< strong>Pull-ups: rhythm training.
What is “rhythm”?
Simply put, "tempo" refers to how quickly you lift and lower.
"Rhythm" can be written as 3 or 4 numbers.
The system is like this: 1, 2, 3 seconds or 1, 2, 3, 4 seconds.
The first number: The first number refers to the concession phase eccentric contraction
The second number: The second number represents the resting time after completing the first phase
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The third number: The third number is the concentric contraction phase
The fourth number: The time when the highest point is still.
Different rhythm training will have different effects and targets! A change of pace once in a while will make you better!
Today I will introduce to you 3 common pull-up training rhythms!
1. Eccentric contraction!
Eccentric contraction is often the easiest thing to ignore! This will cause you to lose more than 50% of your training benefits
During the eccentric contraction phase, in order to brake or control the speed of the movement, the muscles will lengthen and generate tension!
From the perspective of sports biomechanics and exercise physiology, musclesThe force generated by eccentric contraction is greater than the concentric contraction of the muscle, that is, the muscle can bear more weight during the eccentric stretching phase of the muscle. For muscle training, the stimulation of the muscle will be greater. Therefore, the eccentric stretching phase of the muscle has a greater impact on the muscle. There is also more damage than during concentric contraction. Control the full force of the muscles and increase the benign damage to the muscles. The muscles will have more reconstruction, and ultimately the muscle training will have better results.
When doing pull-ups, you can try: the rhythm of 1050 to focus on the eccentric contraction stage!
2. Peak stay
No one pays attention to the top of the action! This will undoubtedly cost you a better muscle stimulation effect!
Through peak contraction, the connection between nerves and muscles is strengthened, thereby obtaining the nerve sensation that controls the muscles, making the muscles fully congested and swollen, and ultimately effectively developing the muscles.
You can try: 1320 rhythm training! Stay at the top of the pull-up and squeeze your back muscles hard for 3 seconds
3. Pause pull-up!
Eliminate the stretch reflex and develop the strength to get up from the bottom!
The stretch reflex (elastic potential energy) produced during the lowering stage of the pull-up will help you complete the movement more easily!
Do not use "bounce" during training or put him in a disadvantageous position before starting to contract the muscles. Making the movement as difficult as possible will recruit more motor units to produce force and develop maximum muscle strength.
By limiting rebound movements, the risk of minor trauma or lacerations and other injuries can be reduced. Injuries usually occur in musclesA position where the meat stretches and elongates, especially during rebound movements.
Forcing athletes to rely solely on voluntary contraction during the concentric phase can minimize elastic energy as much as possible.
You can try the training rhythm of 1025 and stay at the bottom of the movement for 5 seconds to improve the strength of concentric contraction!