Swing your legs first, and then when your abdomen contracts, this force can help your body rise. At this time, with the help of arm bending and stretching muscles, the two forces come together and pull-ups can be easily completed. It is suggested that in the usual training, the combination of pull-ups and suspended leg lifts is helpful to improve the core and tension. This can directly improve the number of pull-ups, absolutely standard.

After the muscle circumference and volume increase to a certain extent, we begin to focus on improving the maximum strength. We chose the weight of 1 to 6RM to practice sit-down pull-down and sit-down paddling. We can insert some free weights, such as bending over and rowing, trying different grip distances and different inclination angles, and experiencing different ways of exerting force.

Extended data:

Precautions:

1, Pull-ups are an upper limb strength endurance event, which is difficult to practice and requires perseverance.

2. Help the exerciser who can't finish the pull-ups, that is, the companion holds his waist, pushes him up, helps him practice or uses elastic belt to assist him in lifting.

3. Those who can complete more than one exercise should increase the number of repetitions, strive to reach a higher level in a short time, and persevere.

4. When pull-ups, focus on latissimus dorsi, try to pull your body up and don't let your body swing. When drooping, feet should not touch the ground. You can hang a barbell piece around your waist to increase your weight.

Baidu Encyclopedia-Pull-ups