How to do pull-ups with less effort? Recommended four methods

　　Pull-ups are a form of fitness that require overcoming gravity, and are quite difficult. So how can we make pull-ups less laborious? How to do pull-ups What is the best effect? I believe everyone wants to know, now follow the editor to study hard!

　　How to do pull-ups with less effort

　　1. Hold the horizontal bar with both hands with a wide grip (palms facing forward), lift your feet off the ground, and let your arms droop and straighten your body naturally.

　　2. Use the contraction force of the latissimus dorsi to pull the body up until the horizontal bar touches or is close to the chest. Stay still for a second to fully contract your lats. Then gradually relax the latissimus dorsi and let the body slowly descend until it returns to complete sagging, and repeat.

　　3. Inhale when you pull your body up, and exhale when you lower it.

　　4. When pulling up, focus on the latissimus dorsi and pull the body as high as possible. Do not let the body swing when pulling up. The feet cannot touch the ground when hanging down.

　　How to do pull-ups most effectively

　　1. Vertical hanging

　　Find a horizontal bar, jump up and grab the bar with your forehand, lifting your feet off the ground until you can no longer support it. This simple exercise can strengthen your hand grip and forearm strength. Do 4 sets of 4 to 6 times for 15 to 20 seconds each time.

　　2. Body rowing

　　Find a horizontal bar about the height of your waist, place your heels on the floor, lift your chest and abdomen, tighten your shoulder blades and pull up your upper body. Do 4 groups each time, 10-15 times each. It is recommended that you practice the above two movements first. When you are familiar with them, you can try the more advanced exercises below.

　　3. Hang with your hands

　　Raise yourself until your chin is on the bar and maintain this position until you can no longer support it. Do 4 groups each time, 4 to 6 times each, and hold each time for 10 to 15 seconds.

　　4. Descending exercises

　　The starting action is to hang with bent hands, and then slowly lower the body until it returns to a vertical hanging. Remain stable throughout the descending movement and use your back muscles to resist gravity. Do 4 groups each time, 5-8 times each.

　　What are the benefits of pull-ups?

　　Generally speaking, most people who do pull-ups are male friends, few female When a friend does pull-ups, women’s bodies make it difficult for them to do it. Not only that, men like to do pull-ups, because pull-ups can not only exercise Muscles, and there are many benefits. The process of pull-ups is very simple. Hold the horizontal bar with both hands wide, straighten the arms, hang the body, relax the lower back, and straighten or cross the calves. Then, while inhaling, use the contraction of the latissimus dorsi to bend the arms and pull up until the lower jaw (chin) exceeds the bar or the back of the neck is close to the bar. Strengthen muscles and enhance physical fitness: Regular exercise can train back muscles, shoulder muscles, upper arm muscles, and chest muscles. Weight Loss: Exceeding the normal weight, which shows a lack of strength in the upper limbs and shoulder girdle. For such students, in addition to doubling their upper limb and shoulder girdle strength exercises, they also need to control their weight and implement a weight loss plan. Height increase: Pull-ups have a certain effect on height growth. Increase shoulder width. Enhance arm and waist strength.

　　In addition to what is introduced above, regular pull-ups are also effective in growing taller. If you are worried about your height, then quickly learn the method introduced above to do pull-ups! Pull-ups can exercise the back muscles, and the latissimus dorsi is one of the parts that many bodybuilders focus on training. Its degree of development has a great relationship with bodybuilding. In other words, when the latissimus dorsi is strong and developed, the entire back will look like a "V" shape. There are many training methods for developing the latissimus dorsi and trapezius, teres major, teres minor, rhomboids, infraspinatus and other back muscle groups. Among them, pull-ups are a widely used and effective training method.