Can't do pull-ups? Try supporting pull-ups!

Can't do pull-ups? Try supporting pull-ups!

Luck-ups are a necessary movement in our fitness training. They are essential for athletes, fitness enthusiasts or the army's training!

It 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!

The pull-ups are very good Multi-variable formulas, we can help us reduce the difficulty or increase the difficulty through some subtle changes! We also use different grip methods (width and narrowness, forward and reverse grip) to stimulate muscles!

Today I will introduce a difficult version of pull-ups, which is a great choice for some people with insufficient muscle strength!

As shown in the figure: Use an inclined stool to raise your feet and then perform pull-ups!

High feet, support can reduce your body Heavy gravity reduces the difficulty of pull-ups!

At the same time, in the hip flexion position, your lumbar spine can avoid the risk of excessive stretching, and will also allow the latitude-spider dorsi to be extended better!

The following is the detailed action process:

1. Choose a squat stand or Smith stand, then fix the horizontal bar, and place a stool or box in front of you!

2. Then grab the horizontal bar, put your feet on the stool, and the spine is slightly bent 3. Inhale, the latitude-spider dorsi contracts and drives the brachial The bones are retracted and bent and elbows are pulled up. Just like traditional pull-ups! Pull the horizontal bar above the chest, then stay still for two seconds, and squeeze the latitude dorsi!

3. Exhale slowly and stretch the latitude dorsi, keep the tension down during the process, and do not relax until the latitude dorsi extends to the longest!

Precautions:

Maintain normal scapula movement and feel the pulling and tightening of the latitude dorsi

Arm, palms grasp the crossbar like a hook, and the exertion point is on the back, not the arm!