Pull-ups are a necessary movement in our fitness training. It is essential for all athletes, fitness enthusiasts or military training!
Pull-ups can well train your latissimus dorsi and biceps, abdominals, long heads of triceps, deltoid muscles, and even chest muscles. At the same time, pull-ups require strong core strength and coordination, so pull-ups are also called the king of upper body training!
There are many variations of pull-ups, and we can make some subtle changes to help us reduce or increase the difficulty! For beginners who have difficulty with pull-ups, they usually use elastic band assistance, eccentric pull-ups, and others to help reduce the difficulty and gradually improve pull-ups!
For some advanced bodybuilders, ordinary pull-ups can no longer satisfy them! After you can easily complete more than 10 pull-ups using your own body weight, it's time to consider adding some challenges to yourself!
Today I will introduce to you three ways to improve the difficulty of pull-ups
1. Weight-bearing pull-ups!
There is no more direct and effective method than bearing weights! When you can easily complete 15 pull-ups with bare hands, your training is actually more inclined to muscle endurance. For you who want to increase muscle strength and muscle size, you need some external resistance at this time. Help you reduce the number of times!
How to aggravate it?
Many gyms have weighted belts with chains attached to them to attach the weights. You tie the belt around your waist and the bells will hang down during trainingUnder the belt.
If you don’t have a belt, you can put a dumbbell between your feet, hang a chain around your neck, or tie a bar to your neck with an elastic band (bar necklace)
2. L-shaped pull-ups
Bend your hips and lift your legs parallel to the ground to form an L shape. This change has two advantages:
a. Fully activate your abdominal core muscles (rectus abdominis, iliopsoas) )
b. Improve your pull-up posture problem: prevent you from hyperextending your lumbar spine during pull-ups!
You may be unable to straighten your legs due to your lack of core strength and hamstring flexibility. You can choose to slightly bend your knees to perform the action! As these conditions improve, try straightening your legs!
3. Ring pull-ups!
The benefits of using hanging rings!
Hanging rings seem to have always been exclusive to gymnasts, but in fact they are not. The instability of the hanging rings can make pull-ups more challenging. Performing pull-ups on rings will require more of your ability to stabilize your body, which in turn will develop your full-body coordination!
At the same time, the hanging ring can rotate freely. Another advantage of using it for pull-ups is that it can keep the wrists and elbows in the most comfortable posture. Some people are doing overhand pull-ups and underhand pull-ups. For those who often feel pain in their wrists or elbows, and for practitioners who have any other discomfort in their wrists or elbows, doing pull-ups with rings is the first choice. Ring pull-ups also give your forearms an extra workout because the rings rotate, allowing you to keep your forearm muscles tighter as you exert force.