How do girls practice pull-ups? What should girls do if they can’t do pull-ups?

Pull-up is a good move! It is also a difficult move! Especially for girls, it is even more out of reach!

To complete the pull-up, there must be many conditions for coordination, such as arm strength, back control, core stability, etc.

Of course! We can use some auxiliary training to help you learn how to control the shoulder blades to facilitate back muscle contraction, improve the stability of the core and torso, and learn the pull-up movement mode step by step.

Turning up is not a dream! 6 auxiliary trainings help you

1. The ring elastic band pull-down

By the ring elastic band around the column and tie it to a high place, the lower limbs are in a semi-kneel position, and the upper body remains upright. Hold the ring elastic band with both hands and use the movement of the shoulder blade for pull-up training.

The movement of the shoulder blade in the pull-up plays a heavy role. If there is no good one Control, often there may be compensation such as deadlifting, shrugging, etc.

2. Rowing the ring in reverse

Grasping the ring with both hands, positioning about in front of the chest, then straighten your hands and tilting your body at 45 degrees to the ground. It is the same as clamping the biceps behind the shoulder blades and pulling the body upwards.

This training itself uses the instability of the hanging ring, forcing the body to focus more on control and more clearly feel the shoulder blades and The force of the back muscles. If it doesn't fall off, it can be used, and it's okay to replace it with TRX.

3. Body flexion rowing

Body rowing is a exercise that trains the core of stability and back contracts well. Hold a kettle bell with both hands, push your butt back, lean forward and keep it upright. Imagine there is a line that pulls your elbows back to both sides of the body, and the back muscles contract at the same time.

Body rowing can also be used In principle, there are not many differences in the training effects of dumbbells or barbells. I would like to recommend that you take turns to do it, because the parts that can be trained by bent rowing themselves are not the only back.

4. Scapula pulling

The above three movements are almost all about building the foundation of back muscles and scapula movement. How to transfer these strength to pull-ups? You can also use several auxiliary exercises. Scapula pulling is a kind of.

Grasping the horizontal bar with both hands. Although the body is hanging, you still need to maintain some tension. Use the movement of the scapula to feel the feeling of the body's upward belt.

5. Jump pull-ups

After you can really master the movement of the scapula, you can add the "bounce" movement to feel the pull-up movement. During the process, you can know how to cooperate with various parts of the body.

I It is also possible to stand under the horizontal bar, but you should place a jump box below or use a heavy training chair to cushion. After grabbing the horizontal bar, your feet bend upward slightly, and your body straighten while jumping. The height of the jump is probably that your chin exceeds the bar.

6. Centrifugal pull-ups

After getting used to jumping pull-ups, you can try to slow down the speed during the centrifugal stage to make you more impression of back control. This is the key to showing arm strength and body control. If you can't do well at this stage, it is recommended to start from these two places to improve.

The pull-up training is not available overnight. There are many people who can only pull up after half a year. So don't be impatient, because we know that if we don't practice, you don't even have a one-time job. On the contrary, as long as you use the right method and practice diligently, you will have the opportunity to achieve your goal.

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Recommended attention:

How to feel the strength of the back muscles: 4 auxiliary movements

Back muscle training skills: Lock the back (squeeze the shoulder blades)