Prisoner Fitness - The True Book of Power (Chapter 7 Part 2)

The next period of time, the editor will start to introduce to you Prisoner Fitness - The Book of Power of Zhen Ge Chapter 7 The Back Like a Cannon and Biceps Like a Cannon. Remember to keep paying attention!

　　　Prisoner Fitness - The Book of Zhen Ge (Chapter 7 Part 1)

　　The Safetest Upper Back Exercise

　　In fact, humans are born to be suitable for pull-ups, which means pull-ups are the safest back exercise movement, because this movement is done in accordance with rather than against the natural exercise physiology. This is very important because the dangerous back exercises in the gym are more likely to cause injuries than other movements. Most of them are lower back injuries, but I have never heard of any relationship between pull-ups and lower back injuries. The reason is very simple. When pull-ups are done, our legs are suspended, so that we will not add extra pressure to the spine. —The lower back and upper back are firmly wrapped by the erection spinal muscles on both sides of the spine, maintaining the most natural state.

　　Coordinated and correct pull-ups will protect your shoulders from injury. Due to excessive emphasis on pushing movements in daily training, most weightlifters have very strong deltoid anterior bundles, which leads to imbalance in their upper limb belt muscles, resulting in muscle stiffness, susceptibility to injury, and unnatural movements. This is a very common thing for bodybuilders. Pull-ups are the best movement to practice the deltoid anterior bundle. Adding pull-ups in daily training can eliminate this imbalance, make the shoulder function smooth and harmonious, and avoid shoulder injury again. If the movement is correct, pull-ups will make the joints healthy and will hardly cause injuries. Other forms of back training dare not claim this way!

　　Ideal amplitude

　　Enjoy strength The ideal range of movement is: the arm is almost straight (slightly bent), pull the body up to the chin exceed the crossbar. If you continue to pull until the chest touches the crossbar, or even the sternum touches the crossbar, then the latissimus dorsi can no longer exert force. It mainly relies on the weaker muscles between the shoulder and foot bones, which will limit the strength and put the upper limbs in a position that is prone to injury. Therefore, it is best to do pull-ups and lower the crossbar.

　　In the starting position, the elbows should be slightly bent, which has two benefits. First, avoid excessive elbows and reduce the pressure on the elbows. Second, it can help you stabilize the upper body and perform strong movements. Don’t pay attention to the guidance given by bodybuilders. Remember, when doing pull-ups, do not completely relax or stretch completely at the lowest point of the movement, because this will transfer the pressure from the muscles to the ligaments connecting the joints, which is very bad. At the lowest point Not only should the elbow bend about 10°, but in order to stabilize the upper body, the shoulders should also be "tightened" in a state of "tightening".

　　"Tightening" shoulders

　　You must realize that tightening shoulders is of great significance to protecting the shoulders in any dangling exercise. The shoulder joint is the ball and socket joint. The movement of this joint is extremely flexible, but the price is that it is very easy to get injured. When holding the crossbar with both hands and hanging in the air, if the shoulders are relaxed, the ball and socket joint will be completely stretched and stabilized by the ligament with insufficient elasticity. This will not only cause excessive force on the ligament and cause inflammation, but also sometimes lead to complete or partial dislocation of the shoulder. Although this situation is not common, it does happen. If the injury is first, the situation will be more dangerous. If the shoulders are kept tightened, the dense muscle groups will protect the joints and ligaments, and dislocation will not happen.

Dangling exercises (especially pull-ups and legs) are excellent and should enjoy lifelong exercises, so you must master the right method from the beginning. Tightening your shoulders is not a big move IRM It's almost impossible to see outside, but the trainer pulled the shoulder joint down by two or three centimeters (see the picture on the previous page) - just tighten the latissimus dorsi. During practice, the whole upper body must remain stable, and it won't take long to get used to it.

　　Grain posture

　　About pull-ups, another argument is the grip posture. There is a straight grip (the fingertip is facing oneself), a reverse grip (the fingertip is facing oneself), a side grip (the thumb is facing oneself). Which posture is better?

　　This depends on the situation. The most important factor to consider is what exercise physiologists call "internal rotation phenomenon". In pull-ups, this In the movement, the internal rotation phenomenon refers to the fact that when we pull up our bodies, our hands will unconsciously rotate inward. This is a very small natural action, which generally does not affect the standard pull-up effect. However, in the entire pull-up series, as the difficulty of the movement continues to increase, its impact will become more and more obvious. The key to doing pull-up is that the easiest way of grasping can be used during early practice. The practice demonstration in this book is usually the positive grip. For most people, this is the most powerful grip posture, but both reverse grip and side grip are also possible. However, when the practice enters the standard pull-up stage, the impact of the internal rotation phenomenon will be 9. If you use a fixed position to practice, you may feel uncomfortable. If this is the case, you can try a new grasping position. As the difficulty of the exercise increases, side grips usually make people feel stronger and more natural; guys with strong biceps can't feel how much the internal rotation will affect their movements, and they prefer reverse grip; while some people think that all exercises are more comfortable with regular grip: how to do it. When doing difficult pull-ups, the hanging ring is the best choice - the hanging ring used in men's gymnastics. Because the hanging ring is connected to the moving rope, the hand can grasp and rotate at will during the exercise. The fixed crossbar will fix the hand, thus limiting its luck. Movement range. If you feel discomfort in your wrist, elbow, shoulder, etc. when doing pull-ups, you can try using a hanging ring to help your arms find the most natural and optimal gripping posture, so that these problems can be reduced.

　　"Legging"

　　The pull-ups should be completed with the help of muscle strength, not inertia. However, people with lack of muscle strength will unconsciously lift their knees upwards when doing pull-ups to obtain inertia to complete the movement. This cheating technique has a special name - Leg kicking. Leg kicking will bring unnecessary pressure to the joints, creating a very powerful illusion, and the movements are easy to distort. Therefore, beginners should never kick their legs when doing pull-ups, and should adhere to the standard posture - 2 Pull up your body in seconds, pause for 1 second, then lower your body for 2 seconds, pause for 1 second Seconds. Remember, never use inertia. If you have to use inertia to do pull-ups several times, then you should go back and do more easy movements that can be completed without cheating. When your ability to do pull-ups becomes stronger, for example, you can do the fifth move without cheating. At this time, you can increase the number of movements by kicking your legs. First do strict and standardized movements, do as much as possible, at least three or four times, and then use the force generated by kicking your legs to do it once, twice, or even three times. This will allow you to break through normal boundaries and fully develop stronger muscle endurance. But don’t overuse it, and don’t use kicking legs as a substitute for muscle strength. Only at the end of each set of exercises - and never use kicking legs at the beginning.

Remember, when you want to upgrade to the next move, only the number of times you do not kick your legs will count.