Pull-ups: Three tips!
Pull-ups are called the king of upper body training. In addition to the well-known latissimus dorsi and biceps, pull-ups also involve our abdomen, the long head of the triceps, deltoid muscles, and even the chest muscles.
At the same time, pull-ups are not just about the upper body, they also require the cooperation of all muscles, requiring strong core strength and coordination to do it well!
There are many variations of pull-ups. By changing the grip, the grip includes forehand and backhand, opposite grip, and wide grip and narrow grip!
In addition to these, we can also incorporate some training techniques into pull-ups to make you stronger!
Today I will introduce to you 3 common pull-up training methods!
1. Eccentric contraction!
During the eccentric contraction phase, in order to brake or control the speed of the movement, the muscles will lengthen and generate tension!
From the perspective of sports biomechanics and exercise physiology, the force generated by the eccentric contraction of the muscle is greater than the concentric contraction of the muscle. That is, the muscle can bear more weight during the eccentric lengthening phase of the muscle. For muscle training, the muscle stimulation will be greater. Therefore, the eccentric stretching phase of the muscle causes more damage to the muscle than the concentric contraction. Control the full force of the muscle to increase the benign damage to the muscle. The muscle will have more reconstruction, and ultimately the muscle training will have better results. .
When doing pull-ups, you can focus on practicing the eccentric phase, fall slowly, and control the tension! Hold the eccentric contraction for 4-6 seconds! veryBeginners can also try this method to improve their pull-ups!
2. Peak stay
No one often pays attention to the top of the action! This will undoubtedly cost you a better muscle stimulation effect!
Strengthen the connection between nerves and muscles through peak contraction, thereby obtaining the nerve sensation that controls the muscles, making the muscles fully congested and swollen, and ultimately effectively developing the muscles.
It is recommended that you pull the bar up to your chest every time you pull up, and then stay for 2-3 seconds to fully squeeze your back muscles!
3. Stay at the bottom!
Eliminate stretch reflex and develop strong concentric contraction force!
The stretch reflex (elastic potential energy) produced during the lowering stage of the pull-up will help you complete the movement more easily!
Do not use "bounce" during training or put him in a disadvantageous position before starting to contract muscles. Making the movement as difficult as possible will recruit more motor units to produce force and develop maximum muscle strength.
You can try staying for 3-5 seconds each time you lower the pull-up to the bottom, and then pull it up again! Note: Staying at the bottom is not a completely relaxed dead man's hang. You need to maintain the tension of your back muscles