Auxiliary pull-up training device-pull up auxiliary exercise teaching

Auxiliary pull-up training device - pull-up auxiliary exercise

　　Auxiliary pull-up

　　　Auxiliary pull-up is a great action! However, many friends cannot complete pull-ups. No matter what your reason is, lack of muscle strength, excessive weight, etc.! You should not give up training pull-ups!

　　What should I do if I really can't do it? Let's take a look at the auxiliary pull-up trainer introduced to you today

　　Almost every gym has an auxiliary pull-up trainer. This equipment will provide you with resistance support to fight your weight, making it easier for you to complete pull-ups!

　　Mainly training latissimus dorsi, biceps and forearm muscles.

　　Action process: Adjust the resistance weight (usually the heavier the pull-up is, the easier it is)

　　For beginners, the weight begins to be at a larger position of 15-20RM , mainly test the coordination and stability of the joints.

　　If you shrink your left shoulder when you pull up, it shows that the lower down pressure of the left shoulder will be insufficient, and the activity of the latissimus dorsi will be greatly reduced, and the biceps and forearms will become the main source of strength.

　　To improve this movement, you need to disassemble the entire movement to practice. First, you need to repeat the down pressure of the scapula, slowly find the feeling of the activity, and then do the whole movement in part:

　　Disassembly: scapula down pressure → pause → pull up → pause → fall → pause → relax the scapula.

　　After proficiency in this rhythm, you can wipe off the pause position and make the whole movement smoothly.

　　Teaching sharing:

　Some people have weak feelings about the latissimus dorsi, and you can first concentrate on training centrifugal contraction (eccentric) Contraction) To learn how to use latissimus dorsi.

　　You can first estimate the weight of 10-12RM, then assist in one second upward (center contraction), stay at the highest point for one second (equal length contraction), and then fall in four to six seconds (centrifugal contraction).

　　It is important to note that if you only rely on your arms to lift up your body, it will be quite difficult to control is is is is is is is is is cant trembling severely, although the arm strength can be controlled until the first few strokes are required, the arm should tremble very violently (because the arm is not the pull-up motivation, but the synergistic muscle. It is a very high load to lead the whole movement, and the back muscle group is the active muscle).

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