Pull-ups 30 training methods 30 pull-ups training program

It is recognized as the best movement to train the back is the pull-up, it can exercise to the latissimus dorsi, size round muscle, biceps, rear deltoid, pectoralis, rhomboids and so on many upper body muscle groups, so, is listed as the king of upper body exercise, so how can we complete 30 times?

A grip wider than the shoulders

The best grip distance is about a little wider than the shoulders, just as you pull to the highest position when the hand is next to the shoulder. The focus of the wide grip is to stimulate the middle and upper back muscles, the focus of the medium grip is to stimulate the obliques, and the focus of the narrow grip is to stimulate the upper back muscles and the large round muscles, people generally think that the wide grip is more stimulating for the back and the narrow grip is more stimulating for the arms, however, the best grip distance is about wider than the shoulders, just when you pull to the highest position with your hands next to your shoulders.

Maintain body stability

Hold your chest slightly up and your legs can be hooked back or straightened to keep your body stable without swaying. In the pull-up process, we can push the chest up slightly, not perpendicular to the ground, the posture is somewhat similar to the high pulley before pulling down, there is a feeling that the chest is going to hit the bar, and then the legs can be hooked back or straight, the body core force to keep the body stable and not shake, this way can make the back muscle group better force.

The important scapula back retraction

The most important part of the pull-up is the scapular retraction. In the pull-up movement, the most important thing for the back is the scapular retraction. Some studies have found that people with greater scapular mobility also excel in back training, so the scapular process can be trained separately by keeping the arm vertical in its natural state and letting the scapular retract from relaxation to retraction.

Scapular retraction alone

For reverse skipping, you can train the scapular retraction alone. This is one of the most common training movements for many fitness veterans in the early stages, as it allows the feet to land on the ground, saving the arms and back some effort and allowing the overall training to focus on the scapular retraction. Reverse sliding boat can use fixed levers or rings to operate, but, because the rings are more unstable will improve the difficulty of reverse sliding boat, more suitable for people who can do a small number of pull-ups training, this action in the angle is also a need to pay attention to the place, such as the greater the angle between the ground and the body will be easier, so you can adjust the angle for different stages to do training.

Training to control the back muscle groups

Reverse pull-ups, the focus is on slow. If you have no way or can not break through the pull-ups, then let's practice reverse pull-ups, the focus of this action is "slow" in order to fully stimulate the back muscle groups, so, hands first pull the bar, and then use the jumping action to let the body pull up, and then slowly put down the body, so that the back muscles control the speed of descent, in order to achieve the The effect of training.

Borrowing power band training

The power band is a simple and effective way to train. There are many newcomers or girls, even a pull-up can not do up, you can use a power band to do basic training, but also many fitness instructors commonly used to train students, for training how to start the back muscle group, is definitely a simple and effective way, if you encounter bottlenecks can also try to return to this way, check whether their back force action is correct.