Pull-ups, a ** action to practice back,It is an indispensable movement in fitness training. However, many people don't know how to exercise effectively.
How do I do pull-up training? Many people practice pull-ups and feel that there is no noticeable feeling in their back, but instead their arms are sore, probably because of some problems with your posture or technique.
Pull-ups are a compound moveIt can exercise the back, arms and other parts, and can also improve core strength and stability, which requires the coordinated force of the back and arms. If you only rely on the strength of your arms and your back is not adequately exercised, then your arms will naturally feel sore.
First, before performing pull-upsIt is necessary to do a warm-up movement first to activate the back muscles and improve the flexibility of the joints, so that you can find the feeling of back training faster and reduce the chance of injury.
Second, you want to make sure that your posture is correct. When holding the barbell, the distance between the hands should be slightly wider than the shoulders. Keep your body straight and your shoulder blades tightened back so that your back is better involved in the movement.
Also, when pulling up,Don't pull your body up all at once with explosive force, but slowly pull your body up with sustained, steady force, which will better work your back muscles.
If you still feel no noticeable sensation in your backTry adding some ancillary exercises, such as rowing and deadlifts, to start with low-difficulty movements that can help you build the strength and endurance of your back muscles, making it easier for you to feel the force in your back when you pull up.
In conclusion, avoid relying only on arm strength when doing pull-ups。With proper posture and technique, as well as the addition of complementary exercises, you can better exercise your back muscles and reduce the feeling of soreness in your arms.
Finally, when doing pull-up training, you should also pay attention to the combination of work and rest and avoid overtraining. Rest for about 1-2 days after each workout before starting the next round of training, which can give your muscles plenty of time to rest. In addition, we gradually increase the intensity of the training, which further improves the muscle dimension and creates an excellent upper body shape.