Fitness muscle building high pulldown, what to do?

Pay attention to the exertion and rhythm and maintain a comfortable training intensity. Be sure to keep it up.

When pulling the straight to its lowest point, pause for a moment, contract the peak for a second, and then control the rhythm and let the straight slowly rise up to the highest point.

In the beginner stage, honestly doing high pulldowns can definitely make your back stronger and wider, and it can definitely improve your pull-ups.

When you fully extend your arms at the highest point, keep your torso straight and your back slightly arched. Keep your chest up and tense throughout the procedure. Pull your elbows down and back as far as you can until the bar touches your upper pectoral muscles.

In the first step, sit on the lat pulldown instrument and hold the lat pulldown lever with a medium grip distance. In the second step, the shoulder blades sink to lock, and then both hands clench the straight bar and start pulling down. In the third step, when pulling the straight bar to the lowest point, pause for a moment, contract the peak for a second, and then control the rhythm and let the straight slowly rise up to the highest point.

First, you need to sit in the right posture first.

Second, pull down slowly, not too quickly.

Third, also warm up for training.

Pulldown with different grips and grips: forward and back, wide and narrow.

Let's take the most common forehand wide grip as an example!

Target muscles: latissimus dorsi, teres major, teres minor, subspinosus, deltoid posterior fascicle, trapezius, rhomboids and rhomboids.

1.Starting position: Sit in a fixed position on the pull-back machine and hold the bar with a wide grip. Keep your chest high and your shoulders heavy, and lean back slightly.

2.Action Essentials:

1) Inhale, contract the latissimus dorsi, pull down the horizontal bar vertically from the top of the head to the chest, tighten the scapula and tighten the latissimus dorsi; Pause for 2-3 seconds and contract the peak.

2) Exhale, controlled reduction! Stretch the latissimus dorsi along the same path until the latissimus dorsi is stretched to the fullest extent.

In the elementary stage, do high pulldowns, which can definitely make your back stronger and wider, and can also lift pull-ups.

It must be steady, not disguised, and it is best to keep the arm flexed and not straightened.

Mainly the latissimus dorsi muscles of the back are exercised, and the lower part of the trapezius muscles, rhomboids, biceps brachii and pectoralis major muscles are also exercised.

A high pulldown can make the muscles of the upper body full and firm, and can also enhance the strength of the body. The high pulldown exercise not only exercises the muscles of the body more comprehensively, but also is relatively safe, and basically does not cause serious muscle strain.

When fully extending your arms at the highest point, keep your torso straight and your back slightly arched. Keeping your chest up and tense throughout, pull your elbows down and back as far as you can until the bar touches the upper pectoral muscles.

Latissimus dorsi in the back, trapezius muscle.

Lower, rhomboids, biceps.

and pectoralis major. Inhale as you pull down the lat position, contract the latissimus dorsi, and pull down the horizontal bar vertically from the top of the head to the chest to tighten the shoulder blades.

Tighten the latissimus dorsi; Pause for 2-3 seconds and contract the peak. Exhale, controlled reduction! Stretch the latissimus dorsi along the same path until the latissimus dorsi is stretched to the fullest extent.

Wide-grip high position under Bi Li Yingla: Hold the straight bar handle with the palm facing forward, and the grip distance is more than shoulder width.

Sit on the seat of the lat pulldown with your knees under the leg press. In the starting position of the movement, the arms are fully straightened above the head and the torso is perpendicular to the ground. in the elbow joint.

Pull the handle down with the force of the contraction of the back muscles until the handle touches the upper chest. Then, maintaining full control of the weight, slowly return to the starting position.

Wide grip grip high pulldown: The wide grip handle is connected to the end of the pull pulldown of the lat pulldown machine, and holds both ends of the handle respectively, with the palms facing each other. Sit on the seat of the lat pulldown with your knees under the leg press.

In the starting position, the arms are fully extended above the head and the torso is perpendicular to the ground. Lean your torso back slightly, and with the elbow joint, you can use the force of your back muscles to pull the handle down until it touches your upper chest. Maintain full control of the weight and slowly return to the starting position.

Reverse grip pulldown: Hold the straight lever handle with your palms facing back, with a grip distance less than shoulder width. Sit on the seat of the lat pulldown with your knees under the leg press.

In the starting position of the movement, the arms are fully straightened above the head and the torso is perpendicular to the ground. Lean back your torso slightly, and with the elbow joint, you can use the force of the back muscles to pull the handle down until the handle touches the middle and lower chest. Then, maintaining full control of the weight, slowly return to the starting position.

The target muscles are mainly latissimus dorsi, and the arms are synergistic muscle groups.

There are many muscle parts to be exercised <> high pulldown, mainly to exercise the latissimus dorsi of the dorsal fluid, the lower part of the trapezius muscle, and the rhomboid muscle. The biceps and pectoralis major muscles can also be exercised. The high pulldown can improve the thinness of the upper body, and long-term exercise can make the muscles full and firm, the body is toned, and it can also enhance the strength and keep the body in a better state.