The question I want to share with you today is: What is the correct way to lower the high position and what are the mistakes?
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I estimate that the longest question and answer has already appeared. ...
There are two problems. Let's solve them one by one.
Let's talk about the first one: what is the correct way to lower the high position.
The classic of high-level pull-down is self-evident, and the classic is variety. The common change is the change of grip distance: wide distance, middle distance and narrow distance; Change of hand direction: forehand and backhand. There are also some changes in the handle.
It's the direction of the hand, not the palm, not the prime minister!
Let's take the most common backhand large-scale high-level pull-down as an example to analyze the wave-walking.
The first is the body posture:
Sit on the mat tightly, with your legs stuck under the crossbar, your toes and knees in a line, your head directly below the crossbar, and hold one corner of the crossbar with your arm out (you can hold it half-way, on the premise of ensuring safety). The grip distance is about 1.5 times the shoulder width, your elbow is straight and unlocked, your wrist is neutral, your abdomen is closed, and your back is straight.
Body posture is very important in training. Don't walk sideways. Not only is it difficult to find a sense of strength, but it is also easy to get hurt.
I'm ready, and then I'm going to pull. Look, I want to pull ~ I want to pull! ! !
In preparation, inhale and exhale, and force latissimus dorsi to drive the arm to pull down the bar vertically to the upper front of the clavicle. The elbow joint is parallel or slightly higher than the horizontal plane of the back. Keep your wrist neutral and your chest not too high. The core and scapula should remain stable. Inhale, and the latissimus dorsi controls the arm to restore the bar to its original position. The elbow joint should be straight, not locked, and the wrist joint should remain neutral. The latissimus dorsi should not be completely relaxed.
The whole action is basically sauce purple ~
Next question: What are the mistakes?
In terms of details, there are still some key points.
1 scapula
Because it is a pull-down action, the arm is straight up, so according to the shoulder-arm rhythm, the scapula will open outward.
Still have to keep the scapula stable and feel tight. If the scapula is open, it will affect the force of latissimus dorsi when it is pulled down.
Don't shrug!
2 Body position and inclination angle
The body is directly under the bar. The body leans back slightly when pulling down (15).
This can ensure the lower tension line as much as possible.
However, according to the different grip distance, the inclination angle will also change.
3 direction of elbow joint
The elbow joint is a feeling of pinching downward and inward.
Don't go backwards.
Especially when the reclining angle is too large, the elbow angle becomes backward, which will reduce the stress of latissimus dorsi and increase the participation of the upper back.
4 latissimus dorsi strength consciousness
Don't think about just completing the action, think about giving more stimulation to latissimus dorsi. When doing movements, you have the consciousness of exerting force on latissimus dorsi. After pulling down, you feel the contraction of latissimus dorsi. During centrifugal contraction, latissimus dorsi muscle is controlled.
I always think of you, whether you are you or you!
The above is about KI fitness. What is the correct way to pull down at a high position? What's wrong? "The answer to this question, as one person said, is inevitably biased and is for reference only. I hope I can help you.
High position pull-down is a very good back training action. There will be different grip methods when doing this action, such as wide grip, narrow grip and reverse grip, which will be different. What should I pay attention to when doing high-level pull-down? Let's make a brief analysis today.
The first thing we have to do is to adjust the height of the seat under your ass to ensure that your feet are firmly on the ground. The stabilizer above the thigh can be directly clamped on the upper thigh to ensure the stability of the trunk.
The second step is to choose the right weight. The third step is to adjust your grip or choose a different grip according to the training ground you want to target.
In the initial stage of holding the lever with both hands, our scapula will definitely be pulled up by the load, so we need to press the scapula down at the beginning of the action instead of lifting it up, and then continue to do the adduction or shoulder extension after the scapula comes down.
In the process of doing this action, our torso, that is, our upper body, actually needs to be as vertical as possible to the ground, but it is impossible to be completely vertical. So it is possible for our bodies to lean back slightly at an angle of 10 degree to 15 degree, so that I can flexibly retract our shoulder blades.
Because the range of motion of the scapula directly affects the contraction of our latissimus dorsi, we can lean back a little, but not too much, so we should not just practice our latissimus dorsi.
Of course, try not to shake your body in this action, because shaking your body will produce more compensation and reduce the stress on latissimus dorsi.
Another thing to say is, in the process of pull-down, don't deliberately pursue the depth of pull-down. Some fans will press their wrists in pursuit of this depth, resulting in movement deformation.
Don't do this. We just need to ensure that the big arm, that is, the humerus, moves around the shoulder joint, and the wrist joint should try not to participate. Our hands hook the grip like hooks, which can minimize the force of the arm and make the back muscles have better participation and stimulation.
Hello, I'm glad to answer this question for you. I'm Li Jikuan, Sepp's fitness instructor.
High-position pull-down is a very good action to practice the width of latissimus dorsi. Through latissimus dorsi, the big arm at the shoulder joint is adducted on the coronal plane to realize the contraction of the target muscle. Then latissimus dorsi is stimulated more fully by retreating and contracting.
First of all, adjust the appropriate weight and fix the fixed shaft of the leg, hold the handle with both hands, with the grip distance of 1.5 times the shoulder width, and rotate both hands internally. At the same time, the hips move forward, the pelvis leans forward slightly, and then exhales to fully tighten the scapula. At the same time, latissimus dorsi is used to drive the big arm to pull the handle down to the front of our clavicle. At this time, pay attention to our latissimus dorsi muscles to tighten. The elbow joint should face the outside of our rib 10 to 12. Then inhale the big arm controlled by latissimus dorsi and slowly restore the handle to the initial position. If you want to gain muscle, you can repeat the action 8 to 12 times. To lose weight, do 15 to 20 times. Do four or six groups.
When doing high-level pull-down, it is easy to make the mistake that the forearm is not vertical. Many people twist their shoulders too tightly, and their elbows will tilt back when they pull down. This can cause shoulder pain. The stimulation to latissimus dorsi is also very small. Holding the chest is also a common problem, which will lead to more participation of the abdomen and upper trapezius muscle. Therefore, in order to better practice latissimus dorsi, you must hold your chest and fully stretch your spine when pulling down. Control the training rhythm and breathing. Only in this way can we practice our latissimus dorsi sustainably and let the muscles grow continuously.
High-position pull-down can be said to be an action often used in back training, which mainly helps us to develop the latissimus dorsi and rhomboid muscles of the back, and also calls for auxiliary muscles such as biceps brachii and forearm. Relatively lower than the threshold of pull-ups, so both beginners and advanced experts will put this action in the training list. But just because the threshold is low doesn't mean you can touch this action casually. Many people will encounter one problem or another when doing high-level pull-down.
Let me talk about something you didn't notice in the top-level drop-down