Tips for doing pull-ups

Pull-ups are a common fitness method, which are very effective for training arm muscles and strengthening waist and abdomen. Doing pull-ups is relatively difficult for newcomers because it does require a certain amount of muscle strength. Therefore, certain skills are needed when doing pull-ups. In terms of the force point and the upward rhythm, certain skills should be mastered. Let's learn about it.

Tips for doing pull-ups

1. About the starting point

In fact, regarding the points of force, to put it bluntly, it means knowing which parts to exert force and which parts to relax. Human strength is limited. Only by allocating it reasonably and using it on the blade can you exert your maximum energy. If you are too tense in the parts that should not be exerted, it will cause the body to become stiff or shaken as mentioned above. You may be able to pull 10, but because your strength is wasted for no reason, you can only pull 7 or 8...

First, the back is the main training part of pull-ups, so it would be unreasonable if the back did not exert force during pull-ups. In fact, the force of the back and chest is unified, just like the macho man in the picture above, when he pushes his chest up, he naturally uses the strength of his back and chest. When doing pull-ups, you must remember to lift your chest, this is the key point. Second, the hip joint should be pushed upward as the chest is lifted. It is a bit difficult to explain how to push the hip joint upward. In fact, in principle, the action is the same as MAKE LOVE. Push your waist upward with force, so that you can double the strength of your upper back to help you. But you must grasp the timing well, push your hips forward while straightening your chest, and the whole movement should be done in one go. Third, because the judging standard is the chin passing the bar, some people would suggest tilting your head back to raise the height of your chin so that you don’t need to pull it too high to calculate the score. But I don't agree with this point of view, because the height of the jaw lifting is limited, and with this distance, it won't save much effort. Raising your head will make your neck highly tense, which will invisibly waste a lot of energy, and the movement will also be deformed... It's really not worth it. Therefore, relax your neck, look forward, and don't worry about the height of your jaw.

2. About rhythm

Next, let’s talk about rhythm. The essence of the force point is the distribution of absolute force, and the essence of rhythm is the distribution of physical strength. Because the distribution of physical strength will restrict the exertion of this absolute power, the importance of rhythm is beyond doubt.

3. About daily practice.

If you only have about a week to prepare, then you should arrange it backwards. That is, take the test day as the standard. You must rest more the day before, and arrange training the day before... and so on. Practice one day and rest one day. The daily training volume should not be too large, because muscles have their own growth rules. When you practice, you are destroying them, and then replenishing them with sufficient nutrition to make them grow stronger, then destroying them again, and then growing again. So give your body enough time to recover! It is enough to practice once in the morning and once in the evening. Divide each time into 5 groups. Rest for 5-8 minutes between groups. During this time, you can play basketball or jog to relax the tense muscles. When you feel muscle soreness develop into pain, stop immediately, relax, and wait until the next day to practice again.