Lat pulldown, it is a common anaerobic exercise equipment in gym and home. The use of lat pulldown machine seems simple, but if you want to get the best exercise effect without causing additional sports injury, there are many essentials, skills and taboos.

Behavioral essentials:

1. Pull down the neck. Adopt a sitting position, facing the pull down machine, chest out, stomach in, stand waist, legs forward and keep fixed, hands apart and Wider than the shoulder, hold the lever in front of the palm (if the lever is high, you can grasp it in the hand in the previous standing posture), pull the lever vertically downward with both arms to the front of the neck, stabilize for 2 seconds and then return to the original position at uniform speed (but not completely put back). In terms of weight, the force (10m-12m) after the above movements are repeated for 10-12 times is the best, which can take care of the volume and toughness of muscles at the same time. Rest for 1-2 minutes, then do another set; Repeat for 3-4 groups.

2. Pull down behind the neck. The basic action of neck back pull-down is roughly the same as that of neck front pull-down. The difference is that the pull rod should be pulled to the back of the neck. Considering that there are certain risks in the pull-down movement behind the neck, please try with a small load during the first practice. Even if you master it skillfully, the training intensity should be reduced to avoid accidental injury to the head and neck.

Matters needing attention:

Using wide grip pulldown to pull down the front and back of the neck can not only strengthen the body, keep fit and shape, but also prevent and treat chronic diseases caused by degenerative changes of the shoulder, neck and back. In order to give full play to the function of lat pull, please follow the following three points during exercise.

1. The movement should be slow, uniform and orderly, and do not use force or relax quickly; The thighs and hips remain stable during exercise.

2. Use balanced force on both arms to balance the muscles of arms, shoulders, backs and other parts on both sides, so as to avoid muscle strain.

3. Don't carry too much weight. The weight of about 12 times of exhaustion (12m) can take into account the growth of muscle volume and the strengthening of flexibility; Under 10R, too much emphasis is placed on the growth of muscle volume; More than 30rm can almost only increase muscle endurance, without much muscle enhancement effect.

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