Why can't you make double arms? Maybe you did it wrong

In training movements, double-strength arms are a useful action, but it is not an easy thing to do double-strength arms. In fact, there are some basic things. However, many people just can't make double-strength arms, which may be wrong. So, why can't you make double-strength arms? Maybe you made wrong. Let's take a look at the correct way to do double-strength arms!

Correct way to do double-strength arms

1. Decompose the movement of the horizontal bar double-strength arms: In the initial state, pull the body up with force with both arms. When the chest rises to the horizontal bar, rely on inertia, the direction of force of both arms quickly changes from pulling up to pushing down (the clenched fist rotates with the horizontal bar as the center), and finally a horizontal bar arm flexing and stretching action, and the arm changes from bent to bending to push down (the clenched fist rotates with the horizontal bar as the center). Straight arm.

2. Grasp the key points of the above movement decomposition. First, the speed of the body upward when the chest passes the bar, and second, the change of the direction of force exertion between the arms in a short time. The speed of the body can only be determined by the pull-ups, but please note that this is not required to do many regular pull-ups. Even if it is an irregular pull-up, as long as the initial speed is provided is fast enough, you can still make a single bar double-force arm. This explains why when you first learn to double-force arm on the horizontal bar, you will always kick your legs and use the power of the abdominal power.

3. Change the direction of force exertion of the arm in a short time, we need to use the single-force arm for training. When the chest is flush with the horizontal bar, the left hand is still in the same pull position, and the center of gravity is turned to the left hand. Offset, this can temporarily reduce the load on the right half of the body, put the right hand on the top bar (the right hand rotates with the horizontal bar as the center of the circle), and exert force from pull to push. Then move the center of gravity of the body to the right to reduce the load on the left hand, and then put the left hand on the top bar (the left hand rotates with the horizontal bar as the center of the circle), and exert force from pull to push. When you can complete more than 5 single arms in one breath, you can consider exerting force with both hands to complete the double arms of the horizontal bar at the same time.

4. After reading this tutorial, many novices encounter the most concentrated problem that they cannot make single arms. By viewing the fitness videos of multiple friends, there are basically two problems.

First: To make a single arm, you need to rotate your wrist, and you cannot hold the single bar tightly;

Second: When making single-strength arms, the pull-up speed should be as fast as possible, rather than slowly stimulating muscles like training strength.

What should I pay attention to when training double-strength arms

Trainers who want to try to do double-strength arms must want to have a strong Kirin arm and a strong tiger-back and bear waist. However, this movement requires the trainer to have a certain foundation in pull-ups. If pull-ups are not well mastered, then don’t try it easily. Fitness is a gradual thing. Doing double-strength arms requires the body to have sufficient explosive power. When the body has not met the standard requirements, you should train solidly.

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