High position The pull down is a great move! It can help us exercise our back muscles, especially the latissimus dorsi, and the high pull-down is also a simple and easy to learn action! Therefore, it is loved by many bodybuilders!
However, although the seated pull-down is simple and easy to operate, many people still do it wrong when they are on business trips. Not only will you have no training effect, but in serious cases, it may even lead to injury!
The common situation is:
In order to avoid the hunched posture when performing high pull-downs, many people will lean back and lift their chest excessively. , this can easily lead to hyperextension of the lumbar vertebrae, resulting in asymmetric compression of the lumbar intervertebral discs, causing unexpected injuries!
Error demonstration:
Correct Action: Lean back slightly instead of simply raising your chest. Tighten your abdominal muscles to firmly fix your spine in a neutral position. While raising your chest, ensure that your ribs are depressed (don't let your ribs rise)!
Then choose a weight you can control! Don’t lose the quality of your movements just because you are greedy for weight! The movement of the lumbar spine will only do more harm than good!
If you still If you can't adjust it, you can try an alternative action: use an inclined board for support, and then perform a pull-down action!
Use the inclined board to give you stronger support! Make your body more stable!
Choose a stool that is tilted at about 45 degrees and lie prone! On the stool, as shown in the picture! Choose a thick rope for the handle
Then hold the cable, pull your elbows to your sides with your shoulders adducted, squeeze your back and hold still for two seconds Contract with force!
Then spread your shoulder blades while extending your arms and slowly return!