But a lot of player often practice high to pull down, back muscle still did not widen however, do not say to pour triangle, connect back muscle line feeling, did not practice come out.
In fact, the main reason is that you did not do a good job, the high down pull practice wrong, stimulation of the wrong position, the natural back muscle is not wide.
For starters, there are four common mistakes you can make by pulling down from a high position, and you'll often see players doing this in the gym.
One, back to power – practice back into practice waist
The most common position to pull down from the high position is to lift back, especially in the gym, many men like this exercise, because it can pull down a lot of weight, making people feel a sense of achievement.
The specific movement posture is the arm basically does not move, but the waist is in the forward bend and the extension movement form, this posture is unable to practice the back muscle.
The posture of the action that raises force backward, not only cannot train back muscle, and injure waist very easily, because lumbar muscle is not suited to do this kind of big weight to repeat an action, cause lumbar muscle injury easily.
So a lot of people have a very strong tingling sensation in the lower back or the tailbone the next day, which is a sign of a lower back injury.
In the correct high pull down position, the body should not lean back too much, and there is no need for beginners to lean back in the early stage, unless the high pull down with a large weight, there will be some lean back, but that is to work with the back muscles.
The whole high down pull to make a posture, give priority to with elbow press, the waist after leaning is auxiliary, do not need the waist after leaning below most circumstance.
Second, pull too low – the waist compensation is very serious
Some people pursue weight, and some people pursue range of motion. The low range of high position pullers is a typical behavior to pursue range of motion. This kind of behavior is generally preferred by women in the gym, because they cannot pull too much weight.
The coach taught us to pull high down, usually to the collarbone, and some people will pull up to the belly, and some people will pull up to the thigh.
So since you're sitting straight, this Angle will compensate your lower back, which won't stretch as much when you're sitting down.
So a lot of player although the waist did not move, but after practice or waist pain waist acid, because you pull the action range is too big, pull too low.
Generally speaking, we can only pull down to the clavicle, there is no need to pull down, if you can still pull down, it means that the weight is too light, and the waist is easy to compensate.
In addition, big weight tall is pulled, can pull nose tip position only commonly, pull to clavicle position again, also can appear lumbar compensatory, not to mention to pull abdomen, pull to ham.
Three, elbow front – arm compensation is more serious
Practice pulling the elbow down from the high position, which is in the front of the body, but it should be noted that we should not deliberately put the elbow forward, which will cause arm compensation.
Because the elbow is forward, the whole arm is in an outward rotation position, which makes it easy for the arm to exert its power, so when the high position is pulled down, the arm compensates.
In addition to arm compensation, you take the initiative to put your elbow on the front of the posture, but also cause elbow sprain, for example, some players practice high down, elbow tip position will have pain, is the elbow on the front of the reason.
So when we do the high pull down, we want to tear our elbows as far apart as possible, so that you can get a better sense of the strength of your back muscles, and you can get a better effect on your back.
If you are pulling down from a narrow high position, you also need to tear your elbows to the sides, not because you are pulling down from a narrow high position, your elbows are forward.
No heavy shoulders — inaccurate back stimulation
Back practice is to need the shoulder blade belt, counterpoise is a necessary standard of back practice, especially for the high pull down, pull up this kind of pull down, counterpoise is very important.
For some players, the shoulder blades don't sink when you're practicing your back, so when you're doing a high pull down, you're not stimulating your back muscles precisely, and there's a risk that your shoulders will sprain.
Because your shoulder blades are not stable when you hunch, it's easy for your shoulder muscles to compensate when you pull down.
If you have a pain in half of your neck the next day, or a tingling sensation in the muscles in the front of your shoulder, you are not sinking your shoulders.
A sink-shoulder is a sinking of the shoulder blades, and when you're starting out, you should keep the back two sink-shoulder blades down the entire time.
Keeping your shoulders down allows your back muscles to contract more fully, which will give you more precision, better back lines, and a wider back.
The above 4 mistakes are the most common mistakes you can make when practicing high and drop. Avoid these mistakes and you will get better results and wider back muscles.
On the other hand, if you continue to work your back muscles with the wrong moves, it will be difficult for your back muscles to widen and you will be prone to injury.