Good movements for back muscle training: Half-squat high-position pull-down!

Good movements for training back muscles: Half-squat high-position pull-down!

　　High-position pull-down is one of the essential movements in our training menu. It is a vertical pull-up action, which can help us exercise our back muscles well, especially the lats dorsi. At the same time, high-position pull-down is also a simple and easy-to-learn action! Therefore, it is loved by many fitness players!

　　There are many changes in high-position pull-down. The changes in different handles, grip distances, and angles will make your muscles stimulate differently

　　Today I will introduce to you a very good high-position pull-down variation. Half-squat high-position pull-down

　　It is different from ordinary pull-down times when you have to sit on a stool! Use the squat posture as support and then pull-down!

　This can better develop your body stability and core strength, and at the same time make your movements more accurate and efficient!

　　The action process:

　　1. Choose At the right weight, then pull out the crossbar, use a half-squat position, stretch your hands and grab the crossbar!

　　2. Then start the pull-down movement:

　　Start the back muscles, pull the elbows to both sides of the body, squeeze your back and keep the static contraction for two seconds!

　　Expand the scapula upwards, feel your latissimus dorsi is stretched a little bit, maintain tension until the arms are completely straightened!

　　Key tips:

　　1. Your lower limbs and soles need to work hard to grasp the ground. Don’t let the weight take away your body to ensure that the upper limb pulls smoothly!

One-handed version

　　2. Pay attention not to pull the weight with the strength of your hands! Let your upper arm try to get closer to the torso to feel the contraction and extension of the latissimus dorsi and the movement of the shoulder blades

　　3. Mainly control when lowering, do not move up quickly. Muscle tension is the key to you!