 Effective Pull-up Training (Effective pull-up training) source Translation: Wu Zhizhong All along, chin-ups have been used by climbers as a basic training method. Finding a few days each week to pull it a few times can provide the basic strength needed to learn basic climbing techniques. However, after the route has been raised to a certain degree of difficulty, the climber will need to have special or special forms of strength, such as the Lock-off needed for static stretching or the instantaneous explosive force needed for dynamic climbing. The simple pull-ups have no way to provide the above-mentioned special forces. For example, we often hear that XX's pull-ups are not bad (assuming that they are more than fifteen to twenty), but they can't often climb the 5.10s or 5.11s (or the V3-V5 bouldering route). ). Although it may be due to bad skills, many people are caused by the lack of specific Lock-off forces or the lack of dynamic explosive power needed to overhang rock at high angles. Therefore, if you can pull more than fifteen pull-ups easily, pulling more pull-ups is of limited help to you. It is time to try and compare training methods for specific muscle strength. Before we go into the details of training, it is very important to first determine where your worst place is. Indeed the power of explosives and Lock-off is a must, but there are many feet of meat that are bad because of poor techniques and spiritual literacy, or even simply because of the power of their Grip. If you often hear the above suggestions appear in your ear, then if you spend training time in those places, the effect will be much better. Pull-ups & Lat Pulldowns As mentioned above, the pull-up training is quite useful for a beginner, but it can only provide limited help for a rock climber. If you can't do fifteen pull-ups at a time, you should continue practicing pull-ups in a three-days-a-weekly fashion. Here are some strategies that you can use to achieve training goals. Basically, I believe that most of the newcomers can pull 15 pull-ups in one breath after a year of training if they adopt the following methods. â– Perform your pull-ups at good points of exertion: The initial goal is to train your arm muscles to pull up instead of training your fingers. Keep your grip on the spot while training and keep your hands and shoulders wide. You can start with five cycles (each cycle is drawn to where you don't act), three minutes between cycles, and three days per week. If you have rock climbing this week, connect this training to rock climbing and do not do this training on a rest day. â– If you can't do five chin-ups at once, here are two powerful ways to help you. 1. Find a chair and place it under your point of force. Then stand on the chair and make a Lock-off position at the point of force (slightly below your chin). Take your feet off the chair, struggle for five seconds at the point of exertion, and then slowly lay yourself down for five seconds (reverse training). Then immediately go back to the chair and repeat the action. After five up and down, take a five-minute break. Practice two to three cycles at a time. 2. The more labor-saving training method is to directly find a big head in the side to help you doom the weight of your part, so that you can struggle from five to eight to ten pull-ups. Practice the same three cycles at a time and rest for five minutes between cycles. Follow the above method for three days a week and you will soon be amazed at your progress. Your long-term goal is to perform five cycles with ten to fifteen chin-ups per cycle, three or five minutes off. And when you reach this goal, you must begin to add weight at the waist (starting with about 10 pounds) or use the gym's Lat-pulldown machine for further training. Keep the extra weight controlled so that you can only pull six to twelve pull-ups. Five cycles at a time and three minutes between cycles. |
Perfectly sized are available in just the right size for children of all ages.The best wood make the hangers keep baby and infant garments from slipping off. Notches near the end of the arms to hold hanging straps securely. Beautiful colors and lovely design looks so cute. They are an elegant and affordable option to protect and pamper your finest children's clothing.
*Made from solid wood
*Chrome finish hardware
*Customized design available
Kids Hanger,Baby Clothes Hanger,Kids Clothes Hanger,Childrens Hangers
GUILIN LANHOME TRADING CO., LTD. , http://www.guilinlanhome.com