What is the level of ten forehand pull-ups?

Forehand pull-ups, I'm not afraid of jokes. I should not be qualified to make one. If I can do ten forehand pull-ups at a time, my god, then I really think this person is really better! At least among women, I have never seen such a great god!

Forehand pull-ups, hold the horizontal bar with both hands, palms outward, hands facing yourself, and then force your body off the ground. In this process, the muscles that exert force are mainly the latissimus dorsi and teres major of the back, and the biceps brachii of the arm.

Although it looks simple, if you want to do a standard forehand pull-up with muscle strength, just do it and you will know how difficult it is. I haven't seen many men do ten things at once.

My husband was in the army in those days, and it was said that he could do a few exercises when he was training, but now he has neglected to exercise after leaving the army and has been fat since he got married, let alone a few, and now he can't do any!

I can do ten forehand pull-ups at a time. If I were a woman, it would really be a great god. If it is a male, it is estimated that it is also quite powerful. At the very least, it is also a teacher's price or advanced fitness. Absolutely just in the muscles!

It can be said that among the common fitness movements, only pull-ups are the least likely to cheat. For example, if you can't keep up with the coach's rhythm when playing spin, you can slow down the rhythm quietly; There is not enough strength when doing push-ups. Going up and down quickly without keeping your body in a straight line can save energy. When doing flat support, you can bend your back or lift your hips to extend the support time. But pull-ups, no,no. People who don't exercise at ordinary times may even have difficulty hanging bars. Even if you can pull it up, you have to overcome your whole body weight every time. There is little room for cheating. Even cheating can be seen at a glance, for example, the chin is not over the bar. For example, the common swing pull-ups are simply called "swing pull-ups", and the intensity must be lower than the standard pull-ups. Therefore, people who don't exercise may dare to boast how strong their push-ups are, but people who don't exercise rarely dare to claim how strong their pull-ups are. The so-called mule or horse, pull it out for a walk, and the truth will come out!

I consulted a lot of materials when writing pull-up articles, but I haven't found a unified standard to measure the pull-up ability of Chinese adults. However, according to the following pull-up criteria, we can evaluate the level of 10 forehand pull-ups:

(1) students. China's "National Standards for Students' Physical Fitness and Health" stipulates that boys in junior high schools, senior high schools and universities need to do pull-ups tests: boys in grade three complete 13 to 15 as excellent, and 7 pass; Boys in senior three completed 16 to 18 as excellent, and 9 as passing; Junior and senior boys are excellent if they complete 18 to 20 and pass 1 1.

(2) soldiers. China's "Military Physical Fitness Standard" stipulates that 12 pull-ups on the horizontal bar are qualified and 16 are excellent. The US Marine Corps did not force female soldiers to take the pull-up test, but in 20 17, 10000 female soldiers took the initiative to take the test, of which 765 female soldiers completed 1 10 pull-ups.

(3) ordinary people. There is no pull-up test requirement in the National Fitness Guide issued by the State Sports General Administration on 20 18. The reality is that people who don't exercise, especially those who don't do strength training, can't complete a standard pull-up.

Judging from the above three groups, if you can complete the forehand pull-ups of 10, you will definitely surpass most people who don't exercise, and at the same time reach the passing line of pull-ups for junior and senior boys, that is, 1, and soldiers only have 2. It can be said that the level is quite good.

The successful completion of a forehand (forehand grip) pull-up mainly depends on the concerted efforts of latissimus dorsi, teres major, lower trapezius muscle, biceps brachii, brachialis muscle and brachioradialis muscle. But now adults are neglected in sports and lack strength training, especially back muscles, so the weakness of back muscles makes pull-ups difficult. People with weak back muscles can only unconsciously do pull-ups with biceps brachii. However, a high-calorie diet and lack of exercise can lead to obesity and weight gain. In this case of weak back muscles and heavy weight, it is almost impossible to pull up the obese body by arms, but it is possible for thin people to pull up a few pull-ups irregularly.

(1) If ordinary people can complete 10 standard pull-ups, they will definitely be outstanding. With more practice, you can have a PK with college boys and soldiers.

(2) If you want to complete the pull-ups, you must do more strength training, especially the back muscles.

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Standard forehand pull-ups, a group can achieve 10 level, and must belong to the general population of experts; Even compared with people who exercise regularly, they are above average.

Of course, the premise of the above evaluation is the conclusion of comparison with the male group. If a woman can reach this level, there is no doubt that she belongs to the elite of the female population.

Forehand pull-ups refer to holding the horizontal bar with both hands, palms facing away from their own direction and backs facing their own direction.

In this posture, the muscles that exert the main strength are the latissimus dorsi and teres major, and the muscles that exert the secondary strength are the biceps brachii of the arm.

Compare the data of the general male population, including young men aged 20-35, middle-aged men and elderly men: on average, as long as you can do 1 forehand pull-ups, it is already a "medium level" in the crowd.

Because most middle-aged people have long lost their potbellied forehand pull-ups ability.

When it comes to being able to complete 10 forehand pull-ups, it must be a master level in the crowd, even compared with people who love fitness, it is also a "face-saving" achievement.

10 the level of forehand pull-ups represents the strength and quality of the back side of the upper limb!

However, it is necessary to say what the great gods who have completed pull-ups among men can do. Counting professional gymnasts.

These great gymnasts usually have the ability to complete more than 40 forehand pull-ups in 1 group, and their upper limb strength is outrageous.

If you can complete the ten absolute standards of pull-ups, the level is already very high, which is relative to the public.

Because few people can complete a standard pull-up, and ten standard pull-ups are not easy for people who exercise regularly.

First of all, let's talk about what a standard pull-up is. The topic says that forehand pull-ups are standard pull-ups, which makes sense, because forehand pull-ups can call more muscle groups, including the back arm core. Backhand pull-ups will stimulate biceps more.

In the process of pull-ups, the body should not shake the relay, and the range should be complete (the arm should reach the chin) to be considered as a standard pull-up. For most ordinary people, this kind of pull-ups can't be done without hard training. It would be nice if you can finish ten.

Many people think that pull-ups are easy to complete if they are light in weight, but it is difficult and reasonable for people with heavy weight. Because this action is a self-respect training action and a test of relative strength.

Relative strength is the ratio of a person's own strength to his own weight. If people of different weights complete the same number of pull-ups, then the heavier people have greater absolute strength.

But no matter how heavy you are, as long as you can complete ten pull-ups, your relative strength is much higher than that of ordinary people. Facing some life scenes, there will be better functional strength. For example, to escape, you can easily pull up and turn over.

The first thing we do is to keep healthy, and the second thing is to have the power that can be applied to real life. Pull-ups are one of the very good moves. As long as you train hard, everyone can complete ten pull-ups. Come on!

I can do ten forehand pull-ups by myself. I feel terrible.

In middle school, physical education class passed the exam six times and got full marks ten times. At that time, it was no problem to make fifteen or six. I feel that I have been exercising in the gym for so long.

The basic physical condition is about 3 to 5 days a week, and the average daily exercise in the gym is 1 to 2 hours.

Later, I thought about it and found it wrong.

It turns out that the gym has been exercising for half a year, and my weight has increased a little, much stronger than that of that year. Only in this way can we have a deep understanding of this pull-up.

In addition to the strength and endurance of the back, the stability of the arm and the original weight are also important quality parameters, which are characteristics that other movements do not have. It seems that pull-ups are really the touchstone of the whole body quality-empty back strength, but the weight is high and it is difficult to do more, so you need to consider working hard on the weight, not just practicing strength.

Personally, I think that 10 daily gym efforts may be qualified, 16 exhausted are good, and more than 20 are excellent.

It's really great to finish it, because few people can finish the standard pull-ups, and ten standard pull-ups are not easy for people who exercise regularly.

First of all, what is the standard of pull-ups? Forehand pull-ups are standard pull-ups, which is reasonable, because forehand pull-ups can summon more muscle groups, including the core of the back arm. Backhand pull-ups stimulate biceps more.

The number of pull-ups can't determine an individual's strength level, and the evaluation of strength level is generally based on his own weight, because a person of 200kg can't compare with a person who does pull-ups 100kg. Relative strength should also be based on its own weight.

There are three factors that affect pull-ups: whether to borrow money, whether it is standardized, and whether it is lenient. If everything is normal (such as narrow spacing). Then evaluate the results.

But relative to the public. If you can do ten absolute standard pull-ups, the level is already very high.

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What level of pull-ups can reach the standard of 10 is related to many factors. Weight, core strength and back muscles.

It is a great god to be able to do 10 standard forehand pull-ups in the general population, provided that the movements must be close to standardization.

Some people can't even pull up one! If you can achieve seven or eight, you will be excellent. Because it requires more physical quality than push-ups.

There are 10 people engaged in manual labor or fitness exercise, which can be said to be excellent.

To complete a standard forehand pull-up, we need the cooperation of latissimus dorsi, teres major, biceps brachii and small muscle groups around the scapula. Therefore, it is good to be able to do more than 10.

This is also a necessary action for many fitness enthusiasts to exercise the inverted triangle figure.

I come from the countryside. I went to junior high school in the countryside. There is no parallel bars training in school. Besides, I eat badly (I often don't have enough to eat) and I am malnourished. Just a head, no muscles. 18 years old, admitted to the county middle school. Teacher physical education class taught us to do pull-ups on the horizontal bar. It's my turn. I hold the barbell in both hands, but my body can't pull up at all. There was neither arm strength nor abdominal muscles, which attracted the laughter of the students. I felt ashamed at that time! What shall we do? Of course, I tried! After running every morning, I go to the front of the horizontal bar and train alone. After the evening self-study class, I also secretly ran to the playground to practice for about 20 minutes at a time. After a month, I gradually got the hang of it. I started with a standard movement, and then went to 3-5. After three months of hard training, I can achieve 8- 10. At this time, the arm strength has also come up, and the abdominal strength has also come up. After less than a semester of practice, I can not only do pull-ups, but also do twists (putting my feet over the bar), bend my arms and pull-ups and sit on the lever. Later, I began to train parallel bars in the second semester. I remember when I first touched the parallel bars, it was the same as the horizontal bars. After the body sinks, the arm can't do pull-ups at all. Now, after a semester of exercise, I have done 7~8 pull-ups in one breath, and I have confidence. I began to train the parallel bars to swing, from one to three until the end of the second semester, and I can easily swing more than a dozen! At this time, I no longer feel energetic like a weak scholar, but also begin to love all kinds of sports and like to wrestle with people often. I remember once, when I was working in Dongguan, several fellow villagers got together and someone was fighting for the wrist of the class. A young man who mixed in the society had a strong hand, and several other fellow villagers lost. Look at his smug appearance. But I said I'd try. He glanced at me and said with a contemptuous expression, "You don't have to try!" " I said confidently, "Why do you look down on people? I took his hand, took a deep breath, put it in my hand, and said to him, "Go ahead". He is also very popular. He tried to ban it for a long time. My hand didn't fall off. I resisted his attack. Now it's my turn to do something. I took another deep breath and my abdomen collapsed. I yelled, "Get down! ""put your hands down! The villagers shouted, "calendar harm! Suffering! " To everyone's surprise, I won! I'm not a master, but when I exercise, I know how to carry, and when I'm depressed, I'm strong. I don't rely solely on my wrist strength, but on the cooperation of my whole body! Others use brute force and their bodies are crooked. I use my intelligence, my body is straight. I'm not bluffing. Experienced people all know this truth. 20 16 years, I am 5 1 year old. I have done pull-ups on the horizontal bar in the park, and I can do more than ten at will, with my chin on the bar. Fu-organ lying support can be more than 30 in one breath. My height 175cm and weight are 74Kg. I am 53 years old. Because of the pain of scapulohumeral periarthritis, I can't play single parallel bars, but I can only do couch support, and 20 are no problem. Now, I am still working and don't exercise often, but I still feel energetic and young!

I am a running time machine. Let me talk about this problem!

Pull-ups are an ace fitness action, which can exercise latissimus dorsi, biceps brachii, teres major, teres minor, rhomboid and deep back muscles, and can increase back width!

The person who can do 10 forehand pull-ups has a strong upper body strength, which is regarded as a master in the eyes of ordinary people! At least for me, this is something I can't achieve so far!

My height is 178 and my weight is 132 kg. When I was practicing my back in the gym, I tried a pull-up, not afraid of being laughed at by you. I can hardly complete a forehand pull-up without relying on equipment!

Therefore, for those who can complete 10, they are all gods I worship!

Forehand pull-ups, refers to the vertical upward arm, holding the horizontal bar, palms outward, hands facing yourself!

In this posture, if you want to complete a pull-up, its force points are mainly concentrated in the latissimus dorsi and teres major, followed by the biceps brachii of the arm!

Many people rely on the biceps of their arms when doing forehand pull-ups, so you can't do a few things, even if your arms are strong!

In my impression, when I was in physical education class at school, there was a pull-up exam, and junior high school students passed 7, 13- 15 excellent; Nine people in senior three passed, 16- 18 was excellent; College students 1 1 pass, 18-20 excellent!

When I was in junior high school, I could barely make eight. Of course, this process is suspected of cheating. At that time, when I couldn't do it, I just shook my body and barely passed without putting my arm down completely!

Now, I can only do a standard forehand pull-up! And those who can do 10 are definitely the best among ordinary people, and I am a great god to worship!