In such a healthy atmosphere, a group of people signed up and went into battle one after another. The rule is that they must hold their hands in front of each other, with their chins crossed and their arms completely flat every time.
The prescribed movements are very standard. Some people pull five, some people pull 10, some people pull 17, and the surrounding voices are constantly encouraging.
But Shu Dong found an interesting phenomenon. In the process of pulling, some people put their legs completely flat, while others cross their legs.
If you look carefully, there may be such a different existence around you.
So the question is, should the legs be flat or crossed when doing pull-ups?
This question must have bothered you for a long time. Uncle Dong likes to cross his legs when doing this action, because it can effectively prevent the body from shaking and make the training effect more remarkable.
Pull-ups belong to the ace action of practicing back, and many people like to practice. Even if you don't go to the gym and come to a community, people will do this in a park, which shows that they are very popular.
Pull-ups can mainly exercise latissimus dorsi, biceps brachii and deltoid muscle, and the training parts are different according to the distance of holding forward or backward.
First of all, the standard pull-ups can not be borrowed, but rely on the strength of back muscle contraction to support the body, keep your chin on the bar when you rise, and then try to stick the bar on your chest. When you fall, try to slow down and hold your hands to the end. This is a complete action.
When holding the lever, don't hold your hand too tightly to avoid the forearm swelling in advance. The correct way is to hook the lever, imagine that your arms are two hooks, and then pull your body up with your back.
Many people think that it is enough to pass the bar on their heads when doing this action, and then come down. In fact, the stress on their backs is incomplete, which will cause insufficient muscle contraction and fail to achieve the ideal training effect.
Just remember these points when doing pull-ups: hook the lever with both hands, pull your back hard, pull to the highest point (chin over the bar, stick to the upper edge of your chest), pause for 1-2 seconds, and slowly fall down until your arms are completely flat.
Whether the legs are crossed depends mainly on personal habits and feelings. The purpose of crossing Erlang's legs is to prevent the legs from forcibly lifting the lever when the body rises and the body shakes excessively.
If you can well control the feeling of body shaking and back force, then whether your legs are crossed will not bother you anymore.
In order to determine whether you should cross your legs, you can take a series of tests. If you pull a few times, your body will shake back and forth. You can try to cross your legs, stabilize your lower body, and then lift it.
Shu Dong suggested that when beginners do pull-ups, crossing their legs will better help you find the power point of your back. And if you are a master, you will have your own judgment, whether to cross your legs or not.
Another reason is that it is cool to cross your legs during training, but it is boring to make your legs vertical.
Cross-legged pull-ups are very suitable for posing. You can try.
Finally, Uncle Dong still wants to know if you like to cross your legs when you do pull-ups.
Which do you think is more stressful? Welcome to leave a message for Uncle Dong to share your experience!