In the next period of time, the editor will start to introduce to you PrisonerFitness-The True Book of PowerChapter 7 Back like a barn door With cannon-like biceps, please remember to continue to pay attention!
Convict Fitness-The True Book of Power (Chapter 7 Part 1)
The safest upper back exercise
In fact, humans are born to do pull-ups, which means that pull-ups are the safest back exercises because this action is Completed in compliance with, rather than against, natural exercise physiology. This is important because those dangerous back exercises in the gym are more likely to lead to injury than other movements. Most of the time it's lower back injuries, but I've never heard of any relationship between pull-ups and lower back injuries. The reason is simple. When doing pull-ups, our legs are suspended in the air, so as not to add extra pressure to the spine. The lower and upper back are firmly wrapped by the erector spinae muscles on both sides of the spine, maintaining the optimal posture. natural state.
Coordinated, correct pull-ups will protect your shoulders from injury. Due to the excessive emphasis on pressing movements in daily training, most weightlifters have very strong anterior deltoid muscles, which leads to an imbalance in the strength of their upper limb girdle muscles, resulting in muscle stiffness, vulnerability to injury, and unnatural movements. This is a very common thing for bodybuilders. Pull-ups are the best movement for training the rear deltoid muscles. Adding pull-ups to daily training can eliminate this imbalance, make shoulder functions smooth and harmonious, and avoid further shoulder injuries. When done correctly, pull-ups will keep your joints healthy and cause virtually no injuries, something no other form of back training can claim!
Ideal range of motion
The ideal range of motion for strength training is: arms are almost straight (slightly bent), and the body is pulled up until the chin is over the horizontal Rod. If you continue to pull until your chest touches the crossbar, or even your sternum touches the crossbar, then the latissimus dorsi muscles will no longer be able to exert force and will mainly rely on the weaker muscles between the shoulder and foot bones. This will limit the power exerted and put the upper limbs in an easy position. The location of the injury. Therefore, it is best to do pull-ups with your chin over the bar.
In the starting position, the elbows should be slightly bent, which has two benefits. First, avoid excessive extension of the elbow and reduce the pressure on the elbow. Second, it can help you stabilize your upper body to perform powerful movements. Ignore the advice given to you by bodybuilding experts. Remember, when doing pull-ups, your body should never be completely relaxed or fully stretched at the lowest point of the movement, because this will transfer the pressure from the muscles to the ligaments connecting the joints. Very bad. At the lowest point, not only the elbows need to be bent about 10°, but also for stabilityKeep your upper body and shoulders in a "tightened" state.
"Tighten" your shoulders
You need to realize that tightening your shoulders is important in protecting your shoulders during any hanging exercise. The shoulder joint is a ball-and-socket joint, which allows for extremely flexible movement, but at the cost of being highly susceptible to injury. When the hands are grasping the crossbar and the body is suspended in the air, if the shoulders are relaxed, the ball and socket joint will be completely stretched, and only ligaments with insufficient elasticity will maintain stability. Not only will this overstress the ligaments and cause inflammation, but it can also sometimes lead to complete or partial dislocation of the shoulder. Although this is uncommon, it does happen. If there are injuries first, the situation will be more dangerous. If the shoulders are kept tight during the movements, the dense muscle groups will protect the joints and ligaments, and dislocation will not occur.
Hanging exercises (especially pull-ups and leg raises) are excellent exercises that should be enjoyed for a lifetime, so you need to get them right from the start. Tightening the shoulders is not a large movement of the IRM. It is almost invisible from the outside. It is just that the trainer pulls the shoulder joint down by two or three centimeters (see the picture on the previous page) - just tighten the lats. Keep your entire upper body stable during the exercise. It won't take long for you to get used to it.
Grip Position
Another point of contention when it comes to pull-ups is the grip position. There are overhand grip (the base joints of the fingers are facing you), underhand grip (the fingertips are facing you), side grip (the thumb is facing towards you)... Which posture is better?
It depends on the situation. The most important factor to consider is what exercise physiologists call "pronation." In the pull-up movement, the internal rotation phenomenon means that when we pull up the body, our hands will unconsciously rotate inward.change. This is a very small, natural movement that generally won't affect the effectiveness of a standard pull-up. But throughout the pull-up series, as the difficulty of the movement continues to increase, its impact will become more and more obvious. The key to doing pull-ups is to use the easiest grip available early in the exercise. The exercises in this book are usually demonstrated with an overhand grip, which is the strongest grip for most people, but underhand and side grips are also possible. However, when the exercise enters the stage after the standard pull-up, the impact of internal rotation will be greater. At this time, if you continue to practice in a fixed position, you may feel uncomfortable. If this is the case, then you can try a new grip position. As the exercise becomes more difficult, the side grip usually feels stronger and more natural; guys with strong biceps don't feel that pronation affects their movements much, and they prefer an underhand grip; and some people I feel that all exercises are more comfortable with an overhand grip: whatever makes you feel comfortable. When doing difficult pull-ups, rings are your best choice—the same rings used in men's gymnastics. Because the hanging rings are connected to the movable rope, the hands can be grasped and rotated at will during the exercise. A fixed crossbar, on the other hand, will hold the handle in place, thereby limiting its range of motion. If you feel discomfort in your wrists, elbows, shoulders, etc. when doing pull-ups, you can try using hanging rings to help your arms find the most natural and optimal grip position, which can reduce these problems.
"Kick"
The pull-up should be completed with the help of muscle power, not inertia. However, people who lack muscle strength will unconsciously lift their knees upward when doing pull-ups to gain inertia to complete the movement. This cheating technique has its own name - kicking. Kicking your legs will put unnecessary pressure on the joints, creating an illusion of strength, and the movement will easily go out of shape. Therefore, beginners should never kick their legs when doing pull-ups. They should stick to the standard posture - pull up the body for 2 seconds, pause for 1 second, lower the body for 2 seconds, and pause for 1 second. Remember, never use inertia. If you have to rely on momentum to do a few pull-ups, then you should go back to easier exercises that can be done multiple times without cheating. When your ability to do pull-ups becomes stronger, for example, to the level where you can do the fifth pose without cheating, you can then increase the number of movements by kicking your legs. First do strictly standardized movements, do them as much as possible, at least three to four times, and then use the force generated by kicking your legs to do one, two, or even three more times. This allows you to break through normal boundaries and develop stronger muscular endurance. But don't overdo it, and don't use kicks as a substitute for muscle strength. Only use kicks at the end of each exercise set—never at the beginning.
Remember, when you want to move up to the next pose, only the reps you do without kicking count.