Pull-ups are one of the most basic and effective ways to exercise your back, as well as an important reference standard for measuring fitness. But it has also become a problem for many people. Even friends who exercise regularly may not be able to do standard pull-ups.
To complete a correct pull-up requires strong back strength and abdominal muscle control, which requires high technical requirements. Improper operation puts you at risk of injury!
Therefore, if you want to increase your strength through pull-ups and apply this strength to sports and other aspects of life, you should focus on the mechanics of the shoulder joint first, and then the number of repetitions. , Speed or style. Remember the basic overview below.
1. Full range of motion Pull Up Exercise
Starting from the dangling position, the shoulders are close to the ears. In the finishing position, the shoulders should be as far back as possible.0+
2. Midline stability of Pull Up Exercise
When performing pull-ups, the spine is subjected to multiple angles of force, which leads to changes in the body posture. Try to keep your whole body in a straight line, keep tightening your hips and abdomen, and try to direct your chest in the direction of your movement, in this case, chest.
3. Mechanical mechanism of shoulder joint Exercise
The force on the spine may cause the shoulder to depart from the normal track, which means that the shoulder joint wants to rotate inward and the elbow wants to turn outward. The magnitude of the change here depends on your mobility. One of the most helpful psychological cues to use, you can try to think of pull-ups as starting from a row in a fully dangling position under a horizontal bar or ring.
Once you have mastered the proper shoulder joint mechanics of the pull-ups, and have the ability to maintain a good posture under multiple repetitions and different speeds, you can increase the complexity of the movement and adjust the pull-ups to swing pull-ups. Below, the elite gymnast and movement expert demonstrates the standard pull-up movement for everyone.
Most Important Pull ups Exercise Instructions
01 Hanging down from the horizontal bar, locked arms, hands directly above the shoulders. The neck is in a neutral posture, looking forward, and the rest of the body remains straight or slightly bent. Bring your feet together, straighten your toes and straighten your knees.
02 to start pulling by bending the elbow. The only difference here is that you need to pull back when you pull back your shoulders to lengthen your neck. Lean slightly, shoulders behind elbows, feet in front of elbows. This is the natural angle required for proper drape and will not damage the spine posture and full body posture.
03 Continue to pull yourself up until your chin is above the horizontal bar and you can see the wall or anything above the horizontal bar in front of you. Keep your body posture in the same posture as when you started pulling: your feet are still together, your toes are straightened, your legs are straight, your neck is in a straight line with the rest of your body.
04 Start descent: Stretch your elbows and slowly return to the starting position. When the elbow reaches and crosses 90 degrees, try to keep the elbow inward and maintain the same drape angle, with the shoulders behind the elbows and the feet in front of the elbows.
05 Back to the starting position, the shoulder joints are now fully flexed and close to the ears, the abdomen and hips are tightened, the feet are brought together, and the legs are straight. When you reach this position, it is important to maintain muscle contraction and muscle tension around the shoulder joint to repeat the steps and perform another pull-up.
If pull-ups are too difficult for you, using elastic bands can help you reduce your load requirements. Hang the elastic band on the horizontal bar between your hands, and when you pull up, stand on the elastic to reduce the load.
Stretch belt pull-ups alternate
01 Hang the elastic band on the horizontal bar.
02 Grab the elastic band with both hands and pull it toward your feet. When pulling, open the elastic band to make it a loop.
03 place one foot on the bottom of the ring.
04 firm step down until the leg completely full stretch.
05 hold the horizontal bar with a pull-up position.
06 Perform pull-ups.
·END·
Post a Comment
If you have any suggestions, please let me know