< strong>Variations of pull-ups: Hip-flexion pull-ups
Pull-ups are an essential movement in our fitness training. They can train your latissimus dorsi and biceps. Muscles, abdominals, long heads of triceps, deltoid muscles, and even pecs.
At the same time, doing pull-ups requires strong core strength and coordination
There are many variations of pull-ups, and we can make some subtle changes to help us Reduce difficulty or increase difficulty! Also use different grips (wide and narrow, front and back grips) to change angles to stimulate the muscles!
Today I will introduce a great variation of pull-ups: hip-flexion pull-ups
The action demonstration is as follows:
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1. The starting position is similar to the traditional pull-up, hanging from the horizontal bar and tightening the shoulders!
2. When slowly pulling the body upward, slowly lift both legs upward at the same time (flexing the hips). At the top of the movement, the body is close to a 90-degree angle!
3. Then slowly lower your body and slowly lower your legs back to the starting position!
Benefits of doing this:
1. Avoid lumbar overshoot when you do pull-ups. Stretch condition
Many people will experience forward pelvic tilt and lumbar hyperextension when doing pull-ups! In some cases, arching the waist can supplement the strength of the latissimus dorsi, but it But it is the main culprit of waist discomfort. Over time, you will feel that your lower back will be very tight when doing pull-ups, which may even cause lower back pain!
2. Strongly activate your core muscles. ! Especially for abdominal muscle activation, it can be called the peak!
Tips:
This is a more difficult version than ordinary pull-ups! , try it again when you have a certain foundation!
You may be unable to straighten your legs due to lack of core strength and hamstring flexibility. You can choose to slightly bend your knees to perform the action! After these conditions improve, try to straighten your legs!