How to practice the most effective pull-ups pull-ups scientific training methods

May 6, 2023

Pull-ups are an excellent way to exercise your upper body strength and are easy to get started, not only for athletes, but everyone can benefit from them. Here's how to practice pull-ups most effectively.

Hold the bar with your palms outward

When you pull up in this position, your biceps and latissimus dorsi will get a good workout. The palm-out pull-up is considered to be the most difficult self-weight pull-up. Keep your arms straight when you start.

Keep your chin over the bar.

Pull your body up until your chin is slightly above the bar and use the strength of your back muscles and biceps to pull yourself up, you may need to use all your strength. 1. To keep your body weight in the middle, you can cross your feet under your body during the pull-up. 2. To reduce weight and make pull-ups easier, consider kicking your shoes off.

Keep your arms fully extended

Make your body descend until your arms are almost completely straight, and control your body during the descent so that you can better exercise your muscles and also prepare for the next pull-up.

Break the limit

When the arms are almost straight, perform another pull-up. Do as many reps as possible. If you can, do three sets of ten reps each.

Backhand pull-ups

This movement is similar to the classic pull-up, except that your palms should be facing toward you to grab the bar, not palms outward. This movement is relatively easy and will work your biceps and upper back muscles. This movement is a good biceps complex exercise that will help improve your pull-up performance. 1. Grasp the bar with your palms facing you. 2. Pull your body off the ground and cross your feet under your body. 3. Pull your body up until your chin is over the bar. 4. Lower the body to the original position.

The Best Time to Shower After Exercise: A Guide to Post-Workout Hygiene
After exercising and sweating profusely, many people feel uncomfortable with their sticky bodies and therefore have the habit of taking a shower immediately after exercise. They believe that this can

October 30, 2023
Running and Colds: What You Need to Know
Can you run when you have a cold? Can you run with a cold? It is not recommended to run when you have a cold. Many people mistakenly believe that running and sweating will help them

October 24, 2023
Morning Runs: A Key to Weight Loss and Wellness
Many people's bodies are in a sub-healthy state due to work, and the phenomenon of weight gain is becoming more and more serious due to long periods of sitting and lack of exercise. In order to improv

October 17, 2023
Elevate Your Wellbeing: The Power of Mountain Pose
BenefitsThis pose can relieve shoulder stiffness, strengthen the ankles, promote balanced development of leg muscles, and provide a gentle massage for the heart.Action 1Mountain Pose. Extend your

October 12, 2023
Winter Swimming and Hypertension: Benefits, Cautions, and Considerations
Winter swimming is a highly stimulating sport, and moderate winter swimming exercise is beneficial for most people's physical health. So, is winter swimming beneficial for hypertension?Is winter s

October 9, 2023

Hot Picks

1

Yoga for the Cervical Spine: Benefits, Risks, and Protection
There are many benefits to practicing yoga, not only for shaping and losing weight, but also for the health of various parts of the body, including the joints. So, does practicing yoga have benefits

October 31, 2023
2

Exercises to Avoid for Children's Growth and Development
Some parents think that their children are too short and try to make them taller through exercise. However, during the period of children's physical development, their muscle strength and bone hardne

October 31, 2023
3

The Impact of Cycling on Health: Key Considerations for Non-Professionals
Cycling is indeed a great sport, but non-professionals may not have a thorough understanding of the principles behind cycling, which can lead to the development of certain diseases. So what aspects s

October 30, 2023
4

The Effectiveness of Knee Braces: When and How to Use Them
Running, stair climbing, and other exercises have many benefits, but the biggest downside is knee injuries. Many people believe that wearing knee braces before exercising can protect their knees. So,

October 16, 2023
5

Is it good to exercise in winter
The winter climate is cold, and it seems that this season should be closed tight, sitting and resting. So the winter outdoor exercise is also significantly less people, so in the end winter exercise i

October 3, 2023