Double standing arm how to practice the most effective

The difficulty of the double-stand arm compared to the single-stand arm is another level. Many friends, pull-ups can easily come to 10, but the double arm just can not go, in fact, is not not enough power, but the skill problem.

The double-standing arm requires an explosive force. When you run out of endurance, your explosive power is gone. I usually pull a good set of pull-ups, and it's harder to go up on a double-stand. But that's a lot to do with how much you've practiced. But the fact that you can do a good set of pull-ups after practicing your arms first means that there is a lot of skill involved in practicing your arms. It doesn't really take much effort to master the technique.

First of all, practicing double standing arms should be in the case of single standing arms. Friends who can go on the single arm, already have some strength. But to take this power on the double arm is still poor. The first thing you need to do to practice double-stand arms is to do wide-grip pull-ups to the chest. A group can pull to the chest 7, 8 times, you can try the double arm.

First of all, the hand grip is shoulder width. If you want to go up to the double-armed pull, you have to be quick. If you go on slowly, it is almost impossible to get on the bar again. First rely on an explosive pull to the highest point, and then keep a very short interval, immediately rely on the power of a shaking waist upwards, at the same time both hands turn the wrist. This movement is indeed difficult and requires a lot of explosive power. The premise is to have enough power to pull yourself up as high as possible. If you rely on the swing first, and then up, I have not seen. It's impossible to swing to the chest at once without having enough height to pull yourself up as high as possible. You can't get up to the bar with your hands and wrists without enough height. Even if you can swing to the chest and then swing up to the bar, you don't have the strength. Therefore, I believe that the first movement of the double standing arm can only be a dead pull. After that, then rely on the power of the shaking waist on.

The first few attempts to succeed in my first double-stand arm were chest knocked to the bar, and the middle bone of the pectoral muscle was knocked to hurt for two or three days. So be safe during the flips as well. No massive injuries though.