Not many people practice this movement, but it is really a super powerful movement, so I must give it to you in Amway!
What are the advantages of rope surface pulling?
First of all, why do we do this action of pulling the rope surface? After all, Longmen is so popular, I must know why I went to the queue, right?
Many people may have heard of this movement, but they haven't practiced it very much, and they know that it can strengthen the posterior deltoid muscle. But I want to say that rope surface pulling is not just an action of practicing back. When practicing rope surface pull, your deltoid, trapezius, rotator cuff, rhomboid and latissimus dorsi will all participate, but we can maximize the participation of a certain muscle by adjusting the height of the rope.
Usually, we will do it at eye level. At this time, our deltoid posterior bundle can participate more in exerting force. Of course, many people will use low or high positions. It's not impossible, it's just that their muscles are different.
When the pulley of the rope is in a lower position, the stress on the rotator cuff will be more, and the stress on the back will be greatly reduced, which is almost the same as that of a lucky cat.
When the pulley of the rope is in a higher position, the force behind it will be more involved, which looks a bit like a standing version of rowing.
Therefore, if your purpose is to strengthen the posterior bundle and upper back of deltoid muscle, please adjust the height of the rope to the eye level.
First of all, let's look at the common mistakes in rope surface pulling.
Learn the first step of action, avoid mistakes and avoid detours.
1. Why does the forearm get sour first when the rope surface is pulled?
This is because the wrist is not kept in a neutral position. Try to look back at yourself when practicing dumbbell bending. If the wrist bends inward, the forearm will soon swell, so the correct solution is to keep the wrist in a neutral position.
2. Why do I feel unstable when I practice rope surface pulling?
It's the same as practicing double-breasted gantry. You can put your feet together or stand with your feet back and forth. In short, don't open your feet too wide, otherwise it will be difficult to stand firm.
3. Why does the neck ache after rope surface pulling?
When doing rope surface pull, be sure to keep your body and head stable. Just let the rope close to your face, don't let your face approach the rope actively, and don't make fake moves, because it doesn't make sense.
4. The elbow joint and shoulder are not parallel during pulling.
The action of pulling the rope surface is actually a shoulder abduction posture. If the elbow joint is in front of the body when pulling the rope, it becomes a bending action, which can not stimulate the deltoid muscle and back muscle group.
5. Don't shrug, don't shrug, don't shrug!
Like most movements, please put your shoulders back and don't shrug.
Next, let's take a look. How to make the right rope?
First, adjust the height of the gantry pulley to the eyes, and then select the appropriate weight (12- 15RM). Hold the double-ended rope, hold both ends of the rope tightly with both hands, keep the standing posture stable, keep your back straight, and lean forward or slightly backward with your feet together. Keep the waist and abdomen tight, and then abduct the shoulders so that they can drive the elbows outward and pull the rope to the face. When the rope is pulled to the bottom, the upper arm is parallel to the ground, and when it reaches the apex, it feels contracted, and then slowly retracts.
If your gym is too hot to catch equipment, we can find a post, and elastic belt is also acceptable. Elastic belt's weight varies with the number of pounds. )
I just know that this action is far from enough, and it takes countless times of practice to master this action more flexibly.
Ok, so much for sharing this issue. If you have any way to know, you can leave me a message at the end of the article or write to me directly.
I'm Pop Dong, and I share my fitness knowledge every day to make you and me more stylish.