如何做更多引體向上

粗潤的估狗譯文

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增加引體向上的次數是許多海軍陸戰隊員的目標。幾乎每個人，無論身材大小，都能夠進行引體向上改進訓練。這些簡單的技巧可以幫助您立即獲得一流的 PFT 分數。

激活背闊肌。

引體向上的主要推動者是背闊肌，這是能夠產生大量力量的大肌肉。然而，在引體向上的初始向上移動過程中，許多海軍陸戰隊員依靠二頭肌力量來進行肘部彎曲。二頭肌是一塊較小的肌肉，應該用作輔助肌肉，協助背闊肌啟動和執行大部分工作。透過有意識地關注背闊肌活化來訓練背闊肌來啟動運動。在學習新的運動模式之前，讓夥伴將手放在工作肌肉上就可以發揮有益的提醒作用。

握力。

對於某些人做引體向上時，握力實際上可能是限制因素。透過進行握法切換來增強手和前臂的力量：從靜止懸垂位置開始，交替雙手，一次一隻，從正握握到反握握。工作大約三十秒，然後休息。

核心力量。

堅實的軀幹幾乎是所有鍛鍊動作的基礎。如果沒有適當的核心支撐，肌肉的活化和運動就會受到影響。充足的核心力量將使您能夠保持溫和的運動，將精力集中在適當的肌肉上。未能保持堅實的核心，並增加過度的運動（例如踢腿）也會增加受傷的可能性。 PFT 期間不僅不允許擺動，而且擺動動作會對肩關節造成過多的壓力。

補強弱點

不要將你的訓練侷限在引體向上的向心向上階段。也可以透過練習離心下降來增強力量。跨步或跳到引體向上的上位位置，然後盡可能緩慢地降低自己至手臂完全伸展。這將有助於訓練整個運動範圍內的肌肉耐力，並可以幫助您避免很快疲勞。

做引體向上。

這似乎不是一個令人興奮的啟示；但事實是這樣的。然而，許多人認為僅僅鍛鍊背闊肌就能改善引體向上。增加引體向上力量最有效的方法是重複動作本身。使用反向金字塔：進行最大引體向上至疲勞。恢復並重複，每組減去一個引體向上，直到只剩下一個。

如需了解更多運動技巧，何不在當地的健身中心安排私人教練進行運動呢？要查找您附近的健身房，請按此處。

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原文：https://8thandi.usmc-mccs.org/news/how-to-do-more-pull-ups

Increasing the number of pull-ups you can do is a goal of many Marines. Virtually everyone, regardless of size, is capable of training for pull-up improvement. These simple tips can help you attain that first-class PFT score in no time.

Activation of lat muscles.

The primary movers in a pull-up are the latissimus dorsi, large muscles capable of generating a great deal of power. However, during the initial upward movement of a pull-up, many Marines rely on bicep strength to perform elbow flexion. A much smaller muscle, the biceps should be used as an accessory muscle, assisting the lats as they initiate and execute the majority of the work. Train the lats to initiate the movement by consciously focusing on lat activation. Having a partner simply place a hand on the working muscle can be a helpful reminder until new movement patterns are learned.

Grip Strength.

Strength of grip can actually be a limiting factor for some individuals while doing a pull-up. Build hand and forearm strength by doing grip switches: begin in a dead-hang position and alternate your hands, one at a time, from overhand to underhand grip. Work for about thirty seconds, then rest.

Core Strength.

A solid trunk is the foundation to nearly every exercise movement. Without proper core support, muscle activation and movement are compromised. Adequate core strength will allow you to maintain a gentle movement, focusing your energy on the proper muscles. Failure to maintain a solid core, and adding excess movement such as kipping, can also increase your likelihood of injury. Not only is kipping not allowed during a PFT, the swinging motion can place excess stress on the shoulder joint.

Work the Negative.

Don’t limit your training to only the concentric upward phase of the pull-up. Build strength by practicing the eccentric lowering as well. Step or jump into the up-position of your pull-up, then lower yourself to full arm extension as slowly as possible. This will help train muscular endurance over the full range of motion, and can help you from fatiguing too quickly.

Do Pull-Ups.

This may not seem like a mind-blowing revelation; however, many people assume that simply building their lat muscles will improve their pull-ups. The most effective way to increase pull-up strength is repetition of the movement itself. Work a reverse pyramid: perform your max pull-ups to fatigue. Recover and repeat, subtracting one pull-up each set until you are down to one.