Want to get better results in pull-ups?

Do you want to get better results in pull-ups?

　　　Luck-up is a necessary movement in our fitness training. It is essential for athletes, fitness enthusiasts or the army to train!

　　　The pull-ups can train your latissimus dorsi and biceps, the long head of the abdomen, triceps, deltoid muscles, and even the pectoral muscles. At the same time, pull-ups require strong core strength and coordination, so pull-ups are also called the king of upper limb training!

　　If you want to become strong, you must be inseparable from pull-ups

　　But how can you make your pull-ups stronger and perform better? Today we will take you to optimize a pull-up Upper skills!

　　Turning up seems to be a very high-demand movement for a team's upper limbs, but we often ignore another force, the force that penetrates your entire body into a whole, which is the so-called core force

　　Many people feel that they cannot use force when doing pull-ups, or they feel that they can only rely on their upper limbs and arms to force. This is actually a manifestation of lack of core strength, or the power of the muscles in the body is unable to coordinate and twist into a rope!

　　Core power in pull-ups

　　In pull-up movements, not only the upper limbs are pulling up, you also need to learn to use the core muscles to stabilize your pelvis and lumbar spine. The position of the pelvis and lumbar spine is at a hub connecting the upper and lower. In order to prevent the lower body from appearing that it seems that it is not your own, as if it cannot be used at all, you must learn to stabilize your pelvis and spine, so that your whole body will remain tense, and a whole!

This ability (the tension in the whole body) can help you become easier when pulling yourself up

Specific suggestions:

　　1. When hanging on the horizontal bar, you need to try to hold the crossbar. The tighter you hold, the more stable your shoulders

　　2. Let your abdominal muscles work hard to tighten. It is recommended to lift your legs slightly forward so that your abdominal muscles will be activated while maintaining tension and your ribs will also be pressed down. , the pelvis will also turn slightly back

　　　3. Clamping your butt is the key. If you want your body to twist into a rope, your buttocks must be clamped like cramps. At the same time, your legs must be tightened

　　Do the above two points well, your core area (lumbar spine and pelvis will be abnormally stable)

　　The movement of tightening the abdomen and buttocks can refer to the supine support movement on the ground, with the lower back flat against the ground, and the legs tight

　　4. This is a skill that is not easy to practice. For people who want to optimize pull-ups, it requires a certain amount of patience to do it well. Moreover, you will feel that pulling pull-ups is not easy for the first time, because you are not familiar with the new action mode