Pull-ups, a golden compound action for exercising the upper limbs, can achieve multiple exercise effects with long-term persistence, and it is worth exercising for everyone.
Fitness veterans share: Stick to pull-up training and you'll reap these five significant benefits that will make you fall in love with this simple yet effective move.
1. Pull-ups can significantly improve the strength of the upper limbs. Pull-ups profoundly stimulate muscle fibers, making them stronger and stronger. And the increase in strength levels can make you look sunnier and more energetic, making you more comfortable in your daily life.
2. Pull-ups can strengthen the core muscles. When you are suspended in the air, in order to maintain the balance and stability of the body, your core muscles will unconsciously tighten, which can improve the problem of back pain caused by sitting for a long time, effectively protect the spine, and thus improve the health index.
3. Pull-ups are also beneficial to the improvement of cardiopulmonary function. Pull-ups can improve blood circulation, so that your cardiopulmonary system will also be exercised, improve the body's oxygen supply energy, and make your heart and lungs stronger.
4. Pull-ups can help you get in perfect shape. Pull-ups can prevent muscle loss, strengthen upper limb muscles, make shoulders broader, back lines more graceful, arms thicker, the whole person looks more straight, and wear more stylish clothes.
5. Pull-ups can inhibit fat accumulation. Pull-ups can stimulate the growth of muscle mass, thereby increasing the basal metabolic value, allowing you to burn more calories every day, effectively increasing the rate of fat burning and improving obesity.
So, how do you do a standard pull-up?
First, you need to hold the bar tightly with both hands, slightly wider than shoulder-width and, then, keeping your body in a straight line, pull yourself towards the bar with the strength of your back.
During the pull-up, your chin should go over the bar and then slowly lower your body until your arms are fully extended. Remember, the whole process needs to keep the body steady and not shaky.
Many novices are too weak to complete a standard pull-up, so it is recommended to start with a low pull-up or reverse row, and then try standard pull-up training after slowly improving the strength level.