How to do pull-ups most effectively

Pull-ups are a relatively common fitness method, which have a good effect on upper limb muscle training and waist and abdominal muscle training. When doing pull-ups, you need to understand some techniques and training methods, so that you can achieve better training results. In this regard, professional guidance is needed. Let us learn how to practice pull-ups most effectively.

How to do pull-ups most effectively

1. Vertical hanging

Find a horizontal bar, jump up and grab the bar with your overhand hand, and lift your feet off the ground until you can no longer support yourself. This simple exercise can strengthen your hand grip and forearm strength. Do 4 sets of 4 to 6 reps for 15 to 20 seconds each.

2. Body rowing

Find a horizontal bar about waist-high, put your heels on the ground, straighten your chest and abdomen, tighten your shoulder blades and pull up your upper body. Do 4 sets each time, 10-15 reps each set. It is recommended that you practice the above two movements first. When you are familiar with them, you can try the more advanced exercises below.

3. Hanging with bent hands

Raise yourself until your chin is on the bar and maintain this position until you can no longer hold on. Do 4 sets each time, 4 to 6 times each set, holding each time for 10 to 15 seconds.

4. Descent Exercise

The starting position is to hang with your arms bent, then slowly lower your body until it returns to a vertical hang. Stay steady throughout the descent, using your back muscles to fight the force of gravity. Do 4 sets each time, 5-8 reps each set.

How to do pull-ups

1. Do reverse pull-ups: Reverse pull-ups are easier than forehand pull-ups. If you can't do a pull-up, try a chin-up. As you gain strength, you can alternate between the two exercises.

2. Eccentric contraction. Start at the top of the bar, then slowly lower it down, using eccentric contraction to increase your strength! Let your chin touch the bar. Then lower your body as slowly as possible, allowing this process to take 5 to 10 seconds. Once your arms are fully straight, jump back onto the bar and repeat.

3. Elastic rope assistance. An elastic rope, one end is tied to the horizontal bar, and the other end is circled around your knees. When you pull your body toward the bar, the support of the elastic rope will be reduced. Hold the bar with an overhand/underhand grip and keep your arms completely straight. Then pull up. Slowly return to the original starting position. This counts as one repetition.

4. Ask for help. Ask your partner to hold your sides with both hands. Assist you in pushing upward as you pull your body upward.