Pull-up technique

In fact, if you want to better exercise your back muscles and develop a better physique, pull-ups are indeed a good choice. Before doing this exercise, in addition to preparing for the movements, you also need to master the essentials and methods of the movements. So what exactly is the pull-up technique?

Pull-ups are one of the optional items in the physical education entrance examination for middle schools and high schools. They mainly test the level of development of upper limb muscle strength. It is an examination item for male upper limb strength and is a hanging strength exercise that uses one's own strength to overcome one's own gravity. It is the most basic method of back training and is also one of the important reference standards and items for measuring men's physique.

Pull-ups require men to have a certain level of grip strength, upper limb strength, and shoulder girdle strength, and this strength must be able to overcome one's own 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.

Pull-up technique

Preparation:

1) Jump up or step on the bar with your feet, holding it with your hands wider than shoulder width. 2) Keep your body stable, bend your knees, and cross your feet behind you.

Training actions:

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.

Action essentials:

1. Keep your body straight and stable; your elbows and shoulders should be the only parts of your body that move.

2. Few people can do many pull-ups. It is recommended that you do almost all the reps you can on 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. 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.

3. The wider your grip, the more emphasis the exercise will place on your back muscles. Conversely, the narrower your 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.

I believe that all of our male friends already have some knowledge and understanding about pull-up techniques. In fact, if you want to increase the number of pull-ups, you should keep your body straight and stable. It is not recommended to do more than one at a time. It is best to do three or four groups, 6 times in each group. Don't force yourself. Beginners should ask someone to assist in the practice, otherwise it is very easy to get injured.