The king of upper body training: pull-ups
We often say that squats are The king of movements, and when considering the upper body, I want to give this crown to the pull-up
The pull-up is the most classic and popular exercise in the world! It has always occupied a position in various domestic physical examinations!
In the golden age of bodybuilding, performing 20 consecutive strict pull-ups used to be a foundation of strength. Today, many people have strong bodies but can barely do 8 reps.
As CrossFit continues to be promoted, Kipping Pull-Ups have become very popular, but Kipping Pull-Ups will increase the pressure and tear on the shoulder joint to a certain extent!
Why is the upper body king?
Everyone inherently thinks that pull-ups [overhand grip and underhand grip] are very good for exercising the latissimus dorsi and biceps, but in fact, pull-ups are really effective. Functional, full-body movement that requires strong core strength and coordination. It can train your abdominals, long heads of triceps, deltoid muscles, and even chest muscles.
The pull-up is a very good exercise, and it is quite challenging even for monster athletes. Many strong men can’t help but sigh when they come under the horizontal bar!
Common pull-ups include overhand and backhand, opposite grip, and wide grip and narrow grip! You can also increase the difficulty through other means of equipment (suspended rings, weights)! Or reduce the difficulty (elastic band-assisted, eccentric pull-ups)
When you are still unable to do pull-ups, you can use assistance to lower the difficulty and gradually progress!
After you have achieved a good level of performance in pull-ups, you can try a new challenge. For example, the simplest weight-bearing, or using gymnastics rings (Rings) to recruit new muscle fibers and continue to make progress. When you return to the horizontal bar after a few weeks, you will be surprised by your performance.
The variation of pull-ups is also quite good for strengthening the rotator cuff muscles, and will improve this performance. Moved to the performance of sports.
You may also notice that pull-ups, whether with an overhand grip or an underhand grip, are also great for grip strength and forearm training.
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