Correct high-level pull-down method Don't do anything wrong

Many people know that pulling down at a high position is a good move, and there are many benefits of pulling down at a high position. Of course, pulling down at a high position is also a relatively easy exercise to practice. I believe many people don’t know the correct way to pull down at a high position. So, what is the correct way to pull down at a high position? Let’s take a look together.

Correct pull-down at a high position

Sitting on the fixed position of the back pulling exercise machine In the seat, hold the horizontal bar with a wide grip. Stand up and hold the shoulders, and lean back slightly.

The key points of movement:

1. Inhale, the latissimus dorsi contract, pull down the horizontal bar vertically from the upper position of the head to the front of the chest, tighten the scapula and tighten the latissimus dorsi; stop for 2-3 seconds and contract the peak.

2. Exhale, and restore it with control! Stretch the latissimus dorsi along the original path until the latissimus dorsi is stretched most fully.

Point:

When you fully stretch your arms at the highest point, keep your torso upright and slightly arched on your back. Keep your chest straight and tight throughout the process, pulling your elbows down and back as much as possible until the crossbar touches your upper chest muscles.

How to stretch after pulling down on the high position

1. Stand with both feet one meter away from the support surface, with your hip joint shoulder height as high as you shoulder, and extend twice to your head. Keep both arms and two Straighten your legs, bend your hips, flatten your back, and hold the support surface with both hands. Exhale and push down the support surface to form a back arch. Note: Turning the pelvis upward can also stretch the lower back and hamstring tendons.

2. Sit on the ground one arm away from the wall, spread your knees apart. Raise your arms, straighten your elbows, lean forward, place your palms on the wall, separate shoulders wide, and fingertips upward. Exhale, push the wall, open your chest, and form a back arch. Put your companion hands on the upper part of your shoulder blades. Gently push down to the side.

Editor's recommendation:

Common errors in pulling down at high positions: pull hard and use force to compensate!

The difference between pulling down at high positions behind the neck and pulling down at high positions on the backhand

How long does it take to exercise the curl to have a vest line? It varies from person to person