1. Stand with your feet together, knees slightly bent, chest out and abdomen in, waist straight, body slightly leaning forward, upper arm holding ribs still.
2. Grasp the rope, relax the wrist joint, sink the scapula, hold the root of the rope with both hands, slowly press down until the arms are nearly straight, then separate to the sides, and at the same time, straighten the rope with the forearm in rotation. Pause 1-2 seconds and recover slowly.
Expand your knowledge: where to practice rope falling?
Friends with fitness experience know that rope pressing is a very classic action to practice triceps brachii, and it is rare to practice triceps brachii completely. Thanks to flexible grip selection, free weight adjustment and longer stretching range, boys and girls can adjust the training intensity of triceps brachii, not limited to the weight and trajectory of the equipment. Rope pressing is safer and more efficient than narrow bench press and skull crusher.
Other precautions: precautions when lowering the rope.
1, the position of the foot
This may not be noticed by many people. Many people stand in various postures, most of which are combined with their feet. Of course, this standing posture can't be wrong, but it is recommended to support the front and rear feet separately, because when we press down, the body will involuntarily lean forward because of the weight of the puller. This stance can make our body center of gravity closer to the point of force, so the stability of the action can be improved accordingly. Of course, this position is not absolute.
Step 2 lean forward slightly
This can be said that many people have not done well. When pressing down, they can lean forward slightly, but not too much. They should still remain neutral. When they lean forward slightly, their elbows should be retracted. This angle will be more difficult to do than when you are completely upright, and it will stimulate the triceps brachii better.
3. The choice of handles should be diversified.
We always choose the same handle and don't want to change it. In fact, different handles and grips stimulate our triceps differently. We should choose a variety of handles, different handles can change the grip strength and wrist angle, which will have a more comprehensive development of our arm muscles.
4. The big arm is close to the trunk.
This is the core point of the movement. Our elbow should always hold the ribs (the upper arm is fixed) and cannot move back and forth, because at the bottom of the movement, many people can't control the weight of the rope well. If our upper arm moves forward or backward, it will lead to the compensation of our shoulders and affect the training effect of our triceps brachii.
The above is Bian Xiao's sharing, and I hope it can help everyone.