How Difficult Is It to Do a Pull-Up? Teach You 4 Steps to Break Through Zero Count
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For many girls, the pull-up is a relatively distant goal because the action is difficult and the arms and back muscles are weak, and people with a large body weight and limited arm strength find it difficult to complete. Most people lack exercise and cannot complete a standard pull-up.
For most girls and friends, from childhood to adulthood, physical tests are for girls to do sit-ups and for boys to do pull-ups. Even so, many male pull-ups are not passing.
I believe that in addition to men, some women also have the desire to do pull-ups, because they think that being able to complete this action is very cool. With the rise of the fitness trend, more and more people are learning about the benefits of fitness and no longer blindly rejecting strength training. The pull-up is a compound movement that is very good for sculpting the upper body.
So, how can beginners learn to do pull-ups from scratch step by step?
The first action is assisted pull-ups.
I strongly recommend this equipment for beginners to train their back muscles. When performing this action, our back, hips, and legs are in a straight line. When pulling to the peak, we need to hold it for 1-2 seconds. The heavier the weight we choose on the equipment, the less effort it will take, so we use a weight from heavy to light.
We can adjust the grip of the pull-up, a wide grip pull-up can effectively train our back broad muscles, while a narrow grip pull-up will involve more of our biceps to assist in force generation, but will also train the lower mid-back muscles.
The second action we do is barbell hip hinge.
This action may be a little difficult, so our starting action is to hold the barbell with hands, the grip is slightly wider than the shoulders, the upper body leans forward, and the back remains flat without shaking.
For beginners, the upper body is prone to a shaking action, what we need to do is use our core to keep the body stable. Then we pull the barbell to the abdomen, pay attention to the contraction of our back, and slowly release it, so that our back has a complete stretch. Then we do the third action, which is rope pull-down.
We need to adjust the position of the pulley to the top, using our hands to grip the two sides of the rope, our upper body leans forward, and our back remains flat, our hips are pushed backward. Our elbows should be fixed to pull down to our body, maintaining 1-2 seconds. When returning to the original position, we slowly return to the original position.
The fourth action is single-arm row.
The pulley position is adjusted to the highest position, we single-hand grip the trapeze, our body remains upright, single-hand pull up, using our arms to drive our body forward. During training, avoid excessive activation of our biceps. When rowing, we also need to maintain a contraction of 1-2 seconds at the peak.
The above four actions are suitable for our female friends. If you want to complete pull-ups, you can start with these four exercises, which can effectively strengthen your arm strength and back muscles, laying the foundation for pull-ups. After a period of time, you can then try the pull-up action, and you will be able to complete this action.
