One-handed pull-up, the key points to master

One-handed pull-ups are a relatively difficult exercise. Simply put, it is to complete pull-ups with the strength of one hand without relying on the inertial swing of the body or other external forces. This requires the trainee to have very good arm strength.

1. Training Methods

Set a daily amount for yourself, like 10 or 12.

The first step is to do regular pull-ups, as many as you can without getting injured. Be careful not to lower the bar, make sure you stay on it. Until I was so tired that I couldn't do any more.

The second step is to take a short break for a few minutes, no more than three minutes. Then find a lever. It should be high enough above your head but your feet should not leave the ground when you put your hands on it.

This is when you use it to do pull-ups. The upper body movements are the same as pull-ups, except that your feet can touch the ground after each exercise. Don't stop. Once your feet are firmly planted, continue pulling until you finish.

Be careful not to land too hard, as this may injure your ankle.

If you want to make ten and you only made six, then 4 times 2 is 8. Makes 8. Until it can no longer be pulled up.

2. One-handed pull-up eccentric contraction essentials:

1. Take the right side as an example, with a narrow grip, left hand overhand grip, right hand underhand grip, head over the bar, the starting position is at the highest point of the pull-up

2. Release your left hand, hang the bar with your right hand, tighten your waist and abdomen, hold for 4-6 seconds, and slowly lower your arm to a straight position.

3. Pull your body back to the starting position with both hands and repeat the second step

3. Essentials of the one-handed pull-up on the right angle bar:

1. Take the right side as an example, hold the straight bar with your left hand, hold the horizontal bar with your right hand, lift your feet off the ground, and tighten your waist and abdomen.

2. Use the strength of your right arm to pull your body up as much as possible, and use your left arm to assist and stabilize, until your head is over the horizontal bar.