Ignoring the bench presses we practice most, in your opinion, what kind of training moves can create the strongest upper body? If you are tired of doing high-level pull-downs, maybe you can learn how to practice pull-ups. If you do pull-ups well, your back is no longer weak. This is worth having!
Make full use of muscle
The main function of the latissimus dorsi muscle is adduction and hyperextension around the shoulder joint, but its second role is that it can change any posture and train to other muscles. Increased latissimus dorsi muscle strength can enhance the postural stability of the spine and lower pelvis.
Increased core stability means more squats, flat bench presses, and deadlifts, as well as increased body strength. Simply put, the strong and stable latissimus dorsi allows you to fully utilize more muscles.
Of course, pull-ups are undoubtedly the best way to build strong and functional latissimus dorsi. Second, pull-ups can train your arms, shoulders, back, and core.
With the addition of different auxiliary muscles, establishing a strong foundation can also reduce the pressure on unnecessary joints and ligaments, and can also do more strength training exercises.
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Don't deceive yourself
These problems may appear when doing pull-ups:
Question 1. The range of motion is too small
When the correct pull-up begins, our body does not move and our elbows are fully extended.
From that position, the muscles contract and the body moves upwards until the chin crosses the pole (some people prefer the top of the chest to the pole). When it reaches the highest position, it controls the body to return to the starting position. The full range of exercise is not only to increase strength, but also to squeeze and contract the target muscles.
Question 2. Start action with external force
Let us clarify a concept: jumping to complete a pull-up is not a pull-up. It is a kind of deception training to use external force when starting movements.
For those who have not yet mastered the power to stabilize the scapula and vertical pull-up, some small partners complete the pull-up by jumping, which will put pressure on the joints and the shoulders are in a bad position. Although your body is moving upward when jumping, don't think that this kind of pull-up is comparable to pull-ups.
Question 3. The stability of the scapula is poor
It is necessary to understand the rhythm of scapula activity by doing a full-length pull-up. Exercise to the whole range, adapt to the body's own stability and movement pattern.
If you can't complete the whole movement, you can increase the adjustable resistance, such as the elastic band, which can help you achieve the correct range of movement. But this is not to let you hang on the pole like a sloth, but to focus more on the target muscles in the process.
During each exercise, the elbow should reach the fully extended position, and the posterior deltoid muscle must be kept tight. Don't do a deadlift in a half-stroke, maybe your shoulders will work better.
Question 4. Reduced the time muscles are in tension
When you start pull-ups, tension is first used to stabilize your shoulders, making sure you do n’t rely on the force of ligaments and tendons to let your body hang in the air. Squeezing the shoulders to reach the external rotation can make the back feel tension and make the movement start better.
Activate fast muscle fibers, the closer your chest is to the pole, the stronger the centripetal contraction. Squeeze for two seconds at the highest position of the movement to maximize the contraction of the biceps, latissimus dorsi and back chain muscles.
Put the back muscles in full tension to control the centrifugal descending part of the action. If you want to improve muscle strength and gain muscle, my recommended rhythm is X120. Let's explain it below.
Rhythm X120 means:
Explosively pull the body close to the pull-off rod;
The peak at the highest position of the action shrinks for 1 second;
Slowly lower the body, and lower it to the lowest within 2 seconds;
There is no pause between lowering and pulling.
Question 5. Use the booster belt as soon as you start practicing
For any pull-up variants, the booster belt is an advanced item, so the novice is farther away! The booster belt reduces the grip required to complete a set of pull-ups.
When you can make any kind of pull-ups more than 15 times, you have the right to use the tension band.
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