Pull-ups-movements in the middle back (latissimus dorsi) that can be practiced by hand. Pay attention to maintain the correct posture:
(1) Starting posture-Hold the horizontal bar with both hands, with a wide grip distance (palms forward), feet off the ground, and arms naturally droop and straighten.
(2) Action process-Use the contraction force of latissimus dorsi to pull up the body until the horizontal bar touches or approaches the chest. Hold still for one second and let the latissimus dorsi contract completely. Then gradually relax the latissimus dorsi and let the body slowly descend until it is completely drooping, and so on.
(3) Breathing method-inhale when pulling up and exhale when drooping.
(4) Points for attention-Focus on latissimus dorsi when pull-ups, pull your body as high as possible, and don't let your body swing when pull-ups. When drooping, feet should not touch the ground. You can hang a barbell piece around your waist to increase your weight.
Although the name of pull-ups in bodybuilding is the same, the training purpose and action mode are quite different. First of all, the pull-ups in bodybuilding pursue quality rather than quantity. Of course, I didn't mean to reduce the number of times, but because you can't do high-quality pull-ups
Secondly, the movements are different. The purpose of fitness is to stimulate muscles better, not to complete movements, which are just means. Therefore, pull-ups can only be roughly divided into wide grip, narrow grip, front neck and back neck. The real standard movement still depends on your own feelings, because everyone's bone structure is different, and they feel different when training. Only through your long-term training and understanding can you find the best way to stimulate your specific parts.
But one thing is the same for everyone, that is, it is very important to find the feeling of back force during training. Remember, it is not the arm that drives the arm, but the back. In order to cultivate this feeling, it is suggested to practice rowing with one hand with light weight first. There is nothing else to say, that is, the legs should be rolled up to facilitate protection and reduce borrowing.
Pull-up techniques and exercises
Prepare for action:
1) Jump up or hold the horizontal bar with forehand, with hands wider than shoulders.
2) Keep your body stable, bend your knees and put your feet behind your back.
Training actions:
3) Bend your elbow slowly and pull your body upward until your chin exceeds the bar.
4) Slowly straighten your arms, lower your body and return to the starting position.
5) Repeat the above actions until a set of exercises is completed.
Action essentials:
6? 1 Keep your body straight and stable; Your elbows and shoulders should be the only parts of your body that can move.
No dumbbells can be replaced with weights to do the following actions: back 1. Bend over and paddle with your arms: mainly practice latissimus dorsi.
Action: Bend your knees slightly, hold dumbbells in each hand and hang them in front of you. Use the contraction force of latissimus dorsi to pull the dumbbell to elbow and shoulder height or slightly higher.
Above the shoulder, stop for a while, and then control the dumbbell to return slowly with the tension of latissimus dorsi. Note: when rowing, latissimus dorsi mainly contracts and stretches, and the upper body should not be lifted to avoid borrowing.
2. Bend over and paddle with one arm: mainly practice the outer back and lower back.
Action: Hold the dumbbell with the palm inward, and hold the fixture at the knee position of the same leg with the other hand to stabilize the body. Lift the dumbbell to the waist position (the back muscles are fully contracted), stop for a while, then slowly recover in a controlled way (fully stretch the back muscles), and then change one side to the other after completion.
3. Straight leg hard pull: mainly practice the lower back, gluteus maximus and biceps femoris.
Action: Hold the dumbbell with both hands and hang it in front of you. Your feet are naturally open, shoulder width apart, your legs are straight, your back is straight, your body is bent forward, and your head is raised until your upper body is roughly parallel to the ground. Then the lower back muscles contract and restore the upper body. Note: In order to maintain tension, the dumbbell should not touch the ground when leaning forward. You shouldn't walk too fast.