Speaking of our back muscle strengthening training, I believe everyone will be familiar with it. Moreover, if we have some training experience, we usually do back muscle training. In our back muscle training, there are many kinds of training movements, some of which are more important and the training effect is better.

If we can master these important movements and do them often when practicing back, we can get better back training effect to a great extent.

For example, this pull-down variant action, and learning this action can strengthen the back muscles and maximize the back training effect! Bian Xiao, I'm sure you're familiar with the high-position pull-down, but I don't know if I'm familiar with the variation of this high-position pull-down, that is, the rope-surface pull-down.

As for the rope surface pull-down action, I want to say that it is a good back exercise, because it can be well practiced to the middle and upper part of our back, that is, the middle and lower part of the trapezius muscle in our scapula.

So, Bian Xiao, I will introduce you to the rope-surface pull-down training action from the following two aspects, hoping to be of great help to you.

First, how to do this rope surface pull-down action well

This rope surface pull-down action is a combination of high position pull-down and rope surface pull-down to a certain extent. We still need to pay attention to many problems when doing this action.

First of all, that's the training weight you choose. Generally speaking, it is heavier than the surface pull we make, but lighter than the high pull we make.

Secondly, when we are doing movements, we should stabilize our body posture, tighten our core muscles, and don't let ourselves shake when we are doing movements.

Also, when doing movements, the upper body should lean back slightly, that is, let the chest be perpendicular to the rope.

Because this action is called rope surface pull-down, we also need to keep the rope on both sides of our cheeks when pulling down the rope. In the process of doing actions, we also need to get up quickly and play slowly.

Second, the rope surface pull-down training effect

To a certain extent, this action can not only bring us the training effect of rope surface traction, but also better train our middle and lower trapezius muscles, deltoid muscles and scapular muscles, and also bring us better training effect.

And when we do this action, we can also better stabilize our lower limb muscles, so that we can better stabilize our bodies during the action.

Finally, Bian Xiao, what I want to say is that if we want to get a better face pull effect, then we can try this rope face pull-down training action.