Pull-up techniques and leverage techniques

When doing pull-ups, you must master certain techniques, such as the leverage technique. We know that pull-ups are a fitness activity that requires muscle strength. If you do not master certain techniques, on the one hand, you will do fewer pull-ups, and on the other hand, it may easily lead to injuries. If you master the techniques better, it will not only play a fitness role, but also avoid sports injuries.

Pull-up techniques and leverage techniques

Hold the bar: Hold the bar with both hands, with the thumb holding the bar from the bottom of the bar and the other four fingers holding the bar from the top; Swing: After holding the bar, swing the body, first bend the knees slightly backward, and swing the body back and forth; Pull the bar: Bend the knees when swinging to the highest point at the back, and then in the process of swinging forward, when the body is about to reach directly under the bar, stop the legs suddenly, pull the bar up with both hands at this moment, bend the elbows, and raise the chin above the bar; Get off the bar and start the next one: When getting off the bar, slowly bend the arms, slowly return the body to the starting state, then bend the knees and use the force to complete the next movement.

Pull-ups are one of the optional items in the physical education examination for junior high school and high school. They mainly test the level of development of upper limb muscle strength. It is an examination item for male upper limb strength and is a hanging strength exercise that uses one's own strength to overcome one's own gravity. It is the most basic method of back training and is also one of the important reference standards and items for measuring men's physique.

Pull-ups require men to have a certain level of grip and upper limb strength, which must be able to overcome their own body weight to complete once. Pull-ups play an important role in developing upper limb suspension strength, shoulder girdle strength, and grip strength. The results are calculated based on the number of times the movement specifications are completed. The more you do, the better the result. Therefore, it is a strength endurance event.

Beginners and heavier people can use elastic bands to assist in practice, or ask someone to help them. At the same time, do exercises such as straight-arm hang, bent-arm hang, low-bar incline pull-ups, hanging swings, low-bar supine pull-ups (with one person lifting the legs), and bent-arm pull-ups.