< strong>High pull-down is an indispensable classic movement in back muscle training! < /p>
Traditional high pull-down training can easily become boring after a long time! And the muscles adapt easily! This will affect our training progress! In fact, as long as we use our imagination and creativity! Some small changes and the use of technology can make our training very innovative!
Today I will introduce to you a very unique training method! Let new stimulation help your muscles grow!
High pull-down: pull with both hands → release with one hand!
Application principle: Overload eccentric contraction!
Use the characteristics of eccentric contraction to withstand greater load: use two D-shaped handles for high pull-down, pull back with both hands together during the concentric stage, and slowly put it back with one hand during the eccentric stage !
Research indicates that eccentric contraction can produce higher muscle tension than isotonic and isometric contraction. Generally, higher muscle tension means better muscle strength development (Goldberg et al. 1975), and Eccentric contractions can lift higher loads (up to 140% of 1RM) than concentric contractions. Therefore, eccentric contraction is considered to be a better choice for training muscle strength. Some mechanical equipment will increase the load especially during the eccentric contraction process.
Pull with both hands and release with one hand to increase the eccentric contraction of the muscles. Tension helps to achieve a greater degree of micro-damage and reconstruction of muscles!
Action essentials:
1. Same as the traditional high pull-down! Use a cable trainer with a D-shaped handle, sit on the ground, raise your hands above your head, and hold the D-shaped handle
2. Keep your chest up and your abdomen in, tilt your trunk slightly backward to maintain stability, and keep your spine in a normal physiological position!
3. Start scapula depression, pull your elbows down, pull the handle toward your chest, try to get your arms closer to your torso, and squeeze your back muscles
4. After a pause of about 1 second, switch to holding the handle with one hand, and then start playback!
Then switch to both hands for concentric contraction, and switch to the other hand during playback!
Special reminder:
When restoring with one hand, do not move too fast but slowly. Feel the muscles in your back go from tight to fully stretched, slowly pull your back apart, and maintain the tension until your arms are fully straight!
When pulling weight, do not hold your chest and hunch your back. Try not to use the strength of your arms to feel your back muscles working. When returning, feel the weight pulling on your back muscles rather than controlling it with your hands.