In addition, you will actually train biceps brachii and brachialis muscles.
Students who are too heavy or lack of back strength to practice pull-ups can do high-level pull-downs first and use high-level pull-downs instead of pull-ups
Speaking of which, someone will definitely rush out to accuse, and uneven bars pull-down can't replace pull-ups! These are two different movements!
I admit that high-position pull-ups and pull-ups are really different, because one is a far-reaching action and the other is a near-reaching action, and the training effect is still different.
When I say substitution, I mean you can't even do a few pull-ups.
A high level of pull-down can't replace pull-ups, but once you enter the gym, you want to impact pull-ups, which is unrealistic.
The weight of the pull-up can be adjusted, and the lightest weight of the pull-up is its own weight.
In the initial stage, honestly doing a high-level pull-down will definitely make your back stronger and wider, and it will definitely improve your pull-ups.
In a gym, a friend asked me how to improve the number of pull-ups, so I asked him to start from a high position.
But the friend disagreed. He said that he has been practicing high-level pulldowns for a year and a half, and he still can't do two pull-ups now.
I was surprised, so I asked him to do some high-level pulldowns for me. This friend immediately made me a set of advanced pulldowns weighing 25KG.
After reading it, I was surprised. His movements were standard, the whole control was stable, and he knew the peak contraction, but his back muscles were poor and there were almost no training marks.
I thought about it and asked him, do you always pull down at a height with a weight of 25KG?
For a year and a half, it is very unreasonable to use 25KG for high-level pull-down.
The first law in fitness training is called "progressive overload".
What is "progressive overload"? Simply put, as your training time goes on, you must give your body more load during training. In other words, you need to gain weight slowly, or increase the number of times, or increase the training intensity for any movement.
I dropped 25KG when I first entered the gym, and it will still be 25 kg a year and a half later ... Dude, do you usually come to the gym to play with your mobile phone?
You've been doing 25KG pull-ups all year round, and then you told me that pull-ups are useless because you still can't do two pull-ups after practicing for a year and a half. what can I say?
At this time, someone will ask, then why can I pull down my weight at a high level, but I still can't do pull-ups?
There is a simple reason. You have been deceived by yourself. Your high-level pull-down is not standardized, and borrowing is very serious.
High-level pull-down seems simple, but most fitness enthusiasts do it in a nonstandard way.
Let's break down the high-level pull-down action into several steps.
Step 1: Sit on the high-position pull-down device and hold the high-position pull-down rod with a medium grip distance.
You can lean back about 30 degrees, hold your head up and chest out, and your elbows are vertically downward.
Step 2, the scapula sinks and locks, then hold the straight bar with both hands and start to pull down.
When you pull down, you must first start the back muscles, so that the back muscles contract and drive the elbows downward and backward.
Keep your elbow as far back as possible until the pole almost touches your upper chest.
During the whole exercise, try to keep your body fixed, don't lean back and don't shake.
The third step, when the straight bar is pulled to the lowest point, pause for a moment, the summit will shrink for one second, then control the rhythm and let the straight bar slowly return to the highest point.
Don't let your arms be completely straight. It's best to bend them slightly.
If you practice the high-level pull-down correctly, you will definitely recite it generously.