Can't do pull-ups? Try centrifugal pull-ups

Can't pull-ups be done? Try centrifugal pull-ups

　　　Training method - centrifugal contraction

　　Centrifugal contraction: When (extending and contracting) the starting point and dead point of the muscle are elongated, that is, the muscle length becomes longer. 　　Features: The tension is less than the applied resistance, and the muscle length is elongated.

　　Effects: buffering, braking, deceleration, and overcoming gravity.

　　The stimulation effect of centrifugal contraction on muscles will be greater than that of The mental training is good, and slow movements can also help you become familiar with the training movement patterns. If you overcome this step, you can achieve complete standard pull-ups

　　The key points of the movement:

　　Find a horizontal bar, then jump to the highest point of the bar, and cross the bar

　　Then slowly let your body fall slowly at about 5-10 seconds. What you need to remember here is that the movement is indeed.

　　Often, it is the most difficult to fall close to the lowest point of the bar, but You must hold on, don’t let go of it all

　　　(If you let it go, you will not be able to grasp the feelings of the lowest muscle)

　　The sudden loss of gravity and the risk of injury

　　Then jump up and repeat the operation and training.

　　Small reminder:

　　Some people say that you can use the equal length training method, that is, jump to the top of the bar and hold it still after you can’t move

　　But based on my experience in guiding the training of the students, I do not agree to do this.

　　Because for beginners, the feeling of back muscles is relatively poor!

　　If you use the isometric training method, the concentration point of the entire force is likely to be on the arm rather than on the back

　　(Usually, people who cannot pull up pulls will not feel that the back is exerted will not be too good)

　　The pull-up arm strength is indeed important, but it should be regarded as the knot of the transmission of back strength

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