Can Advanced Pull-Down Replace Pull-ups?
Everyone should know that if you can't pull pull-ups, many people will suggest that high-level pull-down is a good alternative. Because they are the same muscle group, latissimus dorsi and biceps brachii, but they are actually completely different things, and pull-ups can never replace pull-ups
The difference between high-level pull-down and pull-up
From the training level, one is to bring the weight closer to the body, and the other is to bring the body closer to the bar! Both are for training latissimus dorsi ... but in the preparation posture of pulling down the pulley at the lowest point, because of the limitation of lower limbs, the whole pressure is on the upper back, and the participation of other muscle groups is not high!
The whole pull-up training, not only to carry the body's gravity on the upper back, but also to mobilize the deep core muscles to coordinate the action (power transmission), which is very important for the overall development! This is why many people who only practice pulley pull-down are not as strong as those who do pull-up training. This is why some people can do heavy weight by pulling down the pulley, but they can't pull up the pull-ups.
If you practice a lot, but 2266 does pull-ups, then you should consider the coordination function of your body. Don't forget the oldest, most effective and safest king of back training-pull-ups, just like leg lifts can never replace free barbell squats! However, pulley pull-down is not completely without advantages. From the stimulation degree of individual muscles, pulley pull-down is a complete victory over pull-ups, so many bodybuilders love him!
No matter what way you choose to exercise, only the correct posture will bring you benefits, do what you can, find out the shortcomings, and constantly optimize yourself to get better and better!
Advanced drop-down action specification
Starting posture: sitting posture, chest out, shoulders sinking, abdomen slightly retracted, hands clasping the handle, upper limbs naturally leaning back, feet flat on the ground.
1. Adjust the chair height of the instrument, and it is better to press the front thigh with a baffle.
2. Adjust the weight slightly lighter for the first time.
3. Start the action, hold your head high, tighten the target muscle group on the elbow joint vertically, and pull the horizontal bar to the clavicle.
4. At the end of the action, the moving part of the instrument is put back to the static position, then the instrument is released and the counterweight returns to zero.
Tip: It is difficult for beginners to master the tightening and feeling of target muscles.
Advanced drop-down training summary
Today, I'm going to talk to you about how to pull down my golden moves and sitting posture. The high-level pull-down of a fixed device is used in the video. If there is no fixed equipment, of course, you can also use a rope to pull down at a high place. The advantages of fixed musical instruments are suitable for beginners, and the track is fixed, making it easier to find a sense of strength. But rope has higher requirements for other muscle groups and core control ability. There are many muscles in the back, including trapezius, rhomboid, latissimus dorsi, teres major, erector spinae ... and latissimus dorsi is the most important muscle group to make the back bigger and thicker.
First of all, we should understand the main functions of latissimus dorsi, including extension, adduction, horizontal abduction and internal rotation. Because novices may lack the strength and feeling of latissimus dorsi, it is very easy to pull with arms instead of contracting with latissimus dorsi. Therefore, it is very important to activate the back muscles before exercise. At the same time, imagine that when doing training, the arm is just riding on the machine, doing a static transfer function, and there is no active priority.
It is suggested that novices can start looking for feelings from one side, and the weight should not be too large. It is important to find the feeling of latissimus dorsi. You can try. When standing, raise your arms vertically around you, bend your elbows, and pull your arms back with the muscles on the same side of your back instead of putting them down hard. If you can find this feeling, congratulations, this is your latissimus dorsi.