< strong>Parallel bar dips and pull-ups are two classic freehand training movements!
Parallel bar dips and extensions can very well exercise the muscles used for pushing our upper limbs: chest muscles, triceps, and anterior deltoid muscles
Pull-ups build a strong back for us Muscles, biceps, rear delts and more!
These two movements can strongly develop our upper body. At the same time, they can also develop our core strength and body coordination. It can be said to be a golden fitness movement!
But it is not that easy to do them well. Most people make some mistakes when doing parallel bar dips and pull-ups, which not only affects the effectiveness of the exercise, but also increases the risk of injury!
Today I will introduce to you the most common mistakes when doing parallel bar dips and pull-ups! Hope this helps everyone!
Pull-ups
Mistake 1: Half-way exercise!
The most common ones are not reaching the bottom when falling and not pulling up to the chest when pulling up. The reason why they do this may be to get more reps! But doing so will not give you a training gain!
The range of motion during training is very important. The full range of motion (muscles from longest to shortest) will bring you more activation of motor units to help you gain better muscles and strength. Grow!
Mistake 2: Using inertia
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Many people will use inertia and swing their bodies to perform pull-ups. This approach is not impossible (commonly used by cossfif). It will make your pull-ups easier, but If your goal is to grow your muscles and absolute strength, it is recommended to maintain a stable trunk and use your back muscles to dominate when performing pull-ups!
Mistake 3: Free fall!
Most people try hard to pull their body up, but always neglect to control the tension and slowly lower it (the eccentric contraction stage), which will cause you to lose more than half of your exercise benefits. !
During the eccentric contraction phase, in order to brake or control the speed of the movement, the muscles will lengthen and generate tension! For muscle training, the tension generated by eccentric contraction will stimulate the muscles more. Therefore, controlling the falling phase will make your training more efficient!
Parallel Bar Dips
Mistake 1: Small The arm is not perpendicular to the ground
When doing parallel bar arm extensions, pay attention to the forearm must be almost perpendicular to the ground during the movement. If the forearm is not perpendicular to the ground, this will cause problems in the position of holding the bar, wrists, elbows, The shoulders create unnecessary moments. This causes excessive pressure on the joints and risks injury.
Mistake 2: The trunk drops too low
Many people in order to pursue a higher Big extensor, the drop is too deep, the elbows are way past the shoulders! This will result in additional shoulder extension (elbow behind the torso), anterior translation of the humerus, instability of the glenohumeral joint, and displacement of the humerus from its axis of rotation.
Result: The humerus is dislocated, moving forward relative to the joint capsule, and the shear force on the front of the shoulder is too large! So when descending, just keep your elbow just to the side or behind the body.
Error three: The distance between the parallel bars is too wide: When the parallel bars are too wide, the shear force moment on the shoulders will increase (the shoulders are the fulcrum). The greater the distance, The greater the shear force distance, the width of the parallel bars should be the same as shoulder width
Mistake 4: Excessive elbow opening: elbow abduction will cause shoulder abduction In this position, less part of the humeral head sinks into the glenoid socket, so the joint is more difficult to stabilize, so the elbow should be close to the side.