Improved high-position pull-down: Use isometric contraction to better stimulate the latissimus dorsi

Fitness skills: Improved version of high-position pull-down

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

　　It takes a lot of skills to do high-position pull-down well. We previously shared "High-position pull-down pain? Have you made this mistake" and "3 key points to teach you how to do high-position pull-down" to help you correct your movements.

　　Today we are not going to talk about the details of the movement. In order to make your training more effective and better exercise lats dorsi, we will introduce you to a better way to do high-position pull-down to help your muscles grow quickly Long!

　　As shown in the following video:

　　The first movement starts, pull the horizontal bar to the chest, try to get close to the trunk, and then pause here for 10-20 seconds! Then do 8-10 regular pull-down training!

　　This is a practical method of using isometric contraction training, which has a great effect on building muscles!

　　At the top of the movement, the target muscle (latsimum dorsi) contracts the shortest, perform isometric contraction, and strive to squeeze the muscles! Also called peak isometric contraction

The advantages of peak contraction!

　　1. Since it reaches the maximum autonomous contraction, more motor units can be recruited faster.

　　2. Increase the motor cortex area in the brain ( The nerve drive message between motor cortex and the trained muscles. Strengthen the connection between nerves and muscles, so that you can get better target muscle sensitivity

　　　　3. Pause and squeeze to help you accumulate metabolic pressure better, congestion of muscles, and thus make your muscles better grow conditions!

　　　Training tips:

　　1. The movement is done for a long time for the bottom for the first time, and then perform 8-12 regular repetitions with the same weight without rest!

　　2. During the training, you need to concentrate your mind and focus all your attention on your latissimus dorsi, so that you will have better results!