Raised pull-ups - paused pull-ups!
Pull-ups are the king of upper body training! As a fitness expert, you must have strong pull-up ability!
Today I will introduce to you a good method to help you improve and improve your pull-ups!
Paused pull-ups!
Purpose: Develop the strength to get up from the bottom (concentric contraction)
Pause Principle: Eliminate stretch Reflex
The pull-up and fall stage will produce a stretch reflex (elastic potential energy) to help you complete the movement more easily!
Do not use "bounce" during training or put him in a disadvantageous position before starting to contract the muscles. Making the movement as difficult as possible will recruit more motor units to produce force and develop maximum muscle strength.
By limiting rebound movements, the risk of minor trauma or lacerations and other injuries can be reduced. Injuries often occur when muscles are stretched, especially during rebound movements.
Forcing athletes to rely solely on voluntary contraction during the concentric phase can minimize elastic energy as much as possible.
Please see for details: Fitness knowledge: Understand stretch and contraction cycle training!
The essentials of paused pull-ups:
1. Stay at the lowest position for about 5 seconds
2. Then pull up as fast as possible
3. Do 5 to 6 times in one set
You must do this exercise To maintain a correct posture, you can slow down your movements when squatting to maintain good muscle tension. Do not relax your core muscles throughout the movement. Stop for 5 seconds and then pull up as quickly as possible!
< p>This paused pull-up allows you to recruit more muscles in a safer movement. Give it a try!（Note:FollowFitness Bar WeChat public platform, search the subscription account for "Fitness Bar Network" or "Click to scan and follow")
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