Assisted training for pull-ups: Pull-ups on the floor with rings
Pull-ups It’s a great training move! It can well exercise our whole body muscle groups, the most important of which are our back muscles (latissimus dorsi, trapezius, rhomboids), and also includes the biceps, triceps, and even chest muscles of the upper limbs.
Doing pull-ups at the same time can also very well strengthen our coordination and core strength, so pull-ups are also considered the king of upper body training!
But! Although pull-ups are good, not everyone can easily complete pull-ups. For some beginners, unskilled movement patterns, and girls who are overweight and lack muscle strength, it is beyond their reach!
If you can’t do standard pull-ups, the easiest way is to use similar action patterns to reduce the difficulty and gradually strengthen it.
We have introduced some good auxiliary training before." "Elastic band pull-ups", "eccentric pull-ups", in addition to these, today I would like to introduce to you another good pull-up auxiliary training!
Hand-ring floor pull-ups!
As shown in the picture:
The legs do not need to leave the ground, which will make it much easier for you, and then learn the correct vertical pulling action of the upper limbs!
The following is the detailed action process:
Grab the rings with both hands (overhand grip), lift your chest and retract your abdomen, keep your body vertically downward, place your feet slightly on the ground, and bend your knees slightly!
Then activate your back muscles, sink your shoulder blades and pull your elbows down, pull the ring to the side of your chest, keep your arms close to your torso, retract your shoulder blades and sink them, and squeeze your back muscles! Your body is almost completely upright!
After staying for 2-3 seconds, maintain muscle tension, and then slowly return to the starting position
Tips:
You don’t need to use a lot of force to support your feet on the ground. It feels like your legs are just resting on the ground.
You can adjust the size of the fulcrum. Supporting with one foot will make it more difficult. ,
Keep your torso as perpendicular to the ground as possible during the action, and do not make a horizontal pulling action!
Another advantage of using hanging rings is that you can freely rotate your wrists and shoulders! , keeping your joints in the smoothest and most comfortable condition