Precautions for sitting down in high position

date:

2023-02-10

The setting of high pull-down is a very good action, and some people still understand it. In the training action, the sitting high pull-down is quite famous, but there are also some things about the sitting high pull-down. For example, the correct way to do the sitting high pull-down is still understood by some people. So, what is the correct way to sit down in a high position?

The correct way to pull down in a sitting position：

1. Start position: sit on the fixed seat of the back-pulling exercise machine and hold the horizontal bar with a wide grip. Keep your chest up and shoulders down, and lean back slightly.

2. Action essentials:

(1) Inhale, contract the latissimus dorsi, pull 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 for peak contraction.

(2) Exhale, controlled reduction! Extend the latissimus dorsi along the original route until the latissimus dorsi is fully stretched.

3. Key points:

When you fully extend your arms at the highest point, keep your torso upright and your back slightly arched. Keep your chest straight and tight throughout the process. Pull your elbows down and back as far as possible until the crossbar touches your upper chest muscles.

Precautions for sitting down in a high position

1. Pay attention to using the strength of latissimus dorsi contraction to pull the weight, not the arm.

2. When pulling down, the shoulder muscles should be relaxed, and the shoulder should not be shrugged when the action is restored, which will affect the stress of the latissimus dorsi; Don't swing your body back and forth. Always keep your body perpendicular to the ground.

3. Pay attention to the reasonable control of the movement rhythm. When the movement is restored, it is the latissimus dorsi muscle that controls the movement, not the complete relaxation state,

4. To stimulate the lower latissimus dorsi more, keep your chest upright and back slightly arched. When pulling the bar down, pull it towards your lower chest to get a better-squeezing feeling.

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