Back training bully - pull-ups

The pull-up is a well-known action, and the simple understanding is to pull the lever at the height up. It's such a simple action that really kills most of the fitness crowd. Not much to say, today I will share with you the analysis and exercise plan of pull-ups.

First, the pull-up mainly trains the latissimus dorsi and triceps, while the backhand grip trains the latissimus dorsi and biceps; the exercise form pulls the body closer to the upper arm; the purpose of the exercise is to enhance our muscle strength and endurance, improve our The circumference of the latissimus dorsi. In addition, what we need to know is that pull-ups are the main force exerted by the latissimus dorsi, and other muscles cooperate to exert force, so it can better promote the development of our muscles and make our muscles grow rapidly in a short period of time.

Second, pull-up classification.

Wide-grip pull-ups: Train the upper lats, teres major, triceps, and develop back width.

Wide-grip pull-ups can stimulate more muscles, and at the same time, the upper three muscles of the back are more involved. Due to the width of the grip of the two hands, the range of motion is shorter, that is, the range of up and down activities is limited, so we can use it regularly. Adding exercises and assisted pull-ups increases our range of motion. Of course, we don't need to pull crazy numbers, more attention is paid to the number and quality of each group, and we can increase weight exercises when we can do 45 times.

Narrow-grip pull-ups: Mainly exercise the middle and upper part of the latissimus dorsi, rhomboids, rear deltoid, triceps, and biceps to increase the thickness of the back.

Narrow pull-ups are one of the most difficult movements in training. The distance between the hands is relatively short, the range of motion is relatively large, and the stimulation to the back is more obvious, but it is still the main movement of the upper back. In the process of descending, we need our arms to be fully extended. In addition, due to changes in the range of motion and angle, the biceps brachii has also become one of the main parts of the force when it goes up.

Reverse grip pull-ups: Mainly exercise the lower part of our latissimus dorsi, biceps brachii, pectoralis major, etc., the main purpose is to increase the thickness of the latissimus dorsi.

The introduction of reverse grip is also an action to increase the strength of the biceps brachii, and it is a kind of training that is difficult for other equipment movements to surpass. It increases the extension of the elbow and focuses the biceps. And this action involves more muscles, it is relatively simple to do and can be used as an initial training action. Of course, those with weak lower back can practice more frequently.

Opposite grip pull-ups: exercise the lower part of the latissimus dorsi, trapezius, triceps, biceps, etc.

Opposite-grip pull-ups are relatively simple, and most people can do one or two. It has a larger range of motion and can exercise more muscles. It can also be used as a starting exercise.

Third: Exercise methods, there must be a target quantity. Performed in groups, pull-ups should be practiced one way or two at each stage.

5 groups each time, the first two groups rely on their own body weight, and the last three groups are assisted. 8 in each group, and the last three groups were pulled to failure.

If my sharing can help you, I hope you pay attention, forward, share, and your support is the motivation for me to continue working hard, thank you!