9 kinds of pull-up bands to exercise muscles

The pull-up band has gained more popularity in recent times. You can use it anywhere for your workout. And it comes in a variety of different weight levels, from the lightest to the heaviest. The most important thing is that the bands have different weight levels and work out different parts of the muscles. Here’s a look at the pull-up band workout moves!

1、Pull-up band with posterior cervical muscle group training

You can try this movement for those who have discomfort in the front of the neck and cervical spine. When doing so, you can first feel the activity of the cervical spine from front to back. The pull-up band will be gripped to a length as wide as the shoulders. Then place it backward above your head and tug on the pull-up band with your hands as appropriate. Do a backward neck extension, which can be repeated ten times for two sets.

2、Pull-up band with back training

This action can properly open the shoulders and increase the strength of the trapezius and rhomboid muscles in the back. When doing so, the pull-up band can be fixed in a position almost as high as the back scapula position. After the pull-up band is adjusted, do the scapular retraction. Feel your shoulder blades drive your arms, like spreading your wings. You can repeat ten times in two to three sets.

3、Pull-up band with front serratus training

Due to the front serratus weakness caused by the winged scapula friends can try this action. When doing so, you can go to the four-point support position. Put the pull-up band on the wrist backward to place the scapula position. Do scapular anterior extension and retraction control. It is important to avoid anterior and posterior extension of the spine to compensate for scapular control. Can be repeated ten times for three sets.

4、Pull-up band core control training

Fix the pull-up band on a thigh-height bar. Then in a lying position, pull the pull-up band to ninety degrees from the arms to the torso. Once the upper part of the trunk is under control, hip mobility can be done with the pelvis in a neutral position. This can be done with abdominal breathing exhaling to flex and inhaling to lower. Make sure that the pelvis is in the neutral position throughout and that the upper core is fixed and tightened. Can be repeated 4-6 times in 3 sets.

5、Pull-up band with lower limb stability training

This action can increase unilateral lower limb control, while the medial head of the quadriceps also has some stimulation. Do it with the pull-up band fixed on your right side. Place a balance cushion in front of you and use a lunge stance with your left leg in front. Keep your torso relatively upright and your body weight on the middle vertical line of your front side thigh. Make sure the ankles, knees, and hips remain in a neutral position throughout. Can be repeated six times in three groups.

6、Pull-up band with hips up

Enhancing the hip control ability, for the gluteus maximus activation, has some help. When doing so, you can put the pull-up band on both ankles. Lie down and bend the knees and hips, pull the pull-up band to the front hip area, and do a simple hip-up training. Get up with thighs and calves close to ninety degrees. Can be repeated ten times in three sets.

7、Pull-up band back stirrups

This action can increase the gluteus maximus control, for running when the gluteus maximus activation has some help. The pull-up band will be fixed to the height of the small abdomen. The front foot on the pull-up band to do hip power back to the ground action, to feel the involvement of the hip. Make sure the hips, knees, and ankles are in one plane throughout the process. Can be repeated ten times in three sets.

8、Pull-up band with crab rows

This action can increase the hip abductor muscle group control and reduce the knee joint inward buckle situation. At the same time, it can also increase lateral movement control. You can put the pull-up band over your hips when you do it. Place a figure eight around the front at the ankle and move laterally. Be sure to adjust the angle of hip flexion and the plumb line of body weight between the ankles. When moving laterally the hip joint drives the outside of the knee and ankle and hip to engage the force. You can try 20 steps and two round trips.

9、Pull-up band with quadriceps medial head

This movement belongs to the final angle knee control training, and at the same time can activate the medial head of the quadriceps. You can do it by fixing the pull-up band at the height of the popliteal fossa. Then perform terminal angle knee control and contraction of the medial head of the quadriceps. This can be repeated ten times for three sets.

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1、Pull-up band with posterior cervical muscle group training

2、Pull-up band with back training

3、Pull-up band with front serratus training

4、Pull-up band core control training

5、Pull-up band with lower limb stability training

6、Pull-up band with hips up

7、Pull-up band back stirrups

8、Pull-up band with crab rows

9、Pull-up band with quadriceps medial head

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