Pull-ups how to train the abdominal muscles the best way to train the abdominal muscles

Although pull-ups can exercise many muscles in the body, so what exercise effect on the abdominal muscles? So what muscles can pull-ups train? Let's take a look at it in detail below.

Can pull-ups train the abdominal muscles

Cause upward generally can not train the abdominal muscles. The pull-ups focus on the exercise of the latissimus dorsi and biceps, many small muscle groups around the scapula and small arm muscle groups also have a certain training effect, and the pull-ups for the exercise of the abdominal muscles is not great, so the pull-ups generally can not train the abdominal muscles.

What muscles do pull-ups train?

Latissimus dorsi

The latissimus dorsi muscle is located in the lower part of the chest and back area and the lumbar area shallow wider flat muscle, the human body in doing pull-ups this exercise, need to hold the bar with both hands, pulling up the body needs latissimus dorsi contraction force, so can be a good exercise to the latissimus dorsi muscle.

Biceps

The biceps is the lower end of the deltoid muscle, which is inserted downward below the elbow. The raising and bending of the arm and the rotation of the wrist are the basic functions of the biceps. When doing pull-ups, the arms are often bent, which can stimulate the biceps, so this part of the muscle can also be exercised.

Pull-ups correct posture

1、Starting position

Both hands with a wide grip distance positive grip, palms outward, single bar, both feet off the ground, both arms body natural down straight.

2、Movement process

Use the contraction force of the latissimus dorsi muscle to pull the body upward until the bar touches or approaches the chest. Stand still for one second, so that the latissimus dorsi muscle is completely contracted. Then gradually relax the latissimus dorsi and let the body descend until it is completely sagging, then repeat.

3、Breathing method

Inhale when pulling the body upward and exhale when sagging.

4、Points to note

When pulling up, concentrate on the latissimus dorsi, pull the body as high as possible, and do not let the body swing when pulling up. Do not let the body swing when pulling up. The feet should not touch the ground when hanging down. Can be hooked on the waist barbell piece to weight.

Exercises to train the abdominal muscles

Sit-ups

Lie flat on the floor with your feet on the ground, bend your knees, interlock your hands in front of your chest and lift the lower part of your back and shoulder blades together up off the ground. In this process to straighten the back, do not bend over. Then you can return to the original lying position, repeat these actions repeatedly.

Curl-ups

Lie flat on the ground, according to their own habits can be used or not, hands on the chest or lightly placed next to the temples, in order to avoid injury to the cervical spine, hands do not put behind the head, bend the knees. When you're ready, start using your abdominal muscles to pull your shoulders in the direction of your knees, without lifting your entire back off the ground.

Plank support

First pose in a push-up position, then flip your body to the other side, at this point, just use one hand to support on the ground, the other finger to the air, one of the legs on the support leg, try to maintain this position as long as possible.

Notes on pull-ups

1, when doing pull-ups it is best to do warm-up exercises, which can well prevent muscle strains, and also to do some finishing activities after the exercise, which can play a role in relaxing the muscles. 2, pull-ups to train muscles, it is best to choose two or three days to do once, which can help the muscle faster recovery.