How to practice single-arm pull-up? Single-arm pull-up assist training

I think the single-arm pull-up is an action that most people can't get! Because the difficulty is really high!

However! I don't know if you want to try it out. Although you can't do one-hand pull-ups, you can try [Single-arm hanging arm rowing] I believe that after continuous practice, you will complete a one-hand pull-up!

Single-arm hanging arm rowing is also a very difficult action. It requires strong back strength and core strength to complete. If not enough, you can go from simple to difficult. Wait for you. Hundreds of movements are easily completed, and it is time to challenge the ultimate move - single-handed pull-up

Simple version: Use TRX, horizontal bar, barbell

First, hang a suspender with a handle on the horizontal bar, the handle is about 1 meter away from the ground. Hold the suspender with one hand, straighten your arms and grab the handle with your palms.

Body posture: The toes are facing up and the heels are on the ground. The inclination angle should not be too large. Tighten the abdomen and buttocks, try to be straightened as far as possible to keep the torso stable .

Start the shoulder blades, rotate the wrist, pull the weight down to the front of the chest, and feel the muscles tightening on the back. After getting the chest closer to the handle, send the scapula back first, use the back strength to control the downward speed, feel the muscles on the back are lengthened, and the arm slowly follows the weight up until it is straightened

Note: The purpose of the wrist rotation is to hope that the lats dorsi can participate more. In addition, the buttocks and torso may become unstable during the weight movement. It is recommended to slow down the process as much as possible; even when the weight is pulled to the bottom. , pause for 2 seconds to feel muscle contraction.

Follow the left hand to repeat the teaching, and change hands immediately

Difficult: From simple to difficult - stand → lying on your back → placing your feet high → one-hand pull-ups

Number of exercises: 10-15 * 4 groups.

Strength skills

Relax your shoulders, first do back contracts, then follow the steps of pulling your hands, use consciousness to control the speed, and you will feel the training effect better!

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

Related recommendations:

Initial practice of pull-ups: Vertical pull-ups

Can't pull-ups be pulled up? Start with the oblique pull-ups

Luck-ups-break the limit of the number of times