< strong>Can’t do pull-ups? Try supported pull-ups!
The pull-up is an essential movement in our fitness training. It is indispensable for all athletes, fitness enthusiasts or military training!
It can well train your latissimus dorsi and biceps, abdomen, long head of triceps, deltoid muscles, and even chest muscles. At the same time, pull-ups require strong core strength and coordination, so pull-ups are also called the king of upper body training!
There are many variations of pull-ups, and we can make some subtle changes to help us reduce or increase the difficulty! Also use different grips (wide and narrow, front and back grips) to change angles to stimulate the muscles!
Today I want to introduce to you a reduced difficulty version of pull-ups, which is a great choice for some people with insufficient muscle strength!
As shown in the picture: Use an inclined stool to raise your feet and then perform pull-ups!
Putting your feet high for support can reduce the gravity of your weight and reduce the difficulty of pull-ups!
At the same time, in the hip flexion position, your lumbar spine can avoid the risk of overextension, and it will also allow the latissimus dorsi to be better stretched!
The following is the detailed action process:
1. Choose a squat rack or Smith rack, and then fix the bar , place a stool or box in front of you!
2. Then grasp the crossbar, put your feet on the stool, and bend your spine slightly. 3. Inhale, the contraction of the latissimus dorsi drives the humerus to adduct and bend the elbow to pull up. Just like traditional pull-ups! Pull the bar over your chest, then hold still for two seconds and squeeze your lats!
3. Exhale and slowly stretch the latissimus dorsi muscle down, maintaining tension and not relaxing during the process, until the latissimus dorsi muscle is stretched to its longest length!
Note:
Maintain normal scapular movement and feel the pulling and tightening of the latissimus dorsi muscles
The arms and palms are Grasp the bar like a hook, using your back, not your arms to pull it up!