Xi pull-ups can be a little difficult for a 140-pound person, but with proper training methods and strategies, it can still be achieved. Here are some suggestions and training methods:
1 Weight loss: Losing weight is an important step in improving your pull-up abilities. With diet control and aerobic exercise, body fat can be reduced and muscle mass can be improved, making pull-ups easier.
2 Strengthen core strength: Core strength is essential for pull-ups. Through core training such as planks, sit-ups, push-ups, etc., the abdominal and back muscles can be strengthened and the stability of the body can be improved.
3 Increase Upper Body Strength: Pull-ups require strong upper body strength. Through upper body training such as dumbbell presses, bent rows, pull-ups, etc., you can strengthen your arm and shoulder muscles and improve your ability to pull your body up.
4 Technique training: Pull-up techniques are also important. Xi proper posture and breathing, and mastering the right rhythm and speed can help you perform pull-ups more easily.
5 Progressive training: Start with simple training and gradually increase the difficulty and weight. For example, you can start with a pull-up assisted by an assistive device, such as a power band or lever, and then gradually reduce the assistive device until you are able to complete a standard pull-up independently.
6 Rest and Recovery: Give the body plenty of rest time so that the muscles can recover and grow. Avoid overtraining and over-fatigue so as not to affect the training effect and physical health.
In conclusion, to practice Xi pull-ups, you need to lose weight, build your core, increase your upper body strength, master techniques, do progressive training, and pay attention to rest and recovery. With these methods, you can gradually improve your pull-up skills and achieve your goals.