Where to practice the pull-down at a narrow distance and high position? I didn’t expect to practice here

Many people are familiar with narrow distance high pull-down. narrow distance high pull-down is a more famous training move, and narrow distance high pull-down has many benefits. I believe many people don’t know where to train narrow distance high pull-down. So, where are the main practices for narrow distance high pull-down? Let’s learn about narrow distance high pull-down together.

What muscles should be trained for narrow distance high pull-down

　　Narrow distance high pull-down is an excellent way to thicken the back muscles. It mainly exercises the middle part of the latissimus dorsi, the trapezoid (middle and lower), rhombus muscle, biceps, brachialis and pectoralis major It also has the effect of exercise. When the weight is equivalent to the weight, it is equivalent to pull-ups. You can do pull-ups first, then use a narrow distance and high position to pull down, and choose a weight smaller than the weight to carve the muscles.

　　Standard movement of pull-down at a narrow distance and high position

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

　　Entertainment tips:

　　1. Inhale, the latissimus dorsi should be contracted, pull down the horizontal bar vertically from the upper position of the head to the chest, tighten the scapula and tighten the latissimus dorsi; stop for 2-3 Second peak contraction.

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

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.

How to stretch after narrow distance high pull-down practice

1. Close your feet together , stand one meter away from the support surface, with the hip joint as high as the shoulders, twice as high as the head. Keep your arms and legs straight, bend your hips, flatten your back, and grasp the support surface with both hands. Exhale, push down on the support surface to form a back arch.

　　Remarks: Turning the pelvis upward can also stretch the lower back and hamstring tendons.

　　2. Sit on the ground one arm away from the wall, separate your knees. Raise your arms, straighten your elbows, lean forward, place your palms on the wall, separate shoulders wide, and fingertips upward. Exhale, push the wall, open your chest, and form a back arch. Put your companion hands on the upper part of your shoulder blades, Push downward and sideways gently.

　　　Precautions for pulling down at a narrow distance at a high position

　　1. Pay attention to using the force of contraction of lats dorsi to pull the weight, not arms

　　2. When pulling down, relax the shoulder muscles. Do not shrug when restoring the movement, as it will affect the stress of lats 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 and during the movement When restoring, it is the control of latissimus dorsi control the movement of restoring, rather than the completely relaxed state.

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

Editor's recommendation:

Common mistakes in pulling down at high positions: pull hard, use force to compensate!

　　Editor's recommendation:

　　Common errors in pulling down at high positions: pull hard, use force to compensate!

　　Essentials of high positions Don't do it wrong

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