Do you know how to do pull-ups with an underhand grip?

　　The benefits of practicing reverse-grip pull-ups are also quite obvious. Of course, you must first be able to practice them. Does anyone know how to do pull-ups with an underhand grip? What should you pay attention to when doing daily pull-ups? pull-ups exercise What are the benefits? Next, the editor will take you to understand it better!

　　How to do pull-ups with an underhand grip

　　Main exercises: deltoid, pectoralis major, rhomboids, trapezius, biceps, brachioradialis.

　　Exercises:

　　Hold the horizontal bar backwards (palms facing your body), with the distance between your hands comfortable and slightly narrower than shoulder width. The body hangs on the horizontal bar, the arms are straight, and the feet are hooked behind each other.

　　Slowly bend your elbows and pull your body up until your chin is above the horizontal bar. Pause briefly, then slowly lower your body until your arms are straight again. Repeat the above actions.

　　Things to note:

　　Keep your body straight and still, the only moving parts should be your shoulders and elbows.

　　The closer your hands are held, the more stress is placed on your arms, especially your biceps. On the contrary, the wider your grip, the more exercise will move from the arms to the back muscles. If you want to strengthen your back muscles, a better way is to hold the horizontal bar with the back of your hands facing your face, with your hands wider than shoulder width.

　　Very few people can do ten or twenty pull-ups right from the start. You might as well try your best to do one set, no matter how many. Then rest for two minutes, and then do two sets of hard exercises, as many as you can do in each set. When you do it again every few days, try to do it one more time per group until you can do several groups of more than six in each group.

　　What to pay attention to when doing pull-ups

　　Precautions for pull-ups. Forehand. A wide grip helps develop width in the back. A narrow grip helps develop thickness in the back. Chest. The theory requires that every time you pull up, try to touch the horizontal bar with your chest, which means you should try your best to pull up. It is actually very difficult to do, especially the last few, which are very difficult to pull down to the neck. still. Don't swing to take advantage. Completely rely on arm strength and back strength to lift the body. Pull-ups are an upper-body strength and endurance event. The exercise is difficult and requires persistent willpower. For students who cannot complete even one pull-up, help can be provided by having a companion support the waist and push up to help him practice.

　　Students who can complete more than one exercise should increase the number of repetitions of the exercises, strive to reach a higher level in a short period of time, and persevere. When doing pull-ups, be sure to apply anti-slip powder on your hands to improve your ability to grab the bar. When we pay attention to the benefits of pull-ups, we should not forget to understand the precautions for pull-ups. Firstly, pull-ups require practitioners to persevere. Secondly, practitioners should pay attention to applying anti-slip powder when doing pull-ups to improve their ability to grasp the bar. In addition, when doing pull-ups, practitioners should pay attention to touching the horizontal bar with their chest.

　　Benefits of reverse grip pull-ups

　　Build muscles

　　When doing pull-ups, you need to use the human body's latissimus dorsi muscles to contract so that the arms are bent and the pull-ups are done until the lower jaw appropriately exceeds the horizontal bar or the back of the neck is close to the horizontal bar. The main muscle groups used in overhand pull-ups include back muscle groups and upper limb muscle groups. Regularly doing pull-ups can exercise the body's back muscles, shoulder muscles, as well as our upper arm muscles and chest muscles.

　　Enhance arm strength

　　Pull-ups require both hands to hold the horizontal bar at a certain width and require the straightening of the muscle trunk, which can exercise the shoulders, increase the width of the shoulders, and enhance the strength of the arms and waist.

　　Can help grow taller

　　When doing pull-ups, the body naturally droops, which can relax the muscles of the waist and back of the human body, and promote the slow growth of bones in the process of pulling against its own gravity. It has certain help and effect on growing taller.

　　Has weight loss effect

　　For people who are overweight, they can also achieve weight loss through pull-up exercises. Pull-ups can double the strength of the human body's upper limbs and shoulder straps, consume calories, and burn fat. However, for this method of weight loss, it is also necessary to control the weight in a timely manner and follow up on the weight loss plan simultaneously.

　　Wonderful recommendation: Do you know the standard pull-up movement?