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

Training muscle groups: lats dorsi, deltoid posterior bundle, biceps

What I want to introduce here is vertical pull-ups, which can also be called sitting pull-ups. This action can unload the weight of the lower body! (Most people have heavier lower body) and the back only carries the weight of the upper body (tilt pull-ups only pull-ups pull-ups). This is also a good transitional training.

People who can't even make pull-ups up can also train the back muscle groups through the horizontal bar

The key points of the action: Find a pole, and the position you are in next depends on the height of your pole

If your pole can be adjusted, then adjust to the position you can pull when you sit on the ground

If your pole is fixed, then find something that can assist and stabilize, such as: a chair, then grab the horizontal bar, arms and shoulders The same width (both and reverse grips), then keep the shoulder slightly bent and not locked. Then exert force on the back, bend the arm until the chin is over or close to it

Then slowly let the body fall slowly, and then repeat the above movements.

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

Small reminder:

1. Because after this stage of pull-up training, as the training advances, it will start to carry most of the weight, and the load on the shoulders will begin to increase.

If you are a beginner, I will recommend that you practice this movement to a very skilled level before upgrading

2. Ensure the stability of the auxiliary support items you choose, and do not hurt yourself. In short, safety is the best.

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