citation Body upward is an essential movement in our fitness training. It is essential for all athletes, fitness enthusiasts or military training!

Pull-ups can well train your latissimus dorsi and biceps, abdominals, long heads of triceps, deltoid muscles, and even chest muscles. At the same time, pull-ups require strong core strength and coordination, so pull-ups are also called the king of upper body training!

There are many variations of pull-ups, and we can make some subtle changes to help us reduce or increase the difficulty!

For example, the previously introduced eccentric pull-ups, elastic band pull-ups, and top hanging isometric contractions can help reduce the difficulty of pull-ups for those who have difficulty

< p>We have also introduced difficult pull-ups, such as L-shaped pull-ups, ring pull-ups, weighted pull-ups, etc.!

In addition to these, today I would like to introduce to you a great pull-up training technique: paused pull-ups!

The action demonstration is as follows:

Perform normal pull-ups, first pull down half of the height, Then stay for two seconds, and then continue to pull up to the top

Then drop halfway, stay for two seconds, and then slowly drop to the lower end of the movement!

Benefits of doing this:

Incorporating pauses for a change of pace will make your pull-ups more challenging and require you to be in the middle of the movement Maintaining tension and trunk stability to a greater extent will help you improve your pull-up strength, and it is also great for increasing the tension of target muscles.The effect will make your muscles stronger!

The following is the detailed action process:

The starting position is the same as the traditional pull-up, hanging naturally, with the shoulder blades sinking slightly, maintaining the tension of the back muscles and tightening your shoulders Belt, straighten your legs slightly forward, tighten your core muscles

Then start to pull your body up to 90 degrees at the elbow joint, stay for two seconds and try to hold it, and then pull your body up to the top of the movement , then slowly lower to the position where you just paused, stay for two seconds, then lower it down, and return to the starting position!

Notes:

1. Hold your chest in a hunched posture, naturally stretch your thoracic spine and open your chest during the movement!

2. It is recommended to straighten and move forward slightly. This will help activate your abdominal core and prevent you from hyperextending your lumbar spine during pull-ups!

3. The back muscles are fully involved in the movement, not just the arms are pulling!