Pull-ups, as a classic movement to exercise the biceps and back muscles, are the trump card movements in fitness.
However, many people are unable to complete multiple standard pull-ups in a row, not only because they usually lack exercise and the upper body strength is relatively weak, but also because when training, most people use the wrong force, excessive force in the arms, and ignore the force of the back muscles.
When you do pull-ups, as long as you learn to exert the force of the back muscles, you can improve the quality of the movement, and increase the number of pull-ups, so that you can exercise more efficiently and shape an excellent upper limb line.
How to activate the back muscles and make the back muscles work better?
First of all, we need to warm up and stretch the back muscles, so that it is easier to find the strength of the back muscles, and at the same time improve the effect of back training and reduce the chance of injury.
The warm-up time is also important, usually 5-10 minutes. Too short will not achieve the effect, and too long will consume too much energy. A few warm-up exercises for the back muscles:
1. Lean over and stretch in W-style. Lie prone with your arms extended in a W position. This movement activates the back muscles and finds the feeling of back training.
3. Swing your arms back in a standing position. Stretch your hands straight and swing back as hard as you can, feeling the stretch and stretch of your back as you kick off the high-intensity workout that is to come.
3. Cat-cow stretching: get on all fours, arch your back like a cat, and then collapse your back like a cow. This movement not only moves the spine, but also warms up the muscles in the back.
Secondly, you need to have the right starting posture to reduce the appearance of fatigue.
To do a pull-up, hold the bar with both hands slightly wider than your shoulders and your palms facing you. The body hangs naturally, keeping the core tight and the back straight.
During the lifting process, the key is to concentrate on feeling the force of the back muscles. Sink your shoulder blades and move them closer to the middle, pulling your arms up and up. At the same time, avoid relying only on the strength of the arms, but rather through the contraction of the back muscles to complete the movement.
Note that the rhythm of your breathing is also important, exhaling as you pull up and inhale as you lay down can help increase the number of pull-ups. Perform the number of exhaustions at a time, rest for one minute, and then perform a new set of pull-ups, repeating 4-5 times.
Third, add other back exercises.
In order to better activate the back muscles, we can add some auxiliary training, which can improve the strength of the back muscles, strengthen the performance of the exercise, and help the back muscles to develop more comprehensively.
Action 1: Pull down with a straight arm
Movement 2: Lean over and row
Action 3: Pull down in a high position
Movement 4: Sitting rowing
Note:
1. Perform 4 sets of each action, 12-15 times per group, learn the trajectory of the animated image, and improve the quality of the action.
2. Rest for 3 days after each training session to give the muscles enough time to repair before starting the second round of training.
3. Novices should pay attention not to pay too much attention to the weight, but need to pay attention to the correct force of the action, and slowly increase the muscle strength and then increase the weight, so as to improve the effect of back training.