Pull-ups

Pull-ups is the most basic exercise back method, key exercise trapezius muscle, latissimus muscle and biceps. Pull-ups can be divided into: forehand, backhand, ZhengFanShou, parallel, pectoral type, neck after, load, towel, one-hand), which include single refers to wait a few class pull-ups. In addition, 3750 times is human recorded in pull-ups this simple sports could achieve the highest number.

Basic introduction

Pull-ups based on their strength to overcome its weight of overhang strength training.

It requires the students to have certain grip, upper limb strength and power, the power to shoulder straps must be able to overcome their own weight to complete again. Pull-ups to develop upper body trailer strength, aglet strength and grip has an important role. It is according to the number of movements specification complete calculated results, do, achievement is good, therefore, it is a kind of strength endurance events.

Standard action

Initial pose: hands with wide grip palms distance is resting (forward) the horizontal bar, two feet from the ground, two arms body nature prolapse unbend.

Action process: use latissimus muscle contraction force will pull up, until the body touch or close to the chest high bar. Static one second, make latissimus muscle contraction thoroughly. Then gradually relaxing latissimus muscle, let the body slowly drops, until reply completely prolapse, repeat do it again.

Breathing method: body pull inspiratory, prolapse when expiratory. Attention points: pull up when thoughts concentrated in latissimus muscle, the body as far as possible, don't push pull up to let the body swinging. Prolapse foot while not touching the ground. But on the waist hook to accentuate the barbell slice.

Skills that

Prepare action

1) jump or by foot forehand grip horizontal bar, all hands hold a comparable with wide.

2) keep body stable, your knees and legs crossed from behind.

3) slowly curved cubits, will body up pull up, until the jaw more than shaft.

4) slowly unbend arm lower body, back to the starting position.

5) to repeat afore-mentioned ACTS, until a set of exercises.

Behavioral essentials

Keep the body straight and stability; The elbow and shoulders should be the only movement of body parts. Few people can do many times pull-ups. Advice when the first group, whether do our utmost to achieve almost three or four. Then, then do two groups, each group best, can do how many do much. The next fitness redo horizontal bar pull-ups, try each group do one or two, one or two groups do more, until you can make several groups and each group do six times. Hands hold position is wider, practice the more concentrated in the key back muscle. Conversely, the hands hold a narrower, practice, the key is steering biceps. Note: movement skills to regulate, thoughts to concentrate on. Pull up when the upper lateral imagination latissimus muscle end was taken to the waist, until the chest touches shaft can't pull up so far, and static stop 3-5 seconds, keep your back all muscle group fully tighten and seems to the whole body blood are flocking to this area. In order to truly get practice latissimus muscle required stimulation of the breadth and depth, thus effectively developed latissimus muscle.

Of course, beginners and weight big man is difficult to accomplish such a difficult pull-ups practice. But don't worry, can consult the above requirements please help people to practice, torre or do a heavy hammer down other back practice.

When pull-ups times more than 12 times/group, can consider weight training. General to do 3-8 groups and each group 8-12 times, between groups rest 1-2 minutes, rest time length varies from person to person. Also can according to stipulate number do. For example, the first group using peak elsdm) make eight times, also do not do spare capacity, groups of rest for 1 minute. The second group also according to regulations do 8 times. Until last several groups, stretching, even by force, action not too standard, also want to finish the stipulation the 8 times. Total do 50 times or so, so practice the result is right also.

Some people practice different always feel nothing. Investigate its reason, or action is not point home, or didn't grasp Vince enterprise da said, "doing all latissimus muscle practice, when muscle is in contraction force condition, count to six, then reduction." Through the peak contraction to strengthen nerve; Dynamic, thus obtains dominate muscle nerve sensation, make muscle sufficient hyperemia swell, and eventually effectively muscles. This is the essence of enterprise of theory.

Classified introduction

Forehand pull-ups

Hand grip appearance is very exquisite pull-ups, so-called forehand, the point is the way of grip palms forward. This is the most "orthodox" pull-ups hold and light this posture of your deltoid muscle shoulders - that is, the muscles, a challenge. If want to key exercise your forehand grip, deltoid muscle method at the same time, might as well the arms open Angle increases some, so more difficult.

Backhand pull-ups

Many people do not agree with this kind of grip prone pull-ups, think to take this kind of posture is lazy performance. In English law, this grip called the chin - up, is sometimes from pull-ups phinomena - up independent of. Indeed, relative to the forehand grip method, backhand pull-ups seems easy, because it can play biceps - upper arm that piece of meat, knot strength. If you want your pimples meat, might as well try some more spectacular backhand pull-ups, moreover, you can hold your arms and approach is up, and even make the hands together, this could give biceps more pressures.

ZhengFanShou pull-ups

As the name suggests, this is used at the same time the forehand grip method and backhand grip method posture. Such doing can increase the difficulty of pull-ups, when you take this grasping way, the body will hold the opposite side of the deflection, increasing reverse grip on one side of the force. Of course, don't forget about the alternate use ZhengFanShou, don't put body shape of asymmetry.

Parallel pull-ups

If you have two shaft, can take this two hands relative of grip way, this posture can relieve the stress of the shoulders.

Pectoral type pull-ups

Ordinary pull-ups, you just put his chin, it is at most clavicle pull over shaft. But even further pectoral type, when your collarbone met the poles, try to put the body tilt back, let your sternal labeled shaft. This pose the pull-ups special exercise your latissimus muscle.

Neck after pull-ups

Try to use your neck touch shaft, this posture can be fully exercise on the back muscles, such as circle muscle, small round muscle, etc.

Weight pull-ups

If either the pose that, one breath can do on 15, you should consider raising of difficulty. Add weight is a simple method of improving the difficulty. Bind sandbags, falling barbells dish, or on the waist tied a bucket of water, that is about to see your power.

Towel pull-ups

In poles wound towels, seem to is a gentle way, actually do so for your forearm a challenge. The towel wrapped the shaft increased the difficulty of your grip, and grip is made of forearm muscles. If you want to have popeye pop the forearm Evans, can try towel pull-ups.

A single hand pull-ups

With one hand grasp poles, another hand holding the hand grasp poles wrist. Don't forget to two arms will take exercise.

Single arm pull-ups

If grasping another skill or not enough to stimulate, just let it go, completely with one arm sends force do pull-ups. Legend is only ten a million to one person can do this movement, there are no such exaggeration, many people by hard exercise, can do it.

Single guide body upward

It is the ultimate pull-ups border. With finger suspension body do pull-ups, sounds seemed wuxia novels of kung fu, but in reality do exist. Fingers do suspension or pull-ups training, is climbing foundation strength training. Because in the rock, hard to find you can grasp the protuberant or aperture, most of the time just can contain one or two fingers fulcrum. Training for climbing is peculiar to point to force board, have above all kinds of size holes and protuberant, when beginning can try to four fingers, gradually reduced to a root. The most powerful is middle finger, and then is your second finger, the mightiest people could use a little finger suspension living body and roots do pull-ups. History does such strongmen Louisville, Kentucky residents, including the United States, he in utter A.C 1878 September 18 to show people the little finger pull-ups stunts, each made six handedness. Have a name must carry, that is the founder of modern calisthenics Eugen Sandow, he was born in 1867, in his 28-year-old 10 fingers on each, he made a single guide body upward.