Can Girls Easily Do Pull-Ups? A Set of Exercise Techniques to Build a Beautiful Back and Good Figure
Regarding a preference for strength training, a female weightlifter, here's my first impression? In my perception, such athletic young women are more common in Western countries, and it seems that due to inherent genetic differences, women from Europe tend to find strength training and weightlifting easier than Asian women. In reality, the current popular 'peach butt' with a highly sculpted figure is also sought after.
Asian girls are rarely able to develop such a physique; it's like receiving a ready-made gift without having to work for it. A good figure also requires hard work. Alyisia started strength training at the age of 19 and has been doing it for six years now. According to her, before she started strength training, like many other girls who pursue a slim figure, she blindly restricted her diet, which made her body very weak and prone to getting colds and fevers with minor changes in weather. Later, she made a firm decision to change her situation and started scientific strength training, abandoning dieting.
Six years of sweat have not been wasted. She not only gained a good figure but also a healthy body. Unlike other fitness girls who are keen on various strength training, Alyisia particularly loves doing pull-ups!
Talking about pull-ups, many people may think that this is a male-exclusive activity, but Alyisia tells us that with scientific methods, girls can also do pull-ups. This exercise not only makes you look cool but also tests your physical fitness. It is a key assessment target in many universities and the military. Having seen too many 'average' fitness methods, let's learn how to challenge 'pull-ups' together!
Pull-up Muscle Groups Exercised:
During a pull-up exercise, the muscles in the back, large round muscles, oblique muscles, biceps, and triceps are all deeply exercised.Pull-Up Exercise Steps:
1. Before starting the exercise, apply a little anti-slip powder to your hands to better grip the bar. You can use footplates to lift your body to help you jump and then hold the bar with both hands.
2. Regarding the width of your hands, some people think that a wider grip can better exercise the back muscles, but research shows that a shoulder-width grip can help you lift the most weight, and it involves more muscle group participation in the body, while using a wider grip (the distance between your hands is greater than one shoulder width) does not effectively engage more muscles and cannot lift heavy weights, so for ordinary people practicing pull-ups, a shoulder-width grip is the best distance.
3. After grasping the bar with both hands, lift your small legs to make your body suspended in the air. First, maintain a chest-supported and arched-back posture, then let the shoulder blades naturally sink, and use the force of the back muscles to lift the upper body. At this time, you will feel the stretch of the back muscles.
4. When you successfully pull your body up, don't lower it too quickly. If you lower it too quickly, your body will become unstable. The original intention is to use the force of the back muscles to gradually drive the body upwards, which will be replaced by the force of the abdominal muscles.
Pull-Up Exercise Details:
1. When doing a pull-up exercise, it's easy to bend your legs backward, causing your body to sway. The correct way is to extend your legs, keep your waist and abdomen straight, and then grab the bar with both hands.
2. When grasping the bar with both hands, your legs are straight, your back is straight, take a deep breath, lift your body upwards, pause for two seconds, exhale, lower your body, and during the up and down process, maintain a fast ascent and slow descent rhythm.
3. When exercising the muscles of the back, we must maintain a chest-supported and arched-back posture. This will tighten the shoulder blades and back muscles. Use the elbow to drive the body forward, pull the shoulder blades to the maximum state. When we fully open our chests, we can find that our shoulder blades are naturally in a tightened state. To better exercise the back muscles during pull-ups, remember to always maintain a chest-supported posture and open your chest, so that you can deeply exercise the back muscles.
Pull-Up Training Frequency:
1. For first-time pull-up practitioners who can't do the exercise because of their own body weight being too heavy, it is recommended to lose weight first before trying. Because pull-ups rely on your own weight, it is very difficult for overweight people to do. If your back muscles are weak, you can first do squats, push-ups, and back muscle strengthening exercises to help improve your muscle strength before trying pull-ups.
2. If you have some fitness experience and can only do 5 pull-ups at a time, you can maintain a frequency of exercising once a week, with 5 repetitions each time, 3 sets, and then gradually increase the training volume.
3. If you have a good physical fitness and regularly participate in fitness sports, you can try 3 to 4 times a week, with 7 repetitions each time, 3 sets, and try to increase the weight to help improve muscle strength.
4. If you find that the interval time for training the pull-ups is prolonged, you can try to do more repetitions. Then we can try to do other muscle group exercises after completing 2 sets of pull-ups, then continue with the remaining number of sets. Don't make the interval too long, and maintaining intermittent training is also an indicator of training.
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