Pull up a fried chicken powerful upper body training moves, it can not only exercise the back, shoulders, arms and core muscles, but also increase the body's muscle content, improve metabolic rate, to help reduce fat!
Complete more than you expected If you have already been able to do a few pulls up, then the way to improve is simple: forcing yourself to do more than just your strength! Setting goals with room for improvement makes you work harder More than expected, getting the pull-ups to be proud of you - as long as one is done, treats it as a small improvement.
For example, suppose you can only do two pull-ups now at one time, so for the next training set the goal to finish three pull-ups, even if you ended up with just two and a half minutes and you're still moving forward steadily.
Try the more frequent pull-ups training Another way to improve your strength is to increase the frequency of weekly training for the simple reason that the more you practice, the stronger your strength and the more standardized your actions, and the end result is more Pull up. A reasonable and focused training program is: 2-3 times a week training, each completed 3-4 sets of actions.
Consider increasing resistance .If you finish 10-15 pull-ups for you is beyond the reach, then may wish to consider increasing resistance in the training on the basis of self-weight, adding sandbags, chains and other heavy objects to enhance the training difficulty, remember, the difficulty The larger the more the harvest (under the premise of a reasonable diet, regular work and rest).
4. Try to change the pull-up to increase the upper body strength The standard palm and face-to-face motions are not the only pull-ups, and there are a number of variations and other related exercises that will be sufficient to help you mobilize every muscle in the arm and back, in addition to the standard motions. Are some of the pull-ups you may be interested in:
Backhand pull-up. This action is the same as the conventional pull-up action, except that the palm turns from the same face to the face, which is usually easier than the normal action, which is good for exercising the biceps and deltoids.
Wide range of pull-up. As the name implies, wide-range pull-ups are the same as normal pull-ups, but with a greater distance between both hands, this action requires more back muscle involvement.
Triangle pull-up. This is a challenging variant action that requires you to raise your chest vertically to the right hand side, then move it horizontally to the left hand side, back to the starting position, and then repeat the action in the opposite direction.
Exercise frequency
When your ability is high, do not be unhappy.It is recommended to do twice a week 10 X2 group exercise, but the middle to rest at least 24-36 hours.
Just as with all strength training, put time to rest before it can be dangerous.
Obviously, the fat on your stomach may be the impediment to your pull-up, the more fat you are, and the harder it is to lose weight, so if you still want to see your pull-up, then eat less.Not only that, Usually do more aerobic exercise.
Pull the note up
1, pull-up is the upper body strength endurance project, practice a certain degree of difficulty, the same will need to persevere will.
2, on the lead body to a practitioner who can not finish can be helpful, that is, by the peer support waist up to help him practice or with elastic belt to help lift.
3, to be able to complete more than one practitioner, to increase the number of repetitions of practice, and strive to achieve a high level in the short term, but also to persevere.
