Pull-up variation: hip flexor pull-up

Pull-up changes: hip flexion pull-ups

　　Turts are a necessary move in our fitness training. It can train your latissimus dorsi and biceps, abdomen, triceps long head, deltoid muscle, and even pectoral muscles.

　　At the same time, if you want to do pull-ups, you need strong core strength and coordination

　　There are many variations in pull-ups. We can help us reduce or increase the difficulty through some subtle changes! It is also through different grip methods (width, narrowness, positive Reverse grip) to stimulate muscles with changing angles!

　　Today I will introduce a very good pull-up change: hip flexion pull-up

　　The movement demonstration is as follows:

　　1. The starting position is similar to the traditional pull-up, hanging on the horizontal bar, tightening the shoulders!

　　2. When slowly pulling up the body, slowly lifting both legs upwards (behind the hips). When the top of the movement is at a 90-degree angle!

　　3. Then slowly descend to the body The body and legs are slowly put back down and return to the starting position!

The benefits of doing this:

　　1. Avoid lumbar hyperextension when you pull up

　　Many people will tilt forward when pull ups and lumbar hyperextension when pull ups! In some cases, arching the waist can supplement the strength of the latissimus dorsi, but it is the culprit for causing waist discomfort. Over time, you will feel that your lower back will be very tight when pull ups, and in severe cases it will also cause Causing lower back pain!

　　2. Strongly activate your pretest core muscle group! Especially for the activation of the abdominal muscles, it can reach its peak!

　　Tip:

　　This is a more difficult version than ordinary pull-ups. Try it when you have a certain foundation!

　　The movement may be limited because of your lack of core strength and the flexibility of the hamstrings. You can choose to bend your knees slightly to perform the movement! As these situations improve, try to straighten your legs!