Pull up is the best way to build a strong latissimus dorsi. As an effective auxiliary equipment, Assist Dip Chin products are essential in fitness. But for novices, how to use the Assist Dip Chin products? Today, let the professional manufacturer of Assist Dip Chin take you to understand the training use of Assist Dip Chin products.

Assist Dip Chin products mainly train latissimus dorsi, biceps brachii and forearm muscles.

Action process: adjust the resistance weight (generally, the heavier the weight, the easier it is to pull up)

For beginners, the weight starts at the large position of 15-20rm, mainly testing the coordination and stability between joints.

If you retract your left shoulder when pulling up, it shows that the left shoulder is not pressed down enough, and the activity of latissimus dorsi will be greatly reduced. On the contrary, the biceps brachii and forearm will become the main source of strength.

To improve this action, you need to disassemble the whole action and practice it. First, you need to repeat the action of pressing down the shoulder blade, slowly find the feeling of the activity, and then do the whole action in parts:

Disassembly process: press down the shoulder blade → pause → pull up → pause → descend → pause → relax the shoulder blade.

When you are proficient in this rhythm, you can erase the pause position and do the whole action smoothly.

Some people feel weak about latissimus dorsi, so they can focus on training centrifugal contraction to learn to use latissimus dorsi.

You can first estimate the weight of 10-12rm, then use one second to go up (centripetal contraction), stay at the highest point for one second (isometric contraction), and then fall down for four to six seconds (centrifugal contraction).

It should be noted that it will be quite difficult to control isometric contraction and centrifugal contraction if you only lift your body with your arm, although your arm strength is strong and can be controlled to the required time at the beginning, But the arm should tremble badly (because the arm is not the active machine with pull-up, but the cooperative muscle. It is a very high load to complete the whole action under the guidance of the cooperative muscle, and the back muscle group is the active muscle).

Assist Dip Chin products is available in almost every gym. This instrument will provide you with resistance support against your weight and make it easier for you to complete pull-up!