Rope puller is a very good training equipment, which can give us great help and improve the training quality. Now introduce the four movements of the rope puller, and have a quick look, hoping to help your training.

1. Stand up, bend down and pull down the rope.

Stand with your feet crossed and face the coach. The grip distance is narrow and slightly leans forward to keep the spine in a normal physiological position; At first, the contraction of latissimus dorsi drives the shoulder to stretch, and the elbow bends downward until the hands are pulled to the chest, squeezing the back, pausing for two seconds, and then slowly recovering with the control of the back muscles. When you recover, shrug your shoulders (scapula swing) and feel the latissimus dorsi fully stretched to the longest.

Step 2 pull down the upright rope

This is a very good action, which helps us gain muscle. Fitness beginners can try to connect the pulley straight bar, put the palm of the straight bar downward, place the straight bar horizontally on the left and right sides of the chest, and slowly downward. Be sure to keep your elbow, straighten your arm and bend slightly beside it until you reach the bottom of the action. Keep the elbow locked and slowly return to the starting position.

3. Standing Rally

Stand naturally or put your feet together, keep your back straight and look straight ahead. Hold the handle on the side of the head with one hand and hold the post with the other hand to stabilize the body; Tighten the abdomen, hold the handle tightly, and fix the arm (don't shake) to bend sideways to drive the roller skating resistance; When the upper body bends hard, the oblique abdominal muscles contract hard, stop 1 s when they reach the top, and then slowly recover. Do it alternately on both sides at the same time, exhale when bending sideways and inhale when recovering.

4. Kneel down and row with arm rope.

Different from ordinary cross swimming, bending over will shift all the center of gravity to latissimus dorsi because of the change of trunk angle, grab the handle with one hand, bend over to stand firm, straighten your arms, and make your trunk close to the ground. From the side, you will find that your latissimus dorsi has been stretched to the longest, feel the tension of latissimus dorsi, then contract the latissimus dorsi and pull it back to your elbow, pull your elbow to your side and clamp it, and squeeze the latissimus dorsi for one second.