Can girls practice pull-ups?
Because girls are inherently weaker, they generally do not practice high-intensity fitness exercises like pull-ups, but it does not mean that girls can't practice at all, and can decide according to their physical condition.
Many women dare not try to pull up this movement. I think this is because I was indoctrinated from an early age. I remember that in the primary school physical examination, girls only need to do the flexion arm suspension, and the boys can do the pull-ups. Then, some girls will think, why do different things with boys. It is obvious that girls are not considered to have enough upper body strength to complete the body, but this is only a simple cognition, so I should say no to female friends. Do pull-ups, you can have enough upper limb strength to complete the pull-ups, you just need to do training.
Regardless of men and women, people who can complete the pull-ups generally have a strong overall strength and low body fat rate, and their height is generally low. During training, all women's muscle growth is lower due to the lack of testosterone in women. Male level. In addition, women's natural body fat content is higher than men's - bodybuilding male body fat content can reach 4%, and women even 10% lower. No matter how healthy and fit the female body, in They are impossible to practice with pull-ups than male participants.
The benefits of girls practicing pull-ups
1. When doing the pull-ups, the body will naturally sag at the same time, which can relax the muscles of the waist and back of the human body, have certain help and effect on the height and height, and at the same time, cooperate with the rhythmic inhalation and exhalation. , can make the body's cardiopulmonary function get exercise.
2, when doing the pull-ups, you need to use the latissimus dorsi of the human body to make the contraction, so that the force bends the arm pull-ups until the lower jaw is properly over the horizontal bar or the neck and close to the horizontal bar. Therefore, it seems that I often use the pull-up exercise method to train the back muscles of the human body, the shoulder muscles, and our upper arm muscles and chest muscles.
3, For people with abnormal weight, you can also achieve weight loss through the exercise of pull-ups. The pull-ups can double the strength of the upper limbs and shoulder straps. For this way of losing weight, you need to control them in time. Live weight, and follow up on the plan to implement weight loss.
4, pull-ups need to hold the horizontal bar on the basis of a certain width distance, the muscle trunk needs to be straightened, which can exercise the shoulder, increase the width of the shoulder, enhance the strength of the arm and the strength of the waist.
How do girls practice pull-ups?
1, ring elastic belt pull down
The circular elastic band is wrapped around the cylinder, tied to a high position, the lower limbs are in a half-bow posture, and the upper body is kept upright. Double-handedly hold the elastic band and use the activity of the shoulder to do the pull-down training. The mobility of the shoulder is in the pull-up direction. , play a heavy role. If you can't have good control, many times there may be deadlifts, shrugs and other compensation.
2, the ring reverse rowing
Hold the ring with both hands, position it in front of the chest, then straighten your hands, and tilt your body at 45 degrees to the ground. The same is the biceps force in the shoulders and pull the body up. This training itself is the instability of the rings. Sex, forcing the body to control more focused, more able to feel the strength of the shoulder and back muscles. If it is not lost, it can be used, and it is no problem to replace it with TRX.
3, flexing boating
Body-bending rowing is a training with a stable core and a good back contraction. Hold a kettlebell in each hand, push the butt back, lean forward and keep it upright, imagine a line that pulls your elbows back to the sides of the body, back Muscle contraction at the same time. Bucket rowing can also be done with dumbbells or barbells. In principle, there is not much difference in the training effect of each other. It is recommended that you all take turns, because the part of the body that can be exercised is not only the back.
4, jumping pull-ups
After you have mastered the shoulder movement, you can add the "bounce" action and feel the movement of the pull-ups. In the process, you can know how to fit the parts of the body. Just stand under the horizontal bar, but the bottom is to be in the pad. Jumping box, or taking a heavy training chair to pad. Also, after grabbing the horizontal bar, the feet will bend slightly upwards, and the body will be straight when jumping. The height of the jump is probably the chin over the bar.
