Disadvantages of elastic band assist pull-ups

Find better pull-up assist movements

　　In the previous article "Can't pull-ups be done? Try the elastic band assist" we mentioned: If you cannot complete the pull-ups, you will usually use the elastic band as a pull-up assist.

　　But many friends will find a problem when using the elastic band to train pull-ups: the top of the movement is still very, very difficult!

　　This makes people wonder: Is elastic band assisted pull-ups really an effective training method?

　　When you are doing push-ups, the movement starts from above. At first, your arm is stretched, then begins to centrifuge and contract downward, and to the bottom, your arm is flexed. The most challenging part of push-ups is usually at the bottom.

　　The pull-up movement begins at the bottom of the movement, the hands are stretched, and then begins to contract centripely to reach the apex of the movement. Your arm is completely flexed

　　This means that the most difficult part of pull-ups is at the apex of the movement. (If you want to touch the chest, there will be more challenges for small muscles such as joint mobility and rhombus muscles)

　What is variable resistance training Variable Resistance Training?

Then let’s take a look at the most common variable resistance training recently, which is to add chains or elastic bands on both sides of the bar. The weakest links of squats and deadlifts (weakest Point) is when you squat to the bottom. When your barbell is at its lowest, many chains will hit the ground, and the total weight will gradually decrease (reduce the weight of the load required in the weakest link). When you stand up, many chains that touch the ground will start to leave the ground and the weight will gradually become heavier, so you need to mobilize more muscles to participate in continuous acceleration. Therefore, using chains is considered a good way to train muscle strength and output power.

　The same principle applies to Pull-up training??

　　Using the use of elastic bands to help people who cannot complete pull-ups, allowing them to complete the complete range of movements, can help him build confidence.

　　However, elastic bands also have some significant disadvantages, because of the elastic band's elasticity, when he pulls to the longest, it provides the most auxiliary force (pull-ups are the easiest at the bottom), and when he reaches the top, it is the most difficult position, but the elastic band provides the least Help (the vertex is the hardest part of pull-ups). When you use too thick elastic to bring assistance, it will prevent you from getting enough stimulation at the bottom of the movement.

　　But this is also an auxiliary training method. There is no absolute right or wrong, it depends on how to apply it.

　　Advantage of training

　　1. Centrifugal decline: For people who cannot complete pull-ups, the better training method is to use centrifugal contraction to control and slow from the top Slow down.

　　From the top of the action, use 10 seconds to slowly centrifuge and fall to the end.

　　The second action is to use pulley pulley pull down and it also quickly centrifugal contraction and rise slowly.

　　The third action is to push on the shoulder, focusing on the stage of centrifugal contraction and decline, emphasizing that the muscles of the shoulder belt can focus on the stability of centrifugal movements.

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