exercise can do backhand more or less 3-5 times. But forehand, it is not surprising that one can't do it.
And pull-ups are an exercise method that can't cheat. Spinning can quietly slow down the pace and be lazy; Push-ups go up and down quickly, not keeping the body straight, saving effort; Plate support can extend the support time by abdomen or hip lift. But pull-ups are hard to be lazy, and people who don't exercise at ordinary times may find it hard to hang on the bar. Even if you can pull it up, you have to overcome your whole body weight every time. There is little room for cheating.
So ordinary people (non-sports practitioners, special students, soldiers, etc.) who can do the 10 standard forehand pull-ups )-Very strong!
The judgment basis of pull-ups
The number of pull-ups does not determine a person's strength level. Generally speaking, the evaluation of strength level should be based on his own weight, just like the effect of 1 pull-ups made by a person of 200 kg can't be compared with 100 kg/pull-ups. Relative strength should also be based on its own weight.
There are three factors influencing pull-ups: whether to borrow money, whether it is standard, and whether it is lenient. If everything is normal (for example, the distance is narrow). Then let's evaluate the level.
For example.
Weight is average, if it is 10 pull-up standard, it is above the entry level in the gym, but it is only the entry level in street fitness.
Heavy weight, if you do it in the gym, it belongs to the primary level, but in street fitness, it belongs to the level above the entry level.
And so on. (Personally, every 15 kg goes up by one level. )
Double-arm grading
I prefer whether I can be a graded arm. People usually call their arms violent. This tests the size of personal basic strength and whether the explosive force is enough. If double arms can be made, it will be the first step of street fitness.
I can do ten forehand pull-ups by myself. I feel terrible.
In middle school, physical education class passed the exam six times and got full marks ten times. At that time, it was no problem to make fifteen or six. I feel that I have been exercising in the gym for so long.
The basic physical condition is about 3 to 5 days a week, and the average daily exercise in the gym is 1 to 2 hours.
Later, I thought about it and found it wrong.
It turns out that the gym has been exercising for half a year, and my weight has increased a little, much stronger than that of that year. Only in this way can we have a deep understanding of this pull-up.
In addition to the strength and endurance of the back, the stability of the arm and the original weight are also important quality parameters, which are characteristics that other movements do not have. It seems that pull-ups are really the touchstone of the whole body quality-empty back strength, but the weight is high and it is difficult to do more, so you need to consider working hard on the weight, not just practicing strength.
Personally, I think that 10 daily gym efforts may be qualified, 16 exhausted are good, and more than 20 are excellent.
As an ordinary person who doesn't like sports, let's talk about this problem. I remember when I was in high school, that is, I was sixteen or seventeen. At that time, I weighed just over 100 Jin, and my physical fitness was good. I passed five pull-ups with a score of 12. I can easily get full marks, and I spent a little effort to do 20, which is quite good compared with my classmates around me. There are 200 boys in one grade, and the perfect score is less than 65438+. Now, it's embarrassing. I can't even do five cramps, so I think it's good for ordinary people to do ten pull-ups.