Pull-ups, a golden compound action to exercise biceps and back muscles, however, in real life, many boys can't complete 5 pull-ups in a row, why is that? There are several reasons for this:
First, there is a lack of fitness exercise. Nowadays, people are accustomed to being sedentary and lack of exercise, which leads to muscle degeneration, loss of strength, and insufficient strength in the upper limbs, making it difficult to complete multiple pull-up training.
Pull-ups mainly rely on the biceps brachii of the upper limbs, the muscles of the forearm, and the latissimus dorsi and teres major muscles of the back to work together. If these muscle groups are not exercised and strong enough, it will be difficult to complete multiple pull-ups.
Second, there is a lack of targeted training. In everyday life, pull-ups are not a common movement, and most people's daily activities and regular exercises rarely involve this vertical pull action pattern, resulting in a lack of muscle strength and endurance.
Third, weight also plays a role. Heavier weights increase the burden on the body, making it more difficult to complete the pull-ups by the force of gravity that needs to be overcome. Fat people with a relatively large weight base will have a hard time completing pull-up training.
Fourth, incorrect movement techniques will also limit the number of completions. For example, they do not make reasonable use of the body's swing inertia, or they do not have an incorrect grip posture.
How can I increase the number of pull-ups? Start with these 3 methods:
1. Master the correct movement techniques
When training pull-ups, hold the bar with both hands slightly wider than shoulder-width and your body will hang naturally. When pulling up, use the back muscles to exert force, and pull the body up until the chin is over the crossbar. When lowering, control the speed and maintain the tension of the muscles.
2. Strengthen the muscles involved
Perform strength exercises that target the upper body and back muscles, such as dumbbell curls, barbell rows, supine straight arm pullups, etc. You can use assisted movements such as push-ups and sit-ups to strengthen your upper limbs and core, which can allow you to achieve a breakthrough in pull-ups.
3. Perform supporting exercises
For those who are unable to complete standard pull-ups, they can use elastic bands to help reduce their own weight and gradually transition to independent completion. You can also use the low bar to perform reverse pull-ups, where you land on your feet and lean your body, to practice the sensation of force in your upper limbs and back. After long-term training, the number of pull-ups will also increase.
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