A strange phenomenon was discovered: Many ordinary men shook their heads when they referred to chin-ups. "I can't do it." However, with the opening of social software for sports, the sisters showed off their "strong arms".
Let us take a look at the analysis, why the chin-ups have made thousands of young men and young girls predecessors, and eventually have been stunned.
1. Too much weight
This is also why the delicate younger sister can also perform strict chin-ups (not relying on pendulum hips) with hard exercise. His own weight accounts for one factor. This action of pull-ups depends on their own weight as a resistance. Women who have no fitness basis are more likely to pull up 100 pounds than to have a weight of 130 pounds.
2. Shoulder joint injury
This did not say, ask a doctor or physiotherapist. Selene will only be on the wrong side of the wilderness.
3. Insufficient muscle strength
The pull-ups are a complex type of movement that is accomplished mainly by the biceps and latissimus dorsi.
Therefore, in the daily training, do some single-joint training to improve muscle strength and speed up the unlocking of the pull-ups.
First, fully activate the shoulder joints and latissimus dorsi muscles, use chest straps to perform chest movements, shoulder presses, and sloping Y-characters. The focus is on sinking the shoulders and turning the shoulder blades down inwards. Imagine using two shoulder blades to clip the middle spine. Minimize arm and shoulder muscles for compensation.
Primary training: latissimus dorsi
Recommended Training: Barbell/Dumbbell Rowing
Primary Training: Biceps
Recommended training: dumbbell two curls
Advanced training
Scapula pull-ups
Jump pull-ups
TRX boating
Static contraction on bar
Elastic strap pull-ups / auxiliary lifts pull-ups
Butterfly pull-ups
No matter what training moves from "zero" to "one," it is a long process. Stick to it and you are the king. Maybe now you can't complete a pull-up and adjust yourself to the training mode. The pull-ups are not so difficult!
Do you know that you can play lunar walks with pull-ups?
Children'S Desk,Home Student Desk,Simple Children'S Desk,Student Dormitory Desk
vchomy , https://www.vichenivchomy.com