Do pull-ups with elastic bands work?

Pull-ups can effectively train the latissimus dorsi, biceps, triceps and abdominal muscles. It can be said that this is a very good fitness method, and is also known as the king of upper limb training. For newcomers, they often feel powerless when doing pull-ups. Some people like to use elastic bands to do pull-ups, but the effect of using elastic bands is often not good. At this time, it is more important to learn some skills.

Do pull-ups with elastic bands work?

For a large number of people, pull-ups are also a very challenging training exercise. Many girls or people who are overweight or have poor muscle strength can only sigh at the pull-ups. . . For those who have difficulty doing pull-ups, many people will recommend using an elastic band to reduce the difficulty: place the elastic band on your knees or step on your feet to assist you in completing pull-ups, hoping that one day you will be able to pull up without assistance.

However, this approach usually doesn't work.

Why? Because the elastic band usually helps you to make it easier from the bottom to the top, and when doing pull-ups, most of the time people need assistance not at the bottom, but at the position closest to the horizontal bar. Because of the elastic nature of the band, it provides the most assistive force when it is stretched the longest (pull-ups are easiest at the bottom), but when it reaches the top, which is the most difficult position, the band provides the least help (the top happens to be the most difficult part of pull-ups). Therefore, you will often see people who use elastic bands to assist in exercising, gaining kinetic energy from the bottom and pulling themselves up quickly. Then, when the tension of the elastic band disappears, the movement stops abruptly near the top and they cannot pull themselves up any further. At this time, the picture will look like a cat with its life hanging by a thread, hanging on a branch and dangling.

A better way to assist with pull-ups!

1. Try using the isometric contraction technique, which allows you to tighten your muscles at the top of the horizontal bar and stay in this position for a while. For example, once every 5 seconds

2. Eccentric descent: Jump up to the highest point, then slowly descend from this top position to practice eccentric contraction to help you increase your strength.