As we all know, upper limb exercises have been proved to improve your sports level in specific sports or activities. All exercises are clearly defined and accompanied by complete step-by-step instructions. While promoting exercise, we suggest that it is very important to pay close attention to your movements and ensure that the target muscles have a burning sensation, and don't rely too much on the help of auxiliary devices. All plans have multiple levels to choose from. Have fun practicing!
skill
Gantry: Gantry is actually composed of five parts: beam, chassis, column, guide beam and fulcrum. These five parts can make the gantry have the function of lifting and moving goods. If you cross the cable with a gantry, you can exercise the upper part of the pectoral muscle well.
The movement exercises of upper limb rope are divided into: rope pull-down, rope hammer bending, rope crank arm pressing, rope over-head stretching, chest clamping of tensioner and core group; Every movement has a good effect on the upper limb muscles. Controlling the number of groups in each exercise and alternating exercises will speed up the shaping of upper limbs.
Upper limb movement-rope pull-down
l？ Kneel in front of the tensioner
l？ Grasp the cable with both hands.
l？ Lean forward above the waist, pull down the cable, and put your wrists against your head.
l？ Bend your hips so that the resistance on the pulley can push your torso up and overstretch your spine.
l？ Keep your hips still, bend your waist, move your elbows to the middle of your thighs, and return to your starting position. Repeat the above actions.
Action diagram φ
The correct way: try to use abdominal muscles.
Avoid: move your hips at the beginning of the action.
The best exercise site: rectus abdominis, internal oblique muscle and external oblique muscle.
(Schematic diagram of upper limb muscles)
Exercise goal: upper abdomen, abdominal oblique muscle.
Exercise level: intermediate
Benefits: Enhance the strength and flexibility of the back.
The following questions are not suitable for training: backache
Mddoubleyou team coach suggested:
l？ Don't hold your breath, let the air flow out of your lungs.
l？ You can take a few deep breaths if necessary.
l？ Don't use the strength of your arms to complete the action.
Upper limb exercise-rope hammer bending
l？ Note the rope connection at the bottom of the tensioner.
l？ Stand a foot away from the puller, stand up straight, with your feet shoulder-width apart and your knees slightly bent. Bend down, the pelvis contracts inward, grab the rope with both hands in a hammer posture, and keep your elbows close to your sides.
l？ Move the tension rope in the upper chest direction and keep the upper arm still.
l？ Slowly put the tension rope back to the initial position and repeat the above actions.
Action diagram φ
The correct way: keep the upper arm still during the exercise, and ensure that the wrist and forearm are in a straight line.
Avoid: Keep your neck or chin tense during exercise.
The best exercise site: biceps brachii, brachialis muscle and brachioradialis muscle.
Exercise goal: biceps
Exercise level: intermediate
Benefits: Increase the strength and volume of the trunk.
The following questions are not suitable for training: elbow pain
(See the rope drop-down link for the muscle diagram. )
Mddoubleyou team coach suggested:
l？ Keep your neck and chin slightly raised.
l？ Before moving the tension rope down to the starting position, pause slightly at the highest point of the action.
Upper limb exercise-bend the rope and press the arm down
l？ Tie the rope connection to the top of the tensioner.
l？ Stand with your feet shoulder width apart, your knees slightly bent, your pelvis contracted inward, and your hands grasped the rope in a prone position.
l？ The elbows are tightened to the sides of the body, and the tension rope is stretched to the thigh.
l？ Slowly put the tension rope back to the starting position. Repeat? 8 ~ 10 ? time
Action diagram φ
The correct way:
1. Keep your upper arm still during exercise.
2. Keep your wrist and forearm in a straight line.
Avoid: When pulling down the tension rope, the wrist bends. Complete the action with an impulse, mainly with the help of triceps.
(See the rope drop-down link for the muscle diagram. )
The best exercise place: triceps.
Exercise level: intermediate
Benefits: Increase the strength and volume of the trunk.
The following problems are not suitable for training: elbow or wrist pain.
Mddoubleyou team coach suggested:
l？ Keep your back neck and chin slightly on stage.
l？ Exhale when the rope is pulled down and inhale when you return to the starting point.
l？ Pause at the lowest point of the action.
Upper limb exercise-rope stretched over the head
l？ Tie the rope connector to the bottom of the tensioner, hold the rope with both hands and keep your elbows close to your body.
l？ Stand with your feet apart, pull up the rope and the trunk begins to rotate.
l？ When your hand is raised above your head, your body continues to turn and face forward.
l？ Your starting posture will face forward, elbows close to your head, arms perpendicular to the ground, and knuckles pointing to the ceiling.
l？ Slowly move the rope behind your head down, then lift the rope and return to the starting position. Do it again? 8 ~ 10? time
Action diagram φ
The correct way: when pulling the rope behind your head, keep your arms still.
Avoidance: to complete the action with an impulse, mainly with the help of triceps.
Best exercise place: triceps brachii
(See the rope drop-down link for the muscle diagram. )
Exercise goal: triceps.
Exercise level: intermediate
Benefits: Increase the strength and volume of shoulders.
The following problems are not suitable for training: back, shoulder or elbow problems.
Mddoubleyou team coach suggested:
l？ At the lowest point, when your triceps are fully extended, your body should have a short pause.
l？ When you finish this action, slowly and carefully put down the rope and keep your elbow close to your body to avoid shoulder injury.
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Upper limb exercise-chest clamp with stretcher
l？ Standing between two towering tensioners, each hand holds the handle hanging overhead, one at a time.
l？ Stand in the middle of the puller.
l？ Take a big step back and pull your hands to your thighs.
l？ When your palm is directly under your chest, take a step forward and start exercising. One leg is in front, the other leg is in the back and slightly arched, while the body's center of gravity shifts to the forefoot.
l？ Move your arms back and stretch to both sides until you feel a slight stretch in your chest.
l？ Inhale, and the body center of gravity shifts to the starting position. Repeat the above actions.
Action diagram φ
The correct way: when making fists with both hands, keep your palms. During exercise, your arms are fully extended.
Avoidance: If the arm is stretched back too much, it will greatly reduce the skill and lead to rotator cuff injury.
Best exercise sites: pectoralis major, pectoralis minor, rhomboid, levator scapulae, deltoid toe and latissimus dorsi.
(See the rope drop-down link for the muscle diagram. )
Exercise goal: upper pectoral muscle, deltoid muscle
Exercise level: intermediate
Benefits: Increase the strength and volume of shoulders.
The following questions are not suitable for training: shoulder problems
Mddoubleyou team coach suggested:
l？ At the beginning of this exercise, choose a lightweight puller until you master the movements. And believe that you have enough strength to complete the exercise.
l？ During the exercise, the elbow keeps bending. This can relieve the pressure on the shoulder joint.
Then, this phase of the upper limb rope action decomposition is over. If you still have friends who don't quite understand, you can leave me a message, and we will reply to you regularly ~ The next issue will bring upper limb exercises-elastic belt, the complete book of foam shaft action decomposition, don't miss it ~