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  • What's up, guys? Jeff Cavaliere, Athlean-X.com.

  • The pull up, by far, one of the best exercises that you could do, but so many people struggle

  • to do it. As a matter of fact, if you flip your hands up underneath and do a chin up

  • you might find that you're able to do a hell of a lot more than you can of the pull up.

  • The fact is, people are puzzled by why that is. I'll tell you today, the answer doesn't

  • even rely on your back, but probably in your arm. You see, one of the biggest problems

  • that people have when they're trying to do pull ups is a weakness in the brachia radialis

  • muscle.

  • That's a muscle that runs from our upper arm down, it crosses our forearm and then inserts

  • down here in our forearm. So you can see it's this muscle right here. You can grab that

  • wad of muscle right up in there and that's' what we're talking about.

  • When it operates the most is when we're in a pronated position and then we're flexing

  • our elbow, or bending our elbow. What are we doing here when we're doing a pull up?

  • We get in this position here, we're in a pronated position, hands over, we go here and our arms

  • are straight, elbows are pretty much straight, and then when we come up we're flexing the

  • elbow into this pronated position.

  • You can see, I think, from there that this muscle pops out a lot. If you'll come up here

  • I'll show you. Again, when I do a pull up I come down and you see it pops out right

  • here, again, with that pronated grip.

  • If I go underhand I don't have that anymore. That contribution is gone. So it's here that

  • when I come down, every time I pull a lot of pull is being exerted through that muscle.

  • If you have a weakness there you're going to struggle to do pull ups where you might

  • be able to still continue to do chin ups. What are you supposed to do in order to get

  • better at pull ups?

  • Well, I always advocate doing pull ups because doing the exercise is going to strengthen

  • the muscles that are required for the exercise.

  • So you might want to put the resistance band on the pull up bar and allow yourself to unweight

  • some of the bodyweight that you're trying to lift and get better that way.

  • You could certainly do exercises directly for the brachia radialis and most of them

  • are probably ones that you've done before, but a lot of times we ignore them because

  • we stick to the same old exercises like bicep curls.

  • It would be more of a reverse curl. So you have your hands overhand, this way, and then

  • you reverse curl up, backward. You can go into a hammer curl here, where you come up

  • in this neutral grip position.

  • So the thumb is in line here with my arm and I come up and do a hammer curlstraight

  • up and downor you could do a hammer curl and then pronate it and go down slow you get

  • that eccentric in here through that muscle.

  • Whatever you do, you just want to make sure that you've got this pronated grip here whether

  • you maintain that through the whole thing, or have to work in the beginning to supinate

  • on the way up first.

  • This is your strengthyour bicep herebut then pronate on the way down. That

  • might be where you want to start. The idea is: don't neglect that muscle if you're trying

  • to get better at the pull up exercise.

  • A lot of times, because it's not something that's right here in our back that we're focusing

  • on when we do the exercise, a lot of us will ignore it and forget all about it.

  • Not here at Athlean-X, guys. Not if you want to start training like an athlete and overlook

  • nothing in your training, you want to make sure you're doing everything you need to do

  • to optimize what you're doing here in the gym.

  • All right, guys. If you're looking for a complete training program that shows you step by step

  • how to get the most out of everything you do, whether it be a pull up, or a squat, or

  • any workout you're doing; that's my job as a physical therapist to make sure I can show

  • you the best way to get there and how to get there the safest way.

  • You can find that over at AthleanX.com. In the meantime, if you found this video helpful

  • make sure you leave your comments and thumbs up below and I'll do my best to bring the

  • things that you guys want to see here in the coming weeks ahead.

  • I'll talk to you soon.

What's up, guys? Jeff Cavaliere, Athlean-X.com.

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B1 中級 美國腔

不能做引體向上(真正的原因) (Can not Do Pullups (REAL REASON WHY))

  • 38 2
    Howard Lin 發佈於 2021 年 01 月 14 日
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