Pull-ups, as a representative action in the fitness world, not only have a strong visual impact, but also a trump card exercise.
Needless to say, boys will only develop their backs to the inverted triangle; girls will exercise more back and the back will become more charming.
However, this ace's action, many people clearly said: can't do it, can't do it, can't do a few...·····
Today, Xiaobian will recommend a few pull-up replacement actions for everyone. The effect of practicing the back is not bad. It also allows everyone to master the standard pull-ups faster and walk up!
NO.1 shoulder lift
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Action essentials: the shoulders sink and sink, the back force, do not have to pull up completely; then relax and repeat. This is also a good move to enhance the stability of the shoulders.
NO.2 elastic band high drop
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If you are in the gym, then only use the special high-level pull-down device. If it's self-weight training, it doesn't matter, a stretch rope can get it.
NO.3 elastic band pull-up
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This will reduce your load and accumulate the feeling of back strength. Over time, you can remove the elastic band.
NO.4 supine rowing
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The ring, TRX, and horizontal bar can all do this. During the movement, pay attention to keep the back of the waist straight, do not rely on the strength of the arm, but the strength of the backrest to pull the body up.
NO.5 leaning over rowing
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It can be done with a barbell, kettlebell, dumbbell, and elastic band. After lifting, the back should be squeezed by 2s , and the lowering is also completed in 2s.
Add a stretch band action
NO.6 take off + pull up
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This action helps build muscle memory, and you can use inertia to get a half-way pull-up.
NO.7 high-end supine rowing
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Put your feet up, keep your body straight, and the more parallel your body and the ground, the more difficult it is, the better the effect.
NO.8 centrifugal puller
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After the jump, slowly release, feel the centrifugal contraction of the back muscles, the key to this action is in the process of decentralization, control slowly and feel the force.
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