We like fitness, like to immerse ourselves in the gym, holding cold equipment, facing the bright mirror, we shape the perfect self in our hearts, every training we complete, every action we do, are inseparable from the gym equipment, which seems to be a simple and brutal action, in fact, is a study in strength, to train beautiful and full of muscle, the most critical place is the details of the training. The "High pull down" Movement, for example, different grip, different spacing, the shape of the back muscle groups have a great impact.
High pull down, wide grip for back width, narrow grip for back thickness
Sitting high pull down, the back muscle group is very important a movement, mainly to practice the latissimus dorsi, small and large round muscle, spine muscle, posterior deltoid, trapezius muscle, and other small muscle groups of the back. The wide grip high pull down, mainly training is the upper and lateral parts of the back latissimus dorsi, this action can effectively increase the width of the back, while the narrow grip pull down, the main training is the lower edge of the latissimus dorsi, can increase the thickness of the latissimus dorsi.
Wide grip high pull-down movement process.
Sitting on top of the fixed seat chair of the high pull-down machine, hands wide grip on both ends of the bar, the body slightly backward, chest and shoulders, inhale, contract the latissimus dorsi, hands from above the head to pull the bar vertically down to the chest, tighten the shoulder blades, tighten the latissimus dorsi, pause for about 2 seconds to do the peak contraction, and then exhale, maintain body stability, slowly release the hands, stretch the latissimus dorsi to restore to the starting position.
Narrow grip high pull-down movement flow.
Sit on top of the fixed seat chair of the high pull-down machine, hold both ends of the bar with narrow grip, lean back, lift the chest and sink the shoulders, when holding the bar with both hands, let the elbows pull back as far as possible to stimulate the back muscles to the maximum, then inhale, contract the latissimus dorsi, pull down the handle vertically from the position above the head to the chest, pause slightly for about 2 seconds, let the muscle peak contraction, exhale, hold the bar with narrow grip with both hands, along the original path slowly put back, the latissimus dorsi muscle with the hands put back the speed of synchronous stretching, until finally fully stretched back to the starting position.
Details to be noted for the high pull-down.
First of all, in the process of our exercise, we must keep our back backward, to ensure the stability of the body, do not sway back and forth, to control the power, when the action returns million can not lift the buttocks off the cushion, if so, will only make our training a loss.
Secondly, we also need to pay attention to the action pull down, regardless of wide grip narrow grip, must use the back to power, pull down to pay attention to the first sink shoulder, and then pull down, if only to borrow arm strength pull down, that will only make our training greatly reduced.
In addition to the wide grip and narrow grip, we can also use a backhand or forehand grip on the bar, with different grips, different distances, to maximize the back muscles.
The effect of training sets and reps on muscles.
When we are training, the impact of different times on the muscle is also very different, when we complete the maximum number of times per group under the standard action, 6 times or less for improving strength, 8-12 times for increasing muscle content, and 15-25 times or more for improving muscle separation and sense of line, and then more times up that is fat loss. I would like to suggest to all the partners of the muscle building period, excessive training is not only detrimental to muscle building, but can lead to arthritis. We must be progressive and stop in moderation.
In addition to the high pull-down, there are seated rowing, v-handle narrow grip, prone rowing, pull-ups, goat jerk and so on, these movements are also the best action to train the back muscles, we have to be flexible and use a variety of movements together, to the best of their ability!
