< strong> Schematic diagram of correct pull-up force exertion!
Pull-ups are a very good movement. It can help us build strong upper limb muscles and strengthen our back muscles.
But many people do it When doing pull-ups, there will be no feeling in the back muscles, causing the arms to exert too much force!
A big reason is that the movement pattern is disordered: the scapula cannot retract and retract normally!
When you cannot activate your shoulder blades correctly, your back muscles will not be better involved in the movement, and your arm muscles will become dominant!
The correct sequence of exerting force should be: before starting, you should first sink your shoulder blades → then adduct (stretch) your arms → bend your elbows and pull your body up!
Animation demonstration
How to adjust?
For people with poor scapular perception, it is recommended that you do not join in the arm pull-up action first, and use a simple hanging scapula lift to experience the scapula sinking action during pull-ups! Repeat over and over again to allow your back muscles to better participate in the movement!
The action is as follows:
Grasp the horizontal bar with both hands, hang naturally, and extend the arms Straighten, and then lift the shoulder blades naturally, feeling that the shoulders are almost touching the ears, and then activate the back muscles (latissimus dorsi, lower part of the trapezius) to rotate and sink the shoulder blades, and use the movement of the shoulder blades to feel the upward movement of the body. Feeling.
After you are familiar with the movement of the scapula, you can try to break down the movement:
1. Scapula sinking
2. Pause
3. Adduct (stretch) the upper arm
4. Pause
5. Bend the elbow and pull up
After mastering this rhythm, erase the pauses and perform the entire movement smoothly.
