How to do pull-ups

The pull-up is relatively difficult. We need to hold the bar with both hands, then hold the bottom with the thumbs, and the top with the other four limbs, and then use the arm strength to lift the body up. This is a method that tests the arm strength. Everyone should practice pull-ups according to their physical strength to avoid straining muscles and bones. Now let us understand the correct hand method of pull-ups.

I can't do pull-ups with my hands

1. If conditions permit, you can wear fitness clothes or use dumbbells at home to exercise your biceps and triceps muscles.

2. Do more push-ups. If you can't do too many in the early stage, you can divide them into several groups and increase the number in each group after a period of time.

3. To strengthen your waist and abdomen, you can do plank exercises. There are many tutorials for this.

4. If you can't do pull-ups in the early stages, you can hang on the horizontal bar more often. Just hang there, which can also provide exercise.

5. The most important thing is persistence.

How to do pull-ups

Gripping the bar: Grip the bar with both hands (grip is required during testing, reverse grip or other grip is acceptable during practice), with the thumb gripping the bar from below and the other four fingers gripping the bar from above.

Swing: After grabbing the bar, swing your body, first bending your knees slightly backward, and then swinging your body back and forth.

Pull the bar: Bend your knees when you swing to the highest point at the back. Then, as you swing forward, when your body is about to reach directly under the bar, stop your legs suddenly. At this moment, pull the bar upwards with both hands, bend your elbows, and raise your chin above the bar.

Get off the bar and move on to the next one: When getting off the bar, slowly bend your arms and slowly return your body to the starting position. Then bend your knees and use the force to complete the next movement.

Note: The movements should be as continuous as possible.

Pull-up technique

1. First of all, it should be said that pull-ups cannot rely solely on the strength of your arms. Even if your arms are well-developed, you will not get very good results. Pull-ups rely on the strength of the whole body, especially the strength of the abdomen. Only by using the strength of the whole body and applying it to the right place can you achieve good results.

2. After grabbing the pole with your hands, your body swings back and forth. This swinging feeling is difficult to describe in words. You can only figure it out by yourself and find out how to swing in a way that helps you exert your own strength. So, if you have a pole nearby, you can grab it and swing your body back and forth to find the swinging feeling.

3. Finally, I would like to add that most of the strength used in pull-ups comes from the chest, abdomen and back, and the lower limbs are used less. When doing pull-ups, you should pay attention to using the strength of these parts to perform at your best.