Details determine success or failure, so does fitness. Schwarzenegger set an example for us in an era when no one paid much attention to the calf. He even made a pair of pants to show his weak calf, reminding him to strengthen the training of calf muscles. A classic picture-several people riding on Schwarzenegger helped him increase the practice burden of lifting his heels, which made us realize his attitude and determination to pay attention to details. This made Schwarzenegger's figure perfect and won many Olympic champions in a row.

[Play tricks with different handles.

Almost every fitness club provides a sitting posture pull-down trainer, which is a classic back training equipment. We usually go to it after a period of back training, do several groups of "wheezing" pull-down exercises, and then abandon it to "find another new love" Wait, did you pay attention to the details?

In fact, one of the most important details in the training process of using sitting posture pull-down is the handle.

Perhaps many fitness enthusiasts have not noticed that there are several handles for sitting down. Using different handles and different grips will have different exercise effects. So as to help our back training and triceps brachii training.

Sitting posture: pull the neck forward, with wide grip distance.

Use handle: long pole

Target muscles: latissimus dorsi, teres major, lower trapezius and biceps brachii.

Key points: lower trapezius muscle and rhomboid muscle

Straight arm pull-down

Use handles: short crossbar, long crossbar.

Target muscles: latissimus dorsi, teres major and triceps brachii.

Focus: teres major

Narrow-grip sitting posture with neck down front.

Use handles: long crossbar, short crossbar.

Target muscles: latissimus dorsi, teres major, biceps brachii and brachialis.

Focus: lateral latissimus dorsi

In the reverse sitting position, pull down in front of the neck.

Use handles: long crossbar, short crossbar.

Target muscles: latissimus dorsi, teres major, biceps brachii and brachialis.

Focus: lower latissimus dorsi and biceps brachii

Rope downward pressure

Use the handle: rope

Target muscle: triceps brachii

Focus: lateral head of triceps brachii

Straight rod pressing down

Use handles: short crossbar, long crossbar.

Target muscle: triceps brachii

Focus: the whole triceps brachii.

Tip: What else?

One-arm sitting posture pull-down

Use the handle: D handle.

Target muscles: latissimus dorsi, teres major, biceps brachii and brachialis.

Key points: correct the imbalance of bilateral latissimus dorsi development.

Single-arm depression

Use the handle: D handle.

Target muscle: triceps brachii

Focus: correct the imbalance of triceps development on both sides.

The sitting posture is pulled down and the grip distance is narrow.

Use handle: V-shaped handle

Target muscles: latissimus dorsi, teres major, biceps brachii, brachialis and brachioradialis.

Focus: latissimus dorsi and lower trapezius.

Long-distance sitting pull-down

Use handle: D-shaped crossbar

Target muscles: latissimus dorsi, teres major, biceps brachii, brachialis and brachioradialis.

Key points: latissimus dorsi, lower trapezius and rhomboid.