Pull-ups in the beginning exercise: auxiliary pull-ups

For friends who are unable to do standard pull-ups, this article provides some auxiliary methods. There are several types of auxiliary pull-ups, so I will summarize this article, using auxiliary tools, such as: elastic bands, auxiliary pull-up machines, or foot-handed objects to share the weight.

　　The first thing I mentioned is the pull-ups using auxiliary props (taking elastic bands as an example)

　　Training muscle groups: latissimus dorsi, deltoid posterior bundles, biceps

　　Event key points:

　　Grasping the horizontal bar with both hands, the arms are shoulder-width, and the shoulders are slightly bent and not locked, and you can hold them in the front and back. Taking the elastic band as an example, first put the elastic band on your feet at the beginning, and wait until the muscle strength is improved and the skills of accustomed to force,

　　Gradually convert the elastic band into a one-sided assist, and then to a knee assist

　　However, the elastic band assist is only at the weakest place, that is, the lowest point of the movement, helping you reduce the reverse weight. When you pull up, the tension of the elastic band will weaken, and you have to rely on more of your own strength to pull it up.

　　Small reminder:

　　If you cannot perform full-frame exercise training, then reduce it to half of the amplitude.

　　As the strength increases and the familiarity of the movements, slowly increase the range of the movements.

　　While mastering the movements, gradually increase the number of times, about 15~20 times.

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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