Explain the key points of high-level pull-down actions. Teach you how to do it

Some people still know about high-level pull-down. High-level pull-down is not too difficult. At the same time, high-level pull-down has good training effects, but high-level pull-down also has movement principles. I believe someone knows the key points of high-level pull-down. So, what about high-level pull-down? Let's take a look together.

The key points of high-level pull-down action

1. Starting position: Sitting in a fixed seat of the back pull-up exercise machine, hold the horizontal bar with a wide grip. Stand up and hold the shoulders, and lean back slightly.

2. Movement tips:

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

　　(2) Exhale, with controlled restoration! Stretch the latitude dorsi along the original path until the latitude dorsi is stretched most fully.

　　3. Key points:

　　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. Pull your elbows down and back as much as possible until the crossbar touches your upper chest muscle.

　　What is the weight of the high-level pull-down action?

　　How much is the weight of the high-level pull-down action? Only by choosing a good weight can our movements be completed better. It can achieve corresponding exercise effects, so the weight cannot be too heavy or too light. Generally, our weight choice starts with 20kg. For novices, start with 20kg first. When we can complete the movements skillfully, we can then gradually add weight, first add to 25kg. When we feel that there is no pressure when we complete 25kg, we can add weight to 30kg, and so on. At the beginning, you can add 5kg up. When you reach a certain level of exercise, you can reduce it and add 3kg up.

　　Precautions for pulling down high positions

　　1. Pay attention to using the power of lats dorsi to pull the weight. Not the arms

2. When pulling down, the shoulder muscles should be relaxed. Do not shrugg the shoulders when restoring the movements, as they will affect the stress of the latissimus dorsi; do not swing back and forth, and the body should always remain perpendicular to the ground.

3. Pay attention to reasonable control of the movement rhythm. When restoring the movements, the latissimus dorsi control the latissimus dorsi, rather than completely relaxed state.

4. In order to stimulate the latissimus dorsi more, keep your chest upright and slightly arched back. When pulling down the horizontal bar, pulling it towards your lower chest can give you a better squeezing feeling.

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