citation Body upward is an essential movement in our fitness training. It is essential for all athletes, fitness enthusiasts or military training!
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, so pull-ups are also called the king of upper body training!
There are actually many things that can be said about pull-ups. The most concerning questions include: How to activate the back muscles correctly? The difference between different grips for pull-ups and how to make pull-ups more or less difficult, and more!
In addition to the above popular issues, there is actually another important issue that everyone easily overlooks, that is, many people will have anterior pelvic tilt and lumbar hyperextension when doing pull-ups. !
As shown below:
Over time, you will feel that your lower back will be very tight when doing pull-ups, which may even cause lower back pain in severe cases!
In some cases, arching the waist can supplement the strength of the latissimus dorsi, but it is the main culprit in causing waist discomfort. It is generally recommended to avoid arching the waist.
The three major reasons for the above situation:
1. In order to avoid the hunched posture, most people will lean back and lift their chest excessively. , a condition in which the ribs are raised, resulting in excessive thrusting of the waist!
2. Core laziness: In order to maintain the neutrality and stability of the lumbar spine and pelvis, you need to work hard to tightenYour abdomen and buttocks, if not, the above situation will easily occur!
3. Cross your legs back: This is what most people do when doing pull-ups. The chosen method, when you put your legs behind your body, can easily cause the pelvis to tilt forward. You will find that your lower back muscles are very tight when you reach the top!
What should you do?
To put it simply, it means keeping the scapula, shoulders and trunk stable throughout the movement.
1. Use a locking grip to slightly externally rotate the shoulder joint to create torque (torqued) to stabilize your scapula
p>Clamp your buttocks again, tighten your abdominal muscles to establish a stable trunk, press your chest down (do not overextend your upper back), straighten your feet together, move forward slightly, and press the instep
< p>Look carefully at the person in the picture. His back is flat, his chest is above the pelvis, and his shoulder joints are tight (armpits facing forward).2. Keep your abdomen and buttocks tight during the pull-up process, and remember not to loosen your core and allow your torso to deviate from the track.
3. Pull up until your chin exceeds the bar, and keep your head in a neutral position. If you cannot pull it up to the height of your chin, do not force it and lift the lower bar (tilt your head back) to complete the action.
4. When descending, you should maintain the same movements as when ascending. Your back should be flat, your buttocks should be clamped, your abdomen should be strong, and your feet should be together and press your insteps.
5. When completing the movement, maintain the same good posture as when you started the movement.