How to practice first if you cant do one of the pull-ups

If you can't finish pull-ups, don't worry. This article will provide you with some practical suggestions and training programs to help you gradually improve your strength and finally achieve perfect pull-ups.
Learn about pull-ups
First of all, let's learn about pull-ups. Pull-up is a movement that relies on its own strength to overcome gravity, mainly exercising the upper limbs adult toys , back and core muscles. Pull-ups may seem simple g spot vibrator , but they actually require considerable strength and coordination. If you can't finish pull-ups, you can start with the following steps.
Second, improve the strength of the upper limb
Upper limb strength is the basis for pull-up. Upper limb strength can be improved in the following ways:
1. Barbell push: barbell push is a good way to exercise chest and arm strength. You can do it 3-4 times a week, 3-4 groups, 8-12 groups.
two。 Dumbbell rowing: dumbbell rowing can effectively exercise the strength of the back and arms. You can do it 3-4 times a week, 3-4 groups, 8-12 groups.
3. Push-ups: push-ups are a kind of full-body exercise, especially to enhance the strength of the arms and chest. You can do 3-4 groups and 8-12 groups every day.
Third chastity cage , improve the back strength
Back strength is essential for pull-ups. Here are some training methods to improve your back strength:
1. One-arm dumbbell rowing: this exercise can effectively exercise the strength of the back and arms. You can do it 3-4 times a week, 3-4 groups, 8-12 groups.
two。 Rowing in sitting position: rowing in sitting position can exercise the back, arms and core muscles. You can do it 3-4 times a week, 3-4 groups, 8-12 groups.
3. Hard pull: hard pull is a kind of full-body exercise, especially to enhance the strength of the back and legs. You can do it 3-4 times a week, 3-4 groups, 8-12 groups.
Fourth, improve the strength of the core muscle group
The strength of the core muscle group is essential for maintaining physical stability and completing pull-ups. Here are some training methods to improve the strength of the core muscles:
1. Vertical abdominal muscle training: vertical abdominal muscle training can effectively exercise abdominal muscles. You can do 3-4 groups and 20-30 groups every day.
two。 Sit-ups: sit-ups can exercise the abdominal muscles and improve the strength of the core muscles. You can do 3-4 groups and 20-30 groups every day.
3. Russian turn: this exercise can exercise the abdominal oblique muscle and increase the strength of the core muscle group. You can do it 3-4 times a week, 3-4 groups, 15-20 groups.
Fifth, gradually increase the difficulty of pull-up
On the basis of improving the strength of the upper limb, back and core muscles, the difficulty of pull-up can be gradually increased. Here are some suggestions:
1. Start by tilting the pull-up: you can find an inclined plate to tilt the body slightly to reduce the pressure of gravity on the body and reduce the difficulty of pull-up.
two。 Gradually increase the tilt angle: with the increase of strength, you can gradually increase the tilt angle, thus increasing the difficulty of pull-up.
3. Try hanging: when you can easily tilt pull-up controller vibrator , try hanging from the crossbar, standard pull-up.
VI. Persevere
It takes time and patience to complete pull-ups. In the process of training, you must maintain a positive attitude and believe that you can achieve a perfect pull-up. Only by persevering can the ideal effect be achieved.
Summary
It takes a gradual increase in strength to complete the pull-up. By increasing the strength of the upper limb, back and core muscles, and gradually increasing the difficulty of pull-ups, you will eventually be able to achieve a perfect pull-up. The key is perseverance. I believe that through hard work, you will be able to succeed in pull-ups.