What are the methods for practicing pull-ups?

Pull-ups are a very traditional form of exercise and a very common exercise method for middle school students. They are often seen in physical fitness classes. Practicing pull-ups can usually exercise the muscles of the arms, which helps with height and increases the strength of the arms. It is very good for physical training. Many people do not know the correct movements when doing pull-ups for the first time, so what are the methods of practicing pull-ups?

As mentioned above, pull-up training is quite useful for a beginner, but it will only be of limited help to an advanced climber. If you are unable to do 15 pull-ups at a time, you should continue to do pull-ups on a three days a week basis. Here are some strategies you can consider to achieve your training goals. Basically, I believe that if the following method is adopted, most beginners can do fifteen pull-ups in one breath after one year of training.

Pull-up training method

Perform your pull-ups with good leverage points: Initially the goal should be to train your arm muscles for pull-up strength, not your fingers. When training, keep your normal climbing grip style and keep your hands shoulder-width apart. You can start with five circuits (stretch each circuit until you can't do it anymore), rest for three minutes between circuits, and train three days a week. If you climb during the week, do this workout after your climb, not on your day off.

If you can't do five pull-ups at a time, here are two powerful methods to help you:

1. First find a chair and place it under your force point, then stand on the chair and make a lock-off posture on the force point (slightly below your chin). Lift your feet off the chair, struggle on the force point for five seconds, then slowly lower yourself down for another five seconds (reverse training). Then immediately return to the chair and repeat the action. After five ups and downs, rest for five minutes. Practice two to three circuits at a time.

2. A more labor-saving training method is to find a scapegoat to help you hold up part of your body weight, allowing you to struggle from five to eight to ten pull-ups at a time. Do three cycles at a time, resting for five minutes between each cycle. Follow the above method to train three days a week and you will soon be amazed at your progress.

Your long-term goal is to be able to do five circuits of ten to fifteen pull-ups per circuit, with three to five minutes of rest in between. And when you reach this goal, you must start adding weights to your waist (starting with about ten pounds) or use the lat-pulldown machine in the gym for further training.

Limit the amount of weight you use to a level that allows you to do only six to twelve pull-ups. Do five circuits at a time, resting for three minutes between circuits.

Correctly practicing pull-ups will not cause muscle strain or damage the muscles in the arms, so when there is no other way, we can do pull-ups by reading this article on the Internet to teach you the correct method. When practicing pull-ups, don't be too eager to succeed to avoid muscle strain.