梅根·梅, head trainer and manager at Reebok CrossFit Fifth Avenue in New York City, gave Fitbie her expert tips to mastering that first lift above the bar. Her 5 upper body-strengthening moves will have you Rocky-status in no time.
The infamous pull-up: Moving one’s total body weight from a dead hang to an elevated position of the chin above a bar. It’s the ultimate bodyweight exercise, and for a woman, it’s one of the most challenging. Of course, it’s also one of the most rewarding moves to master in all of fitness, an accomplishment that instantly elevates you to a total “bad ass” (if I do say so myself).
Many people automatically think, “I can’t do a pull-up!” The truth of the matter? So many of you haven’t even attempted putting the effort toward one! Like any other goal, you need to set clear steps, and you need to practice those steps consistently to achieve success.
Why even bother trying to learn how to do a pull-up (nevertheless, multiple!)? First off, they’re a fantastic compound exercise that works multiple muscles at once, so you get more bang for your buck. Plus, they recruit just about every muscle in your upper body, including the lats, delts, biceps, and forearms, as well as challenge your core.
What does this translate to? Looking and feeling stronger and sexier when you are wearing that tank top. And bonus: You’ll get a huge boost of confidence from showing off your ninja bodyweight moves!
So let’s get to work! These5上体强度的运动肯定会帮助您完成这么严重的上拉。
1. Rows是时候建立一些基本力量了。抓住哑铃，杠铃或沙袋。
- Stand with feet shoulder width apart and knees slightly bent.
- 保持核心紧密，向前弯曲，握住双手握力的选择重量。
- 向后拉肩膀，想到将肩blade骨夹在一起，同时将重量放在胸部。
- 返回起始位置并重复。
2.倒行These will give you a better feel for pulling your own body weight. The great thing is that they can be scaled to benefit all levels, from beginners to advanced. Inverted rows can be done using a bar racked about chest or waist height, a set of rings, or even the underside of a table.
- 用笔直的手臂抓住酒吧，并在肩膀宽度的右手握住中，将拇指包裹在酒吧上。
- 保持身体紧绷，向前走脚在酒吧下方，直到您以舒适的体重支撑体重。
- 将肩膀和肘部拉回去，向酒吧抬起自己，旨在让胸部触摸酒吧。挤压臀肌和腹肌，使身体在整个运动中保持完全直线。
- Lower back down and repeat.
If this is too difficult, you can walk your feet back to decrease the angle of inversion or even bend your legs. For more advanced exercisers, elevate your feet on a bench or box or even add weight if you are feeling particularly beastly.
3.跳起这些将帮助您感受到上拉和垂直拉动强度的全部运动。跳跃上拉可以帮助您训练拉力的顶部，而负面的（在下降时控制体重）将在机芯的降低部分工作。
- Stand directly under a pull-up bar on the ground or on a box so that when arms are raised, the bar is at the middle of the forearms.
- 将酒吧握住肩膀宽度，并用手握住。
- Bend knees and extend arms so that you hang extended under the bar.
- Jump and pull arms so that chin gets above the bar.
- Quickly lower back down until arms are straight, and repeat.
4.负面上拉
- Starting with a jumping pull-up or by stepping off a box or a chair, hold chin above the bar.
- Slowly lower in a controlled manner until your arms are in fully extended and you are in a full hang.
5. Assisted Pull-ups这些可以使用椅子或电阻带完成。如果您可以使用阻力频带，则可以随着越来越强大的阻力而进步。
Using a chair
- Hang from a pull-up bar with hands in an overhand grip and thumbs wrapped around the bar.
- Place one foot on a chair that is positioned slightly ahead.
- Use leg to help raise body while pulling up until chin is over the bar.
- 小心地向下降低并重复。
Using a resistance band
- Secure a resistance band in the middle of a pull-up bar.
- Grab onto the bar in the same grip as above.
- Step one foot into the band and extend arms, lowering to a full hang.
- Take other foot and cross it in front of the foot in the band to secure the band from slipping.
- 在挤压臀部和腹肌时，呼气并将自己拉起来，直到下巴在酒吧上（不超过脖子！）。
- Inhale as you lower back down and repeat.
Tip: If the bar is too high, use a chair or box to get situated.
- Megan May可能为Fitbie
自从您尝试进行上拉以来已经有多长时间了？谁会启发现在做一个？在评论中告诉我们！
