To do the high-level pull-down action, only by choosing a good weight can the action be better completed and the corresponding exercise effect be achieved, so the weight should not be too heavy or too light.
The choice of general weight starts from 20kg. For beginners, it starts at 20kg. When the action can be skillfully completed, the weight can be gradually increased to 25kg first.
When you feel no pressure after 25kg, you can increase the weight to 30kg, and so on. At the beginning, you can increase 5kg, and after a certain amount of exercise, you can decrease and increase 3kg.
Power skills of high-order pull-down
In order to concentrate latissimus dorsi and give full play to the best back training effect of high-position pull-down, first, lean back slightly before the action begins; And pay attention to keep the upper body fixed in this position all the time during the whole group of pull-down and pull-up, so as to ensure the fullest contraction and extension of latissimus dorsi and obtain the strongest stimulation effect.
Bend your elbow and pull down the load at the same time, press down and fold the shoulder blades on both sides; Ensure that the shoulders extend downward and open, thus inhibiting the dominant force of the upper trapezius muscle and the posterior deltoid muscle, and effectively avoiding the occurrence of shoulder injuries.