Several training points for attention in pull-ups. Many men do pull-ups in the gym in order to widen their backs, but those who want to do pull-ups need to pay attention to some matters. Here are a few pull-up training precautions!
Several training notes of pull-ups 1 Make full use of muscles.
The main function of latissimus dorsi is adduction and hyperextension around the shoulder joint, but its second function is to change any posture and train other muscles. The increase of latissimus dorsi muscle strength can enhance the posture stability of spine and lower pelvis.
The increase of core stability means doing more squats, flat bench presses and hard pulls, and the whole body strength is also enhanced. Simply put, a strong and stable latissimus dorsi allows you to make full use of more muscles.
Of course, pull-ups are undoubtedly the best way to exercise strong and functional latissimus dorsi. Secondly, pull-ups can exercise your arms, shoulders, back and core.
Coupled with different auxiliary muscles, building a strong foundation can also reduce unnecessary pressure on joints and ligaments, and at the same time, you can do more strength training actions.
These problems may occur when doing pull-ups:
Problem 1: The motion range is too small.
At the beginning of the correct pull-ups, our bodies are motionless and our elbows are fully extended.
From that position, the muscles contract and the body moves upward until the chin crosses the pole (some people prefer the chest to the pole). When reaching the highest position, control the body to return to the starting position. All-round exercise is not only to increase strength, but more importantly to squeeze and contract the target muscles.
Question 2: Start the action with external force.
Just to be clear, jumping up to complete pull-ups is not pull-ups. It is a kind of cheating training to use external force at the beginning of the action.
For friends who haven't mastered the strength to stabilize the scapula and vertical pull-ups, some friends complete pull-ups by jumping, which will put pressure on the joints and put the shoulders in a bad position. Although your body moves upward when jumping, don't think that this pull-up is the same as pull-ups.
Problem 3: The scapula is unstable.
Do full pull-ups and understand the rhythm of scapular activity. Exercise to the full range, adapt to the body's own stability and movement mode.
If you can't complete the whole movement, you can increase the adjustable resistance, such as elastic belt, which can help you achieve the correct range of motion. But this is not to let you hang on a pole like a sloth, but to pay more attention to the target muscle in the process.
In every exercise, the elbow should be fully extended and the posterior bundle of deltoid muscle should always be tense. Don't do semi-clean and jerk, maybe your shoulders can work better.
Question 4: the time when muscles are in a state of tension is reduced.
When you start pull-ups, tension will be used first to stabilize your shoulders and ensure that you can hang your body in the air without the force of ligaments and tendons. Squeezing the shoulder to achieve external rotation can make the back feel nervous and make the action start better.
Mobilize fast muscle fibers. The closer your chest is to the pole, the stronger your centripetal contraction will be. Squeeze for two seconds at the highest position to make the biceps, latissimus dorsi and posterior chain muscles contract to the maximum.
Make the back muscles in a state of complete tension to control the centrifugal descending part of the action. If you want to improve muscle strength and gain muscle, my suggested rhythm is X 120. Let's explain.
Rhythm X 120 means:
Explosive pull-ups, close to the pull-ups;
Peak contraction of the highest action position 1 sec;
Slowly lower your body to a minimum within 2 seconds;
There is no pause between each drop and pull.
Question 5: Training begins to use the booster belt.
For any pull-up action, the booster belt is an advanced prop, and novices stay away! The booster band reduces the grip strength that must be mastered to complete a set of pull-ups
When you can do any variant of pull-ups more than 15 times, you have the right to use the tension band.
Several training points for attention in pull-ups. How many pull-ups a day is appropriate?
If you just exercise, you can do a few pull-ups every day. If it is muscle training, people who practice pull-ups for the first time can first do 10 twice a day.
After getting used to it, you can do 4 groups at a time, and each group can do 10. When doing pull-ups, it is best to ensure that the number of each group is the same. Long-term persistence will play a good role in exercising muscles.
Practice pull-ups
1, practice pull-ups, practice once according to the maximum amount you have completed, and practice 3 ~ 6 times after a break. You can rest for 2 minutes at a time, and the length of rest varies from person to person.
During the practice, you will find that it is normal to do about 2 less times. If you can only complete one, you need to do it repeatedly, and 8 ~ 10 is appropriate.
2. When you can do 10- 12 pull-ups (wide grip, narrow grip or reverse grip), you should be able to practice hanging heavy objects on your waist. At this time, the latissimus dorsi really began to grow.
If you can do 12 pull-ups without lifting heavy objects, then hanging 4.5 kilograms may only do 10. Practice until you can do it again 12, and then increase the weight of the hanger to 9 kg. Cycle forward. If you do weight-bearing exercise, you need to use hand straps for protection.
3, if it is simply to increase the number, you can also use the practice of shaking the waist back and forth. The waist shaking is very similar to the power of a fish shaking its tail. When the body swings forward, it is quickly pulled up.
This practice is easy for practitioners to stop and cause safety accidents. When they are tired of holding bars, they should stop practicing in time. You'd better use a hand strap when doing this pull-up exercise.
One end of the belt is placed on the hand and the other end is placed on the horizontal bar. This way, you can concentrate on practicing and don't have to worry about slipping.
Factors affecting performance
1. Due to the lack of upper limb strength and shoulder strap muscle strength, it is difficult to overcome its own weight. Human grip can suspend themselves (both men and women can), but the length of suspension is very different. However, lifting the human body with both hands as the starting point requires the strength of the upper limbs and shoulder strap muscles. It is not difficult to complete pull-ups through a certain period of practice.
2, overweight, lack of strength of upper limbs and shoulder straps. For such students, in addition to practicing the strength of upper limbs and shoulder straps, they also need to control their weight and implement a weight loss plan.
Practice notes
1, Pull-ups are an upper limb strength endurance event, which is difficult to practice and requires perseverance.
2. Help a student who can't finish pull-ups, that is, a peer will push his waist up and help him practice.
3. Students who can complete more than one exercise should increase the number of repetitions and strive to reach a higher level in a short time and persevere.
4. Pay attention to applying anti-slip powder on your hands when doing pull-ups, which can improve your grip.
How to relieve arm pain after exercise
Not only pull-ups may cause arm pain, but other sports may also occur. Learn how to avoid and mitigate them:
1, you can exercise regularly, even if the intensity is not high, you can keep your muscles in motion all the time, and there will be no sudden exercise pain. At the same time, we should pay attention to warm-up and control the amount of exercise.
2, even if enough water is added, although water can also be added, but more salt is lost during exercise, so it is best to drink light salt water.
3. After general exercise, body muscle aches will gradually disappear with time. If the body ache lasts for more than a week after exercise and cannot be relieved by massage, rest and other nursing methods, it is recommended to go to the hospital for examination in time.