Pull-ups, the golden action of exercising upper limb muscles, are difficult for many novices, and many people who do not have a workout foundation and a relatively large weight base cannot complete a pull-up.
However, learning the right pull-up techniques can allow you to break from 0 to 1. Novices can use elastic bands for weight training, or start with straight-arm suspension pull-ups, reverse strokes, barbell strokes and other movements, gradually improve the strength of the upper limbs, and then try standard pull-up training, you will have a clear quality breakthrough.
If you can stick to pull-ups for a while, you'll reap six surprising benefits.
Benefit 1: Pull-ups can strengthen the muscles of the upper limbs. As we age, our muscles degenerate and our strength is lost.
Each pull-up of the pull-ups is a deep stimulation of the biceps, triceps and forearm muscles, making your upper limbs more powerful and more expressive when performing other movements.
Benefit 2, pull-ups can create excellent inverted triangle lines. Pull-ups can stimulate the arm muscles, raise the arm circumference, strengthen the shoulder muscles, and the latissimus, trapezius and rhomboid muscles are fully stimulated, making the back line more beautiful and helping you create an excellent inverted triangle figure.
Benefit 3: Pull-ups can improve your health index. Pull-ups can activate the upper limb muscles, improve sub-health diseases such as back pain and muscle strain caused by sedentary sitting, improve joint flexibility, and improve the stability of core strength, making you more stable in daily life and improving your health index.
Benefit 4, pull-ups can improve cardiopulmonary fitness. Pull-ups can improve the elasticity of blood vessels, speed up metabolism, and effectively strengthen the heart and lungs, in the process, your endurance and fitness will improve.
Benefit 5, insisting on pull-ups can increase basal metabolic value. Pull-ups involve the coordination of multiple muscle groups, and muscle repair and growth can burn calories and reduce fat accumulation, helping you reduce or improve obesity.
Some netizens asked: Can pull-ups be exercised every day?
Pull-ups are a strength movement, if you do enough exercise, the muscles will be in a tearing state and need a certain amount of time to repair, don't exercise every day, otherwise the muscle growth efficiency will be inhibited.
However, if you do 10-20 pull-ups at a time and do not feel significant muscle soreness after each workout, you can continue the exercise the next day, which also means that the body adapts to such training intensity, and muscle growth tends to fall into a bottleneck.
At this time, it is recommended that you increase the intensity of training, such as: increase the number of groups or numbers, in order to achieve the effect of exercise. It is recommended to rest for 2-3 days after each full workout, and then start the second round of training to give the muscles enough time to recover.