How to do pull-ups from zero to one?

When we were in school and taking physical education classes, I believe everyone has done pull-ups with the teacher. Now you can see pull-up equipment in many sports fields. For most boys, doing pull-ups is not a very difficult thing, it just depends on how many you do. But for most girls, doing pull-ups is still relatively difficult. Here we will teach you how to do pull-ups from scratch.

How to do pull-ups from zero to one?

1. Use an effective way to go up. There is a way that is effortless, and doing one is just like doing the second one. This method is commonly known as "swinging".

Dang: Actually, this method is very simple. First, push your lower abdomen forward, and then push your buttocks backward. This will create an upward force, and you can use this force to move upward easily. Then, when you go down, your lower abdomen pushes forward, and then your buttocks push forward, and there is another force that pushes you up, and the cycle continues.

When doing pull-ups, you need to grip more, otherwise your hands will not have the strength to grip after a while. Also, don't grip your hands too tightly, otherwise you will get calluses and the calluses will break, which will feel super sore.

This method may seem a little awkward at first, but you will slowly get the hang of it as you do it more often. If you keep doing it, you will make rapid progress. It only took me three months to get from 0 to 15.

Pull-ups focus on the back muscles. As long as the back muscles are well trained, you can do deadlifts by training the arm muscles. One deadlift = 3 or 4 swings.

How to exercise the back muscles? First, you need a dumbbell, and then a long bench to start practicing. You should buy heavier dumbbells, with heavier weights and fewer reps. There are many ways to practice, which are all available on the Internet, so I won’t go into details.

How to learn pull-ups quickly?

1. First, buy a pair of gloves, thread gloves will do, which can keep warm and prevent hand pain.

2. First, hang on the bar with your hands over your chest. Don't pull up. Contract your back as hard as you can. Hold for 10-15 seconds. Relax for 30 seconds after lowering the bar. Repeat 5 times. You can't stand it any more than that.

3. After completing the above movements, stretch for 1-2 minutes.

4. Do pull-ups on a bar where your hands can grip the bar and your feet can touch the ground. After pulling once, land on the ground. Repeat, resting for 30 seconds in between sets of 5, 5 sets, 25 in total.

Given the current situation, you should feel very tired during the process. Be persistent. Train every other day, and at most 2 days and then rest one day, to allow your muscles to rest so that they can grow. If you are overweight, you should control your diet during this month, increase protein, and reduce pasta intake. It will be easier to do pull-ups if you are lighter.