What muscles do pull-ups practice?
1 latissimus dorsi
Latissimus dorsi is a large flat muscle located in the lower part of the chest and back area and the shallow layer of the waist area. When doing pull-ups, people need to hold the horizontal bar with both hands, and when doing pull-ups, they need the contraction force of latissimus dorsi, so as to exercise latissimus dorsi well.
2, biceps brachii
The biceps brachii is inserted below the elbow from the lower end of the deltoid. The basic function of biceps brachii is to lift and bend the arm and rotate the wrist. When doing pull-ups, the arm will often bend, which can stimulate the biceps brachii, so you can also exercise this part of the muscle.
What are the benefits of pull-ups
1, exercise muscles
When doing pull-ups, you need to use the latissimus dorsi muscle of the human body to contract, make your arms bend and pull up until your chin properly exceeds the bar or your neck clings to the bar. The main muscle groups used in front grip pull-ups are back muscle group and upper limb muscle group. Doing pull-ups often can exercise the back muscles, shoulder muscles and our upper arm muscles and chest muscles.
Step 2 strengthen your arm strength
Pull-ups need both hands to hold the horizontal bar at a certain width distance, and trunk muscles need to be straightened, which can exercise shoulders, increase shoulder width and strengthen arms and waist strength.
3, can help grow taller
When doing pull-ups, the body naturally droops, which can relax the muscles of the waist and back and promote the slow growth of bones in the process of stretching against their own gravity. Growing taller is helpful and effective.
4, there is a weight loss effect
For overweight people, you can also lose weight through pull-ups Pull-ups can double the strength of upper limbs and shoulder straps, consume calories and burn fat. However, for this way of losing weight, it is still necessary to control the weight in time and follow up the weight loss according to the plan.
5, contribute to spine health
Pull-ups have an important influence on the health of human spine. Frequent contact with pull-ups can not only correct the position of the spine, but also change the bad posture such as mild scoliosis, hunchback and chest-lifting. It has obvious therapeutic effect on mild lumbar disc herniation and shoulder and neck pain.
6. Enhance cardiopulmonary function
When doing pull-ups, the body naturally droops at the same time, which can relax the muscles of the human waist and back, which is helpful and effective for height growth. At the same time, with rhythmic inhalation and exhalation, you can exercise the cardiopulmonary function of the human body.
What are the disadvantages of pull-ups?
1, arm muscles are easy to strain.
Pull-ups themselves are pulling the body with your arms. If people who don't exercise or do little exercise suddenly do pull-ups, the muscle ligament of the arm is easy to strain. After muscle strain, there is a sharp pain in the strained arm. You can touch the cord-like lump formed by muscle tension with your hand, causing obvious tenderness, local swelling or subcutaneous bleeding, and the activity will be obviously limited.
2, arm muscle aches
When pull-ups, the arm keeps a posture for a long time, so that the muscles and joints of the arm are always in a state of tension, which is prone to arm muscle spasm, and will increase the accumulation of lactic acid in the arm, thus causing arm pain.
3, arm muscle fatigue
If the pull-ups are too strong and too many times, the arm muscles are in a tight state for a long time, which exceeds the muscle load. There will be muscle fatigue and arm pain.
4, easy to fall
If you do too many pull-ups, it is easy to strain your arm muscles and ligaments. Moreover, it is easier to fall if you don't grab the bar.
Pullup preventive measures
1. It is best to do warm-up exercises when doing pull-ups, which can prevent muscle strain. After the exercise, you should also do some finishing activities to relax your muscles.
2. When doing muscle pull-ups, it is best to do it once every two or three days, which can help muscles recover faster.