Pull-ups, the main muscles for exercise and strength are latissimus dorsi and biceps, and the muscles that need to be activated are rhomboid, middle and lower trapezius, multifidus and shoulder rotator cuff muscles! The middle and lower trapezius and rhomboid muscles can tighten the scapula, so that the scapula can assist the scapula to sink to the best functional position. Only when the joints are in a good functional position will the performance be good, so after activating these muscles, the strength will definitely increase!

Deep muscles need skills and training tools, it is best to have a coach to teach you, and there are some specific core training gadgets! If you don't have it at home, share the tricks taught by two monarchs: stand up straight, hold the scapula, palm up, straighten your arms to both sides, exert force behind your back, and feel the compression and contraction of the scapula! Do it 30 times! After you finish, you will find that your upper back is very sore. Here, the rhomboid muscle and the lower trapezius muscle are stimulated. You can also use the gantry equipment in the gym to do straight arm pressing. Try the action above. This is a technical job. If you don't feel well, you can find a professional personal trainer to guide you!

The core says that the popular explanation is deep muscles. Training should first practice deep muscles, and then practice large epidermis muscles, which not only improves the sports ability and level! It can also prevent the wrong compensation of body muscles, reduce the risk of sports injuries, and avoid a lot of low back pain and cervical pain! Activating deep muscles is equivalent to calling more friends and brothers to help you. Therefore, you must activate deep muscles before training, and then do muscle strength training with half the effort!