How to do 20 pull-ups How to do pull-ups

　　Doing a pull-up is difficult for some people, let alone how to do 20 pull-ups! So can you complete 20 pull-ups? How to do more pull-ups? Today’s article shares with you how to achieve your goal of 20 pull-ups!

　　How to do 20 pull-ups

　　First of all, you must have a certain will. This is the key. Otherwise don't mention anything.

　　Ordinary push-ups and sit-ups are not very effective for pull-ups, because it is like a person moving a flower pot. He can move a flower pot weighing tens of kilograms quite easily but cannot even do a pull-up. Therefore, the quality of push-ups and sit-ups should be improved and don't be impatient. It's just a general arousal to your body.

　　When you can do two or three pull-ups, you have to keep training. Even if you can only do two or three, you should do more than a dozen groups every day. Take one day off every three days. But you still need to keep doing push-ups and sit-ups during training. In this way, you can do five or six pull-ups in a month, and if you train properly, you can do more. I can already do twenty-three-four, this is the training method. Maybe it took me a while to lose weight and it took me more than half a year to achieve it. This point.

　　How to do more 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.

　　The reason for increasing your weekly training frequency is simple - the more you practice, the stronger your strength will become, your movements will become more regular, and the end result will be more pull-ups. A reasonable and concentrated training plan is to train 2-3 times a week (once every other day) and complete 3-4 sets of movements each time.

　　If completing 10-15 pull-ups is a no-brainer for you, consider adding resistance to your workout. On the basis of your own weight, add sandbags, chains and other heavy objects to increase the difficulty of training. Remember, the greater the difficulty, the more you will gain (on the premise of a reasonable diet and regular work and rest).

　　People who have been able to complete pull-ups must know the importance of a balanced diet for muscle growth. If you want to obtain strong pull-up muscles, the key is to eat a diet rich in high-quality protein, carbohydrates, and beneficial fats.

　　exercise Pull-up method

　　Stay in pull-up state

　　Basically, pull-ups are done by grabbing a horizontal bar with your hands wider than shoulder-width apart. Use your arms and back muscles to pull your body up. But it's not easy. Now let’s learn how to do it one by one.

　　Underhand grip on horizontal bar

　　I want to practice the most beautiful posture of "wide-grip pull-ups", but I can't do that now. Start by grabbing the horizontal bar with an underhand grip. Keep your hands shoulder-width apart. Don't extend your arms, keep them at a 90-degree angle. Do not fully extend your arms. The range of arm movement should be minimal. 6 sets - 5 reps - practice for one week.

　　Smith Machine Exercise

　　After mastering the overhand grip method first, you can add the underhand grip method to achieve different effects. This is the correct method. First, don’t practice with a horizontal bar. Use the Smith to practice the details of the movements. 6 sets - 10 reps - 4 days of practice. (Reference website: wikihow)