Anoshwarzenegger lats dorsi pull-up training rules

Pull-up is the most important method of latissimus dorsi training. During the competition, I clearly realized how important the wide and powerful latissimus dorsi is in any movement. When I stretched out the latissimus dorsi, I felt like a "bigma" jet (referring to the Boeing 747 series). I think the width of my latissimus dorsi played a big role in my last win of "Mr. Olympia". Judging from the lines of the muscles, the sense of force displayed by the muscles, and the huge muscle mass, my competitors are similar. To be different, it is because I put in the effort and the results I achieved in training latissimus dorsi are indeed extraordinary.

　　Luck-up will widen the latissimus dorsi, and also train the back muscle groups, but you must understand the difference between the back muscle groups and the latissimus dorsi. With the latissimus dorsi, you can have a V-shaped body shape, that is, wide shoulders and thin waist Triangular body shape. To develop thick back muscles, you have to practice bent and pulling movements like rowing. Although pull-ups can also train the back muscles, it is mainly about training the lats dorsi, followed by biceps, then the forearm muscles and pectoral muscles. Pull-up is an important indicator for measuring a person's basic physical fitness.

　　Bodybuilders are very familiar with pull-ups behind the neck, and many people only practice this kind of pull-ups. In fact, there are many important ways to practice pull-ups. Wide pull-ups can train the upper part of the lats dorsi. In order to maximize the stretching and contraction of the lats dorsi, each pull-up must be until the back touching the bar, and the body must be placed downward and the arms must be straightened. When doing wide-grip pull-ups, you usually like to only pull halfway. In fact, full pull-ups are more beneficial to the overall development of the lats dorsi.

　　In order to Stimulating the lats dorsi from all angles, and chest pull-ups are also a good exercise. When doing chest pull-ups, in order to achieve the best effect, you must pull up to the chest so that the lats dorsi can fully contract. Many bodybuilders only pull over the chin. You should know that only by pulling to the chest can you maximize the development of the lats dorsi and carve out muscle lines.

　　When doing pull-ups, the closer the grip of the hands, the more the stimulation of the lats dorsi, the greater the stimulation of the serratic muscle anterior muscle. Regardless of the width of the grip, the narrower the grip, the greater the stimulation of the serratic muscle anterior muscle anterior. Regardless of the width of the grip, you must fully stretch and contract the lats dorsi, put it down to the lowest, and pull it up to the chest (of course you cannot pull behind the neck when holding a narrow grip). You can do many sets of pull-ups, start with a wide grip, and then gradually narrow each set, and finally end with a narrow grip.

　　Reverse grip pull-ups can practice biceps. The grip distance is very narrow. If you practice this movement, you will be surprised to find out how strong it stimulates the biceps.

　　Some bodybuilders can do single-arm pull-ups, which is not easy. Franco Columbus can do single-arm pull-ups in the air. Weak people like us can only use the equipment that practices pull-down with both arms to do "single-arm pull-ups." Even so, the effect is quite good. The latissimus dorsi can achieve maximum stretching, and the pectoral muscles can also help pull the pull-up rod to the lowest. The latissimus dorsi of the rope crawlers are great, extending from the shoulders to the waist and protruding outward. The alternating rope crawlers are actually a deformed single-arm pull-up.

　　There is also a wide-grain pull-up. When pulling up, the body leans back and pulls to the waist. At this time, the body must lean back as much as possible, almost parallel to the ground, as if doing barbell strokes. Boat exercise. This exercise is very effective because it combines rowing with pull-ups, so that both the lats dorsi and the back muscles can be exercised.

　　The simplest equipment used for pull-ups is the horizontal bar. The other type is the bar with an inverted V-shaped handle, which is used for pull-ups with narrow grip (20-25 cm apart between hands) pull-ups. There is also a horizontal bar with a 45-degree angle on both ends. It is very comfortable to hold both ends when holding wide, and the wrists and forearms are in a straight line. If you use a horizontal bar, it is easy to hurt your wrist when holding wide.

　　If you can't do a few pull-ups, you can start practicing with pull-ups. At the beginning, you can lighten your weight and gradually gain weight. When the weight is about the same as the weight, you can directly practice pull-ups. Remember, when you can pull-ups with the weight of your equipment 8 times, you should change to the horizontal bar to practice pull-ups.

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