Pull-ups are a golden compound movement that exercises the back muscles, shoulders and arms, which can improve the strength of the upper limbs and create a beautiful upper body line. Sticking to pull-ups can promote blood circulation, improve cardiopulmonary function, improve chest and hunchback problems, and create a tall posture.
However, for many people, it is difficult to complete a pull-up once. Why do you always have a hard time getting pull-ups done?
First of all, pull-ups are a sport that requires a high degree of coordination and strength, and it requires multiple muscle groups such as your back, shoulders, arms, and core muscles to work together to pull your body towards the horizontal bar.
If your posture is not correct, or your technique is not skilled enough, then not only will it be difficult for you to complete the sport, but you may also get injured.
Second, pull-ups require a match of your weight and strength. If you're overweight and you're not strong enough to support your weight, then it's hard for you to pull pull-ups. Also, if you don't have enough strength, you will have a hard time completing the exercise, even if you are at a moderate weight.
For those who can't complete pull-up training, it is recommended that you start with suspended straight arm pull-ups, elbow static pull-ups, and slowly build muscle strength before trying standard pull-ups.
How do I do a pull-up correctly?Here are the steps to do it correctly:
First, hold the bar with both hands slightly wider than shoulder-width apart and palms facing forward. Relax your body naturally, bend your knees slightly, and get ready to start moving.
Next, take a deep breath and pull your body upwards so that your chin is over the bar while contracting your back and shoulder muscles to keep your body steady. Be careful not to substitute neck or arm strength for back and shoulder strength to avoid unnecessary injury.
When pulling up, you should take a deep breath and keep your breathing steady, which helps to provide more oxygen to the muscles and improve the effect of exercise.
Then, slowly lower your body while exhaling to allow your arm and back muscles to relax and recover. Be careful not to allow the body to relax completely during the descent, and maintain a certain level of tension to maintain the exercise effect of the muscles.