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What are the benefits of pull ups? What is the right way to pull up

The advantage of pull-up is that it can exercise muscles and biceps brachii, but also can help grow tall, has the effect of reducing weight and promoting spinal health. So pull up how to do it correctly? Do pull up what are the benefits, with the small make-up to see it.

exercise sb.'s muscles

As a pull-up, you need to use your body's latissimus dorsi to contract so that the right-hand side of the arm is raised until the chin properly crosses the bar or neck and is close to the bar. The muscle groups of the levator muscle are dorsal muscle group and upper limb muscle group.

Strengthening biceps brachii

Pull up requires both hands to hold the horizontal bar at a certain width, and the muscles and trunk should be straight, so as to exercise the shoulder, increase the width of the shoulder, and enhance the strength of the arm and waist.

Can help grow tall

When doing the pull-up, the body is naturally sagging, it can make the muscles of the waist and back relax on the body, pull the process of their own gravity, help the slow growth of bones, and have a certain help and role in high growth.

Weight loss effect

For people with less weight, but you can achieve the effect of weight loss through pull-up exercise. Pull up can exercise the belt strength of the body's arms and shoulders, consume heat and burn fat. But the way to lose weight is to keep your weight and keep track of your weight loss plans.

Increased cardiopulmonary function

When the body is pulled up, the body will naturally droop at the same time, which can make the muscles of the back and waist relax in the whole body, which has a certain help and effect on the growth. At the same time, the rhythmic inhalation and exhalation can exercise the cardiopulmonary function of the human body.

Promote spinal health

Pull up has an important impact on the health of human spine. It can not only correct the position of spine, but also change the bad posture of spine, hunchback and chest. For mild lumbar disc herniation, shoulder and neck pain has significant therapeutic effect.

Taboo of pull up

1. Pull up is an upper limb strength endurance project. It is difficult to practice and also requires persistent will effort.

2. For those who can't complete the pull-up, they can help them, that is, they can help them practice by holding their waist up and pushing them up, or using elastic band to assist them to lift up.

3. Those who can complete more than one practice should increase the repetition times of practice, strive to reach a higher level in a short period of time, and should persevere.

Correct posture of pull up

1、 Low point suspension support

First of all, you should not rush to pull up, you should gradually feel the way of exercise. You can let yourself hang on the horizontal bar and hold the bar with both hands for 20 ~ 30 seconds. You should let your hands and body feel the power of this exercise.

When hanging, we should keep the back tight, keep tight, and don't relax, because this action mainly exercises your latissimus dorsi.

2、 Vertex suspension support

At the beginning of the low point, we need to support the high point. Pull yourself to the highest point of exercise, that is, the top place, and then support for 20-30 seconds in this position. It's normal for you to feel very hard to support at the highest point. Just hold on.

At the highest point, you should carefully feel the force feeling of the body, feel what kind of force state your arm, back is. At this time, the back should be tight and the whole latissimus dorsi should be tight.

3、 Half way exercise

When you've experienced the first two moves, you're going to do half of the exercise. This half way exercise means that you stretch up and down during exercise. It's only half the distance. It's a half set of pull-in exercises.

When practicing, hold hands with both hands, and then pull from the low point to the high point. When the high point comes down, the distance is only half. The angle of elbow opening is not too large. This can reduce your exercise distance, exercise intensity is not very big, can let you carefully feel the exercise of your body need to exert force.

Half way exercise: 10 ~ 12 times.

4、 Standard exercise

Well, when you have finished the first three steps, you can start the standard exercise. At this time, all aspects of your body have a clear understanding of the specific movements and feelings of exercise. You're not new when you start a standard exercise, and you know how to control it.

When practicing, don't move too fast. Keep your back straight and tight. When you reach the top, you can stay for a few seconds to deepen the stimulation of exercise.

For these four pull-in exercises, you only need to keep practicing for one month. After a month, you will find that you can do more than ten or twenty pull ups. You can adjust the amount of exercise in the last step by yourself. At the beginning, you can only do 6-8 exercises, and then you should gradually improve.