During the pull-up, pay attention to several mistakes, otherwise it is easy to cause physical injury!
I believe that the pull-up is an action that most people have been exposed to since childhood. This action is mainly a hanging exercise that overcomes the body weight and exerts upward force through its own strength. Pull-ups are not only an effective movement to exercise the back muscles, but also test the strength of the upper body, such as arm strength, waist and abdominal strength. At the same time, pull-ups are also an exercise to test male physique.
In life, many people can't even do a pull-up, which is caused by weak upper body strength. The pull-up is also an indispensable movement in the fitness exercise. However, for some people with weak upper body strength, it is quite difficult to do pull-ups. And, if in the process of doing pull-ups, the wrong action will lead to physical injury, or cause a series of problems such as muscle strain.
Today, the author will tell you about the problems and mistakes that we are most likely to encounter when doing pull-ups. Many of these mistakes are obvious and completely avoidable, but are simply ignored or even unaware of the mistake.
This is a big mistake. If your shoulders are not stretched back, then when you force the pull-up, the shoulders will be completely pulled up, and the pull-up at this time does not stimulate the lats. , but use the biceps to train, which loses the meaning of pulling up the back muscles.
This is also a common mistake for beginners, because the back strength is too weak, and when doing pull-ups, they will habitually "pull" their shoulders forward, which will also cause the neck to lean back and stretch. Appear. Bringing your shoulders forward puts more pressure on your shoulders, but you don't work your back muscles, and you can injure your shoulders.
This error is easy to understand, it is caused by weak upper body strength. If the pull-up is not performed the whole way, then the back muscles cannot be fully stimulated. In other words, it is better to perform other movements. In fitness, the first principle is the standardization of movements. Strictly speaking, half-way pull-ups have no effect on training.
So, when doing pull-ups, you should do this: Start from the suspension, place your shoulders in a neutral position, and then complete the entire movement from the pull-up to the drop to the initial position.
When doing pull-ups, after the movement is pulled to the top, many people will have a hunched back, which will hinder our performance and affect the training effect. First of all, the thoracic spine of the body is related to the scapula. When our upper back maintains a bad posture, the function of the scapula cannot be activated and affects the performance.
Therefore, when we perform pull-ups, we should keep the lower back straight and the chest straight and the thoracic spine straight, which is conducive to improving the training effect.
I believe that many people tend to "extend their heads over the bar" when doing pull-ups. Although it is said that a standard pull-up also requires the head to be stretched over the bar, many people don't think about this. Action is the standard of action to complete, but just feel great.
In order to extend the head over the bar, many people do the next movement quickly without the elbow hanging completely (or the body is not stable). This ignores the importance of hanging still, which will affect the training. Effect. When we are doing pull-ups, we need to stay for 1-2 seconds to fall to the bottom, and then repeat the training after the body stabilizes.
Another point to mention is that when you are doing pull-ups, the body swings a lot, then it means that the back muscles are weak, so you need to strengthen the exercise!
Although the pull-up movement is not simple, because you want to pull up the weight of the whole body. Therefore, in the case of insufficient strength, do not force the pull-up, otherwise it will easily cause injury to the body, and there will be no good training effect. For beginners with poor strength foundation, the first thing to do is to strengthen the training of the back and arms, improve their own strength, and then try to perform pull-ups.
The above 5 mistakes are all common problems in the pull-up process. You can check whether you have done anything wrong. Correcting mistakes early can improve the effect of training.
Further reading:
Obesity is harmful to health, 4 weight loss diet tips, adhere to 1 month, lose 8 pounds!
In the process of fitness and muscle building, don't ignore these 4 problems, help you improve the training effect!
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