Pull-ups, the routine action is: hold the horizontal bar tightly with both hands, keep the distance between them as wide as the collarbone, and bend your arms upward hard, so that you can fully feel the pain in your arms. If you don't feel this way, try to get your arms closer and let your muscles get full exercise. In order to better exercise the muscles of the biceps brachii, you can use the posture of holding the racket in the forehand, so that the force released will be relatively small because of the obstruction of the biceps brachii.
In order to better lock the training target on the brachialis muscle, you can adopt the posture of holding your head with both hands. At this time, you must find a special training equipment, that is, two handles that are close to each other and parallel. When using this posture, it is less difficult to pull up, because the arm can release the maximum strength. When pull-ups become very simple, you can try to increase the load.
This training action often appears with the horizontal bar. However, when the arm is straight in the air, the rotation ability of the wrist joint is greatly limited. For most athletes, to grasp the horizontal bar well, it is necessary to strengthen the joint level. This phenomenon has the risk of damaging the wrist joint, biceps brachii muscle group or shoulder. The most ideal method is to use the crank to train, which is more suitable for the instinctive reaction of wrist joint.
Pull-up advantage
Pull-ups are the only traditional multi-directional training movements suitable for biceps brachii muscle groups. Because the shoulders stretch when the neck contracts, pull-ups can improve the relationship between muscle pressure and length. The latter can help you gain arm muscles quickly.
Shortcomings of pull-ups
Not everyone can bear the pressure. In order to make up for this lack of strength, we suggest that bodybuilders can adopt the following four methods:
1. Stand on the ground or in a chair to lose weight.
2. With the help of the chair, only the descending stage (that is, the passive power stage) is trained.
3. Put the horizontal bar at the height of 1 m for training, with your toes on the ground and your body straight.
4. At the beginning of the training, use half-way pull-ups (that is, at the end of the training action), and try to make the arms more straight when the body drops in each training class.
Pull-ups can ensure that the back muscles and arm muscles are stimulated at the same time, thus saving more training time.
Risk In all types of pull-up training, as long as it is a reverse grip, don't completely straighten your arm. Because the arm muscles are on the edge of injury, especially when using horizontal bar training, the short head of biceps brachii is fragile.
Pull-ups require different extension angles of elbow joints, because everyone's arm extension ability is different, and some trainers cannot completely straighten their arms. In this case, you must avoid completely straightening your arms during back pull-down training. The smaller the arm extension angle, the more attention should be paid to avoiding straightening the arm during training. On the contrary, athletes with joint flexion can get a larger range of motion. However, we don't recommend this kind of trainers to straighten their arms, because the more obvious the arm straightening is, the greater the probability that the arm muscles will be damaged in the reverse grip training (bending or backward pull-down training).