One-handed pull-up, do you do it this way?

One-handed pull-ups, which we often call chin-ups, require a certain level of grip strength, upper limb strength and shoulder girdle strength, and play an important role in developing upper limb suspension strength, shoulder girdle strength and grip strength. The key points must be mastered, and the body must be kept straight and stable. The elbows and shoulders should be the only parts of the body that move.

1. Basic Introduction

Pull-ups require a certain level of grip strength, upper limb strength, and shoulder girdle strength, and this strength must be able to overcome one's own body weight to complete it once. Pull-ups play an important role in developing upper limb suspension strength, shoulder girdle strength, and grip strength. The score is calculated based on the number of times the movement is completed according to the specifications. The more you do, the better the score is. Therefore, it is a strength endurance event.

2. Standard Action

Starting position: Hold the horizontal bar with a wide grip (palms facing forward), lift your feet off the ground, and let your arms and body hang naturally and straight.

Action process: Use the contraction force of the latissimus dorsi to pull the body up until the horizontal bar touches or approaches the chest. Hold still for one second, fully contracting your latissimus dorsi. Then gradually relax the latissimus dorsi muscles and let the body slowly descend until it is completely drooping, and repeat.

Breathing method: Inhale when you pull your body up, and exhale when you lower your body.

Key points to note: When pulling up, focus your mind on the latissimus dorsi, pull your body as high as possible, and do not let your body swing while pulling up. Your feet should not touch the ground when you are hanging down. You can hook barbell plates on your waist to add weight.

3. Tips

1. Preparation

1) Jump up or step on the bar with your feet, and hold it with your hands wider than your shoulders.

2) Keep your body stable, bend your knees, and cross your feet behind you.

2. Training movements

3) Slowly bend your elbows and pull your body upward until your chin is above the bar.

4) Slowly straighten your arms and lower your body back to the starting position.

5) Repeat the above steps until you complete a set of exercises.

3. Action essentials

Keep your body straight and stable; your elbows and shoulders should be the only parts of your body moving. Few people can do many pull-ups. It is recommended to do almost all the reps you can for your first set, whether it is three or four. Then, do two more sets, doing your best in each set and doing as many as you can. The next time you do pull-ups on the horizontal bar at the gym, try doing one or two more pull-ups per set, or one or two more sets, until you can do several sets of six reps each. The wider your grip, the more emphasis the exercise places on your back muscles. Conversely, the narrower the grip, the more emphasis the exercise places on the biceps. Note: The movement technique should be standardized and the mind should be focused. When pulling up, imagine that the upper outer end of the latissimus dorsi is pulled all the way to the waist, until the chest touches the horizontal bar and cannot be pulled up any further, and stay still for 3-5 seconds, keeping all the muscles in the back completely tightened, as if all the blood in the body is rushing to this part. Only in this way can you truly obtain the breadth and depth of stimulation required to train the latissimus dorsi, thereby effectively developing the latissimus dorsi.

Of course, it is difficult for beginners and people with heavy weight to complete such difficult pull-up exercises. But don't worry, you can refer to the above requirements and ask someone to help you practice, or do other back exercises such as heavy hammer pulldowns.

When the number of pull-ups exceeds 12 times/set, you can consider weight training. Generally, you should do 3-8 sets, 8-12 times in each set, and rest for 1-2 minutes between sets. The length of rest time varies from person to person. It can also be done as per the prescribed number of times. For example, in the first group, use the peak contraction method for 8 times. Do not do more if you have spare energy. Rest for 1 minute between groups. The second group also performed 8 times as required. Until the last few sets, use all your strength. Even if you need help and your movements are not standard, you must complete the required 8 times. Do it about 50 times in total, and this exercise will be quite effective.

Some people always feel nothing when they do back exercises. The reason is that the movements are not performed well enough, or Vince Gironda said is not understood: "When doing all latissimus dorsi exercises, when the muscles are in a contracted state, count from 1 to 6, and then return to the original state." Through peak contraction, the nerve impulses are strengthened, thereby obtaining the nerve sensation that controls the muscles, making the muscles fully engorged and swollen, and ultimately effectively developing the muscles.