Pull-ups are one of the essential movements for upper limb training. king!
Pull-ups can well train your latissimus dorsi and biceps, abdominals, long heads of triceps, deltoid muscles, and even chest muscles. At the same time, pull-ups require strong core strength and coordination
Officially, pull-ups have many benefits, but it is also an action that is very prone to problems. Many people will fail when doing pull-ups. Lumbar hyperextension and lower back tension occur!
Today we are going to introduce you to a little pull-up technique to help you avoid the risk of lower back pain!
The picture below:
When doing pull-ups, add an elastic band to your feet to resist the resistance of the elastic band to perform pull-ups!
The benefits of doing this:
Activate your buttocks and abdominal muscles, force you to maintain a better posture, and maintain the neutral stability of the lumbar spine and pelvis< /p>
External resistance will pull your body backward. At this time, you need to work hard to resist this force, so that your abdominal muscles and gluteal muscles will be forced to activate a lot. This method is called reverse nerve stimulation. , use external resistance to exaggerate the error, and then let the body learn to clear the wrong pattern!
Slowly, through this kind of assistance, your pull-ups can become more stable and excellent!
Ultimately, you’ll want to remember these tips for performing pull-ups:
1. Lift your legs forward a little, then tighten the crossbar, and slightly externally rotate the shoulder joint to create torque to stabilize your shoulder blades
2. Keep your abdomen and buttocks tight during the pull-up process
3. Don’t tilt your head back, as tilting your head back will also cause the lumbar spine to stretch backward!