I believe that most people have been exposed to the action of pull-up since childhood. This action is mainly through their own strength to overcome the weight of upward hanging exercise. Pull up is not only an effective action to exercise back muscles, but also to test the strength of upper limbs, such as arm strength, waist and abdomen strength. At the same time, pull-up is also a sport to test men's physique.
In life, many people can't even do a pull-up, which is caused by the weak strength of upper limbs. Pull up is also an indispensable action in fitness exercise. But for some people with weak upper limb strength, it is very difficult to do pull-up. In addition, if in the process of pull-up, the wrong action will lead to physical injury, or muscle strain and a series of problems.
Today, let's talk about the problems and mistakes we are most likely to encounter when we pull up. Many of these mistakes are obvious, but they can be completely avoided, but they are ignored or don't even know the mistakes.
Mistake 1. Didn't stretch the shoulders back and didn't open the back
This is a big mistake. If your shoulders are not stretched back, your shoulders will be completely pulled up when you force the pull-up. At this time, the pull-up does not stimulate the latissimus dorsi, but uses the biceps brachii for training, which will lose the significance of pulling up to exercise the back muscles.
For novices, this is also a common mistake, because the back strength is too weak. When pulling up, they will habitually "gather" their shoulders forward, which will also lead to the neck leaning back and stretching. If you bring your shoulders forward, there will be more pressure on your shoulders, but you can't exercise your back muscles and hurt your shoulders.
Mistake 2. Pull up only half way
This mistake is easy to understand. It is caused by weak upper limb strength. If you don't do the whole process of pull-up, you can't fully stimulate the back muscles. In other words, you might as well do other actions. In fitness, the first principle is the standardization of movement. Strictly speaking, half-way pull-up has no effect on training.
Therefore, when you pull up, you should do: start from suspension, put your shoulders in neutral, and complete the whole action from pulling up to falling to the initial position.
Mistake 3. Hunchback after pulling to the limit
When pulling up, many people will have a hunchback after pulling to the top, which will hinder our play and affect the training effect. First of all, the thoracic spine of the body is associated with the shoulder blade. When our upper back maintains a bad posture, the function of the shoulder blade can not be activated and affect the play.
Therefore, when we pull up, we should keep the waist and back straight, straighten the chest and straighten the thoracic spine, which is conducive to improving the effect of training.
Mistake 4. The overhanging static state of the pull-up is ignored
I believe many people tend to "stretch their head over the cross bar" when they pull up. Although a standard pull up also requires their head to stretch over the cross bar, many people do not regard this as the standard of action, but just feel very powerful.
In order to extend the head over the cross bar, many people quickly carry out the next action when the elbows are not completely suspended (or the body is not stable), which ignores the importance of suspension and rest, which will affect the effect of training. When we pull up, we need to stay at the bottom for 1-2 seconds, and then repeat the training after the body is stable.
Another thing to mention is that when you swing a lot during the pull-up, it means that the back muscles are very weak, so you need to strengthen exercise!
Mistake 5. Forced pull up
Although the pull-up movement is not simple, because you want to pull up the weight of your whole body. Therefore, in the case of insufficient strength, do not forcibly pull up, otherwise it is easy to cause injury to the body and will not have a good training effect. For novices with poor strength foundation, the first thing to do is to strengthen back and arm training, improve their strength, and then try to pull up.
The above five mistakes are common problems in the process of pull-up. You can compare whether you have made mistakes. Correcting mistakes as soon as possible can improve the effect of training.