Advanced tips for pull-ups: pause pull-ups!

Pull-up is a necessary movement in our fitness training. It is essential for athletes, fitness enthusiasts or the army to train!

　　　Turt-up can train your latissimus dorsi and biceps, the long head of the abdomen, triceps, deltoid muscles, and even the pectoral muscles. At the same time, pull-ups require strong core strength and coordination, so pull-ups are also called the king of upper limb training!

　　There are many changes in pull-ups, and we can help us reduce or increase the difficulty through some subtle changes!

　　For example, the centrifugal pull-ups, elastic pull-ups, tops introduced earlier The part-mounted and equal length contraction can help pull-ups to reduce the difficulty

　　We have also introduced the high-difficulty pull-ups, L-shaped pull-ups, hanging pull-ups, weight-bearing pull-ups, etc.!

　　In addition to these, today I will introduce you to a very good pull-up training technique: pause pull-ups!

　　The movement demonstration is as follows:

　　Perform a normal pull-up, first pull-up half the height, then stay for two seconds, then continue to pull-up the top

　　Immediately dropping half, stay for two seconds, and then slowly fall to the low end of the action !

　　Advantages of doing this:

　　Add to add pause rhythm changes will make your pull-up more challenging, and require you to maintain tension and stability of the torso to a greater extent during the movement, which will help you improve the pull-up strength. At the same time, it has a great effect on the tension increase of the target muscles, which will make your muscles stronger!

　The following is the detailed action process:

　　The starting position is like the traditional pull-up, hanging naturally, the shoulder blades slightly sink, maintaining the tension of the back muscles, tightening your shoulder straps, straightening your legs slightly forward, and tightening the core muscles

　　Then start pulling your body upward to 90 degrees of the elbow joint, stay for two seconds and try to hold it, then pull your body upward to the top of the movement, then slowly drop to the position you just paused, stay for two seconds, then put it down and return to the starting action!

　　Precautions:

　　1. A hunched back posture with chest and hunch naturally during the movement, and open the chest cavity!

　　2. It is recommended to straighten and move forward slightly, which will help activate your abdominal core and avoid excessive stretching of the lumbar spine when pulling up!

　　3. The back muscles of the back are fully involved in the movement, not just the arms are pulling!