citation Body lifts are one of the most popular exercises for fitness! It is a vertical pulling action. It can train our back muscles very well, especially the latissimus dorsi. At the same time, it also requires very strong core strength and coordination
But pull-ups Although it's good, it's not an easy move to master! Many people make mistakes when doing pull-ups, resulting in an inefficient workout and potential risk of injury!
Today I will introduce to you 3 key points on how to do pull-ups well!
Key points 1. Sufficient thoracic spine mobility!
I believe many people have seen a lot of breasts held in their mouths and hunched over People doing pull-ups on their backs! This is undoubtedly bad!
If your thoracic spine is in a poor position, you will not be able to achieve optimal shoulder function. For pull-ups, if the thoracic spine cannot be extended effectively, your shoulder blades cannot move around the supporting bones when you raise your arms overhead. Poor scapular control, which prevents you from havingEffectively recruits the scapular stabilizing muscles, resulting in excessive range of motion and incorrect mechanics, resulting in pinching of muscles and other tissues.
Key point 2. Pull to the sternum
There are pull-ups An important point is to pull the handle to your chest, not your collarbone! Pulling the clavicle will minimize the activation of the latissimus dorsi, especially the lower part of the latissimus dorsi, because the shoulder and scapula cannot fully depress and rotate downward!
However, pulling up to the sternum not only places the shoulders in the most biomechanically strong position, but also helps you activate more motor units! A helpful tip is to imagine your sternum approaching the bar, rather than pulling it closer to your chest
Point 3. Point your elbows forward.
During the vertical pulling movement, in order to better train the latissimus dorsi, bend the elbow backward and upward The elbow is another serious mistake. No matter what grip you use (overhand, underhand, rotated or opposite grip) or what grip width (wide, medium, narrow), you must ensure that your elbows point straight forward, not Turn your elbows to the side and back. This will help activate your entire lats! Make sure you don’t involve your trapezius and rhomboids too much!