Four ways to practice pull-ups: Amway

　　If you want to be good at pull-ups, you must know how to practice pull-ups. Do you know what the methods of pull-ups are? If you know how to do pull-ups, how many pull-ups should you do every day? How should you practice pull-ups? Let’s study hard with the editor!

　　What are the methods of doing pull-ups?

　　1. Vertical hanging

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

　　2. Body rowing

　　Find a horizontal bar about the height of your waist, place your heels on the floor, lift your chest and abdomen, tighten your shoulder blades and pull up your upper body. Do 4 groups each time, 10-15 times each.

　　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. Hang with your hands

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

　　4. Descending exercises

　　The starting action is to hang with bent hands, and then slowly lower the body until it returns to a vertical hanging. Remain stable throughout the descending movement and use your back muscles to resist gravity. Do 4 groups each time, 5-8 times each.

　　Do a few pull-ups every day

　　If you just think about it simply exercise body, you can do pull-ups every day. But if you are training muscles, it is best to do it every two or three days, because every time you do pull-ups, you are destroying the muscles. Proper rest can promote muscle recovery, and muscle recovery takes 48 hours. Therefore, if you are training muscles, it is best to exercise again every one or two days.

　　If you are a novice, stand firm first, do 50 to 100 exercises a day, complete within half an hour, multiple sets, each set to failure.

　　For experts, 12 reps per group, 10 groups.

　　The movements should be standard, don't use force, use your back.

　　If you persist for 3 months, your upper limbs and back will be very strong.

　　How to do pull-ups

　　Pull-up requirements male There is a certain amount of grip strength, upper body strength and shoulder strap strength. This strength must be able to overcome your own body weight to complete one rep. Pull-ups play an important role in developing upper limb hanging strength, shoulder girdle strength and grip strength. Anyway, if there is insufficient strength in these areas, it will be more difficult to do pull-ups.

　　1. Hang one piece every day. Adapt to the movements and find the feeling of exerting force.

　　2. On the basis of being able to hang on, find someone to help you, perform complete pull-ups with assistance, and master the key points of exerting force.

　　3. When doing high pull-downs, your movements must be standard. Improve control of your back muscles.

　　4. Strengthen the exercises of the arms and triangle, improve the stability of the shoulder joint and the assisting ability of the arms.

　　Remember not to be impatient or to take advantage of others when practicing pull-ups. Movements must be standardized and attention must be focused on the back muscles.