How to practice shoulders with gantry?
Gantry is a good shoulder training equipment, and it has a good effect on shaping shoulder lines.
Want to create a shoulder line that can interpret fullness? Come and try the low rope surface pull!
Lower the rope surface! Combine vertical rowing and rope surface pulling! Make your shoulder training more comprehensive!
Using this mixed movement of the rope, one part is upright and the other part is Lamian Noodles. Be five groups of 20 delegates, and have a rest for 3 minutes.
The first half of the action: rowing upright
Hold both ends of the rope with both hands (fist clenched and eyes up), put it in front of your body, lean back slightly, find balance, and feel the weight pulling your body!
Shoulder force drives elbow to pull up cable!
The second half of the action: rope surface pull
When pulling the rope to the top (close to your face and chin), spread your shoulders like pulling the rope face (as shown in the picture)! Get your shoulder blades involved and feel your deltoid and trapezius muscles in a tight state!
The body should stay still and pause for a second at the top of the action. Then slowly lower the cable and restore it to its original position.
Action essentials: although it is a combination of two actions, it should be carried out smoothly during the action, and there should be no jamming! Get your shoulder blades involved, don't sink your shoulders!
Do 3 to 5 groups, each group 15-20 times!
Matters needing attention in shoulder training of gantry crane
1. Ensure the balanced development of the front, middle and rear beams.
Nothing is more important than balanced development in fitness and shaping, and so is deltoid training. It should be noted that the deltoid muscle is not "monolithic", but divided into three parts: the front bundle, the middle bundle and the back bundle. We must ensure the balanced development of these three parts. Usually, when men train their chest muscles, they will overdevelop their deltoid toes. However, if you neglect the training of the back beam, there will not only be obvious "holes" visually, but also the problem of tearing your rotator cuff.
2. Bend over the bird and focus on strengthening the back beam.
When it comes to deltoid training, many friends will first think of dumbbell side lift and forward lift. And bending over the bird is a relatively unpopular action. In fact, the front pull and the side lift are aimed at the front beam and the middle beam respectively, and the bird-leaning is the big move of the back beam.
Don't shrug when lifting dumbbells.
When lifting dumbbells, remember one thing: Try not to shrug your shoulders, whether you are lifting the dumbbells sideways (lifting the center beam) or sideways (lifting the front beam). Otherwise, the trapezius muscle connecting the neck and shoulders will borrow too much, and the trapezius muscle will be too developed, leading to "sliding shoulders".
4. Multi-joint exercise is more effective
Multi-joint movement involves two or more joints moving at the same time, which will mobilize muscles to the greatest extent. Upright push is the most common shoulder multi-joint exercise, which involves deltoid, triceps brachii and other cooperative muscle groups. In other words, barbells (especially barbells on Smith's stand) can be used not only for chest bench pressing and hip and leg hard pulling, but also for strengthening deltoid muscles, which is healthier!
Gantry training effect
Basically, I am the kind of annoying person who occupies a place for a long time and does not change places. Longmen is so versatile that I can do it all here. Actually, it was not intentional. If you only practice your back on one side and the other, this is one of your favorite methods.
I want to share a set of shoulder exercises with you. Nowadays, this kind of abuse is quite serious. Usually you can do the upper part or the lower part, and the lower part is also for waist and abdomen training. I hope it will help young ladies. Rowing in standing position is 20×4, rowing in sitting position is 20×6, pulling down (gantry) 16×6, pulling down (fixed) 12×4, barbell rowing 16×6,14: 00-/kloc-.
Yesterday was the penultimate private class. The coach was supposed to give me physical fitness, but the day before yesterday I changed my physical fitness in the group class. Warm up with your hands around, and pull down 70kg, 60kg, 50kg, 40kg and 30kg from the gantry, with a wide distance, decreasing each time, ranging from 10 to 15. I feel that the upper body lines have become beautiful.