1. Stand in the middle of the upward stretcher, keep your body upright, keep your legs apart, keep the distance shoulder-width apart, and tighten your pelvis. Hold the handles of the practice rope in turn. ?

2. Move your arms so that your elbows are facing the back of your torso and your palms are facing forward, and you feel that your chest is obviously stretched. ?

3. The first step is to raise your hand and stay away from your body. ?

4. Stretch the fitness rope obliquely upward to form a pyramid shape, so that the two handles of the fitness rope are in front of the abdominal muscles, and continue to stretch the fitness rope, so that the fitness rope is just in front of the chest.

5. Move the fitness rope stretcher down and return to its original position. Then repeat the group.

Second, the gantry common mistakes

1. Move your elbow! All chest single joint movements have one thing in common: the elbow is locked and kept slightly bent during the movement. In other words, the degree of elbow bending needs to remain the same throughout the movement, just like drawing an arc to hug a bucket or a tree. However, many people will change the position of their elbows in this process. ? , especially the action below the arm extension. The problem is that your bird uses too much weight, which is especially common. The problem is that rope flying is essentially a single-joint exercise, and you make it a multi-joint exercise, which means that the triceps and shoulders are doing some work that the chest should do. Solution: Don't covet the weight, do the action with lighter weight! Always keep the elbow joint fixed!

2. Keep your feet together. Many people hold rope clips and stand with their feet together! This will make you unable to hold your body steady! With the change of the center, you will not be able to keep your balance. Solution: lunge, stride will give you a more stable platform! Let you focus on the contraction of chest muscles!

3. Don't use multiple angles. This is one of the most common problems when many people use rope clips. They always fix the drum at the same height! This is not a wise move! By moving the pulley from high to low, the pulling angle on the chest fiber can be changed. This can exercise the whole chest muscles, and you can also focus more on strengthening your weak parts. The high position focuses more on the lower part of the pectoral muscle, the low position focuses more on the fibers in the upper part of the pectoral muscle, and the middle position can better target the muscles in the middle part of the pectoral muscle! Solution: Mix them together! Don't always move from the same angle! One way is to switch the chest clip between various heights, and the other way is to change the position for a period of time!

Third, the experience of gantry chest training

1. Longmen is a good training method, and there are n training methods. Before practicing, you should first choose the grip. This time we use a short triangular grip. After selecting the handle, buckle it on the hook and adjust the height. Everyone has a different weight. Try it yourself and find the right weight. Do each action about 8 times. Do 4 groups for each project. ?

2. Too much fat loss will make the chest and clavicle smaller, including the chest full of ribs. If you are not very good at control, you should exercise your chest muscles before training. Need other people to help keep your chest kneeling. On the oblique barbell bench press on the oblique dumbbell bird parallel bars kneel push-ups butterfly chest dumbbell chest Longmen kneeling chest training must remember to hold out your chest, don't hold out your chest, tighten your abdominal muscles, and focus on your chest muscles.