Pull-ups can not do how to practice novice how to practice pull-ups

Pull-ups are a popular back training action and a basic action, but because of its difficulty, not everyone can easily complete, so pull-ups can not do how to practice?

Try to use other forces

If you can't complete a complete pull-up, you may want to use other forces to complete the pull-up first, so that you can successfully complete a normal pull-up need to complete the action, just a little more help, help pull-ups include the following two.

1. Using a pull-up machine

The pull-up machine has a mat underneath the gripping bar, so the trainer can kneel on the mat with both legs when completing the movement, and the bar also has important options to choose from.

2. Find a partner

Find someone to hold your feet or legs while you do pull-ups to help you take some of the weight off. The more strength your partner uses to hold you up, the easier your movements will be.

Try reverse pull-ups

Another way to help you complete the full movement is to complete a reverse pull-up, which is actually the second half of the full movement. Start with your chin above the bar, then descend as slowly as possible, repeating the movement if needed, starting from the up position each time (you may need a step stool or a partner to help you with this).

Perform back and arm strength exercises

Pull-ups are a training exercise that requires the mobilization of multiple muscle groups in the upper body, so performing these muscle groups individually is a good supplemental exercise. Although these exercises have to take more time to work each of these muscle groups separately than pull-ups as a whole, you still manage to grow steadily as the exercises progress. Here are some training combinations to improve upper body strength that can help you on your way to completing pull-ups.

Pull-down exercises

Pull-down exercises help grow the upper back muscles and latissimus dorsi. Sit down on a pull-down machine, grab the bar with your hands shoulder-width apart, and slowly pull down toward your collarbone.

Biceps training

As the name implies, this exercise helps to grow biceps. Hold the dumbbells with the palms of your hands facing inward and raise them evenly to your shoulders through the force of your biceps, then slowly lower them to your hips, keeping your arms at your sides throughout the process and only slightly bending at the elbows.

Seated Rowing

This exercise strengthens the latissimus dorsi and back muscles. Sit upright facing the rowing machine, hold the handle with both hands and pull slowly and evenly in the direction of the body, do not bend at the hips and waist, keep the body stationary, and use the back muscles to generate force.

Prone Flyers

This is a very helpful training for the deltoids. Lie face down on a bench, hold the dumbbells in each hand, slowly lift the dumbbells off the floor and to the sides of the body, arms open, then slowly lower the dumbbells and repeat the movement.

Weight loss

If you are overweight, consider losing fat first. Pull-ups are a self-weight training, so if you are heavier, the more difficult it is naturally, and if your weight contains a lot of fat, then it is almost impossible to complete pull-ups, no matter how strong you are. In this case, the most effective training is not to gain muscle but to lose fat, which can usually be done through diet and exercise. Calculate your calorie intake daily and make sure that you burn more calories through exercise than you take in from food, the online calorie calculator can help you a lot.