The main muscle groups of pull-ups are back muscle group based on latissimus dorsi and arm flexor muscle group based on biceps brachii. Pull-ups are very important training actions for students in physical examination, military training or gym fitness.
Especially for bodybuilders who pursue a good figure, pull-ups are called the king of back training, which is the best action they use to stimulate back growth and achieve a perfect inverted triangle figure.
When doing pull-ups, we must pay attention to the standard of body posture: keep the shoulder posture, the scapula retracts to drive the arm to exert force upwards, and the core is tight to avoid inertia. Take a wide forehand position, the stimulation effect is better.
If you can't do standard pull-ups, I suggest you train the level of pull-ups. This action helps to increase the thickness of the back and improve the strength of lacing, which is the best auxiliary for pull-ups
Finally, to reach the standard inverted triangle, you need to have a thin waist, so you need to lose fat, control your diet and exercise regularly. Come on, 0 ~
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The inverted triangle figure is a good proof of long-term fitness. If you have an inverted three-digit number, you have worked hard enough.
If you want to build an inverted triangle, the most important thing is to increase the width of your back, especially your upper back, and then exercise your shoulders. Although the shoulder muscles in the inverted triangle are secondary, your shoulder width can be more harmonious and beautiful.
In addition to practicing shoulders and backs, you need to slim down your waist if you want to get an inverted triangle with a wide top and a narrow bottom. It is not difficult to find that the body fat of the inverted triangle is relatively low (such as Bruce Lee), so it is better to add aerobic training to the back and shoulder training, such as running, HIIT, skipping rope and swimming. Lower body fat will make the lines look better.
The contents of the inverted triangle exercise are as follows:
1. Long distance pull-ups
Wide-distance pull-ups can develop teres major, teres minor and the upper edge of latissimus dorsi, which is a good exercise with wide back.
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2. Narrow distance pull-ups
The main purpose of practicing narrow pull-ups is to increase the thickness of the back. If the figure of an inverted triangle is only wide enough, it will be particularly thin.
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3. deltoid training
Folding knife push-ups are recommended here. If you are strong, you can do a wall handstand or a free handstand, and the effect is better.
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After exercising these movements, stretching is essential. Stretching can not only help muscle recovery, but also reduce muscle soreness after training. Why not do it?
4. deltoid stretching
5. Back muscle stretching
In order to train a perfect inverted triangle figure, in addition to the above actions, the most important thing is persistence. As long as you are willing to persist, time will give you a satisfactory answer. Come on!
First of all, when it comes to the inverted triangle, what muscles affect the inverted triangle?
Teres major and teres minor are very important.
Training these three muscles will cause an inverted triangle visually, and it will look very thin and beautiful!
What are the training actions for training these three muscles?
1. deltoid middle beam: Recommended actions are barbell push shoulder, dumbbell push shoulder, dumbbell side lift and Arnold push shoulder.
2.teres major teres minor: You can do a wide range of pull-ups! (available booster belt). The high pull or high pull on the turtle's back can fully stimulate these two muscles.
Generally, 75-85% of the maximum weight is selected for 4-6 groups of 8- 12 times.
Stretching and relaxing after training are also important.