不要像這樣做引體向上 (中文字幕)-Fitting Room TW
Ten things to keep in mind when doing pull-ups: 做引體向上時要注意的10件事
1. Your hand placement should be shoulder-width apart.
握距應該與肩同寬。
Don't go too wide and don't go too narrow.
Just outside of shoulder-width, you're gonna be in the perfect position to do the pull-up and recruit the muscles best equipped to do this job.
( If too narrow, you dramatically shift the load from the back and the lats to the brachioradialis (肱橈肌).
The brachioradialis in the forearms which are ill-equipped to handle your bodyweight repetition after repetition in a pull-up)
2.Don't let the brachioradialis (肱橈肌) be the primary focus of the pull-up.
不要讓肱橈肌成為做引體向上時的主要肌肉。
The brachioradialis is a muscle that is going to participate in the pull-up.
We just don't want it to be the primary focus of the pull-up.
But stop ignoring the value of this muscle.
When it comes to performing the overall move right, it still needs to be strong.
We just don't want to be the driver of the movement.
I guarantee you just by incorporating a few sets of reverse hammer curls a week into your normal plan right now.
You're going to get stronger brachioradialis and stronger forearms that are going to contribute mightily when you go back to this exercise.
The key here is not overlooking any of the muscles that participate in the overall performance of the move.
3. Try to direct the force inward by not just pulling down, but also pushing in as you perform the pull-up.
在做引體向上時，不要只是往下拉，還要往內推。
Think about how you can pull your hands closer together.
Squeeze them together activate and feel the muscles of your chest engaging because the more activity you can get in your upper body for the pull-up, the better you're going to be at them.
The tighter you can make your body which is going to happen by squeezing your hands together, the better you're going to be at them.
(It's going to feel as if you're almost floating on air and that's a big difference here because it happens just like that instead of pulling out, pull your hands in together and don't just pull straight down, in and down is going to be the key)
4. Maintain total body tightness. Get rid of any looseness, like crossing your legs and letting them dangle down below.
保持整個身體緊繃，不要有任何鬆弛的地方，如:交叉著腿且讓腳懸垂下來。
It's key what you want to do here is get rid of that looseness.
Because as you direct your force through that bar you're actually going to lose that and disperse it out.
That's the problem we want to make sure that we're not, so we create rigidity there.
How do I be "rigid"?
I point my feet downward by engaging my calves.
I straighten out my knees by engaging my quads
I squeeze the glutes(臀大肌) and I have my abs engaged much more than just passively hanging there.
All these things allow me to stay tight and as soon as I add tightness to the equation here, the body starts to fly up and down a lot easier.
The process has become more efficient and my body moves in space with a lot more power and strength.
5. Do a full extension but don't go to an unpacked shoulder position.
做到充分伸展，但不要讓肩膀處於鬆弛狀態。
Are you getting so loose that you can almost touch your biceps to your ears at the bottom?
Because if you are, that's a major problem for the long-term health of your shoulder.
You're lacking shoulder stability in a very vulnerable position.
How to fix it?
You allow yourself to create some space by simply pulling your biceps a little bit away from your ears
and that will pull your shoulders down and back allow for that space between your ears and your shoulder tips
and then from here perform every single repetition so go to full extension but don't destabilize the shoulder in the process.
6.Place your elbows out in front of your body.
把手肘置於身體前面。
It actually is biomechanically more favorable to your ability to do the exercise, because you're placing the lats on more stretch anatomically.
We know that if we can get the elbow out in front of the body, we're going to be in a position to create more stretch on the lats and have better recruitment when we need it.
The most at the bottom of the rep additionally, we know that this is something called the scapular plane.
And in the scapular plane, our shoulders just move more naturally instead of fighting that and trying to place your arms back behind your body.
Get them back in the plane that they prefer to be in right here angles slightly forward and your shoulders will feel even better when you do the movement.
*lat, latissimus dorsi (闊背肌)
7.Maintain the natural thoracic (胸椎) extension with your elbows out in front of your body.
肘部在身體前方時，保持胸椎自然擴展。
Don't let your chest caved in with your upper back rounded.
Get through the bar allow yourselves to get your body angled backwards while maintaining your elbows out in front.
And this will allow you to pull at this angle to recruit more of the back muscles more favorably and again the strength is there.
8.Attack the bar with your chest.
用胸部去靠近橫桿。
Not the chin above the bar.
9.You can adopt the same training principles, like drop sets, by just incorporating something like a band as soon as you reach failure.
當你感到疲勞無法繼續時，可以使用彈力帶等工具，來實現類似減量組的訓練原則。
10.Make it the first thing you do in your training.
將此動作擺在訓練計畫的第一項。
Get it towards the front of the line instead of always kicking it towards the back and you'll see more gains from it as well.
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