No matter what kind of exercise we do, we must first understand the correct way to do this exercise. If you practice it incorrectly during exercise, there will be no exercise effect, and it is easy to cause harm to your body, so in Before doing exercise, it is necessary to know how to do it correctly. So what are the standard movements of the rope face pull?
Standard movements of rope face pull
1. Adjust the height of the rope to near the upper chest, put on the rope, straighten your hands, hold it in an upright position, grab the rope, and take a step back. After standing firm, bend your knees slightly as the starting movement.
2. Follow the above action, tighten your shoulder blades, and then use the strength of the upper back clamp to drive your hands toward the face until the upper arms are parallel to the ground. At this time, the rope is in front of the eyes.
3. Return the weight and pay attention, return your shoulder blades, slowly straighten your hands, maintain muscle tension, and use your shoulder blades to control the force. Don't loosen it casually. Vulnerable to injury.
Tips:
To get the most out of rope face pulls, try focusing on extending your elbows outward as you pull the weight toward your face, and be sure to squeeze your elbows at the end of each rep. shoulder blade.
It is recommended to use the rope face pull as the last exercise of shoulder training, and do 2-3 sets of 8-10 times each.
Points to note:
1. When pulling up, think about letting the main force come from the contraction of the rear deltoid muscles, rather than shaking the body. When pulling up, the waist and abdomenTo tighten, try not to shake your torso to maintain balance.
2. Note: When pulling up, do not clamp your body with your arms. There should be enough distance between your arms to fully develop your back shoulders. Pull your upper arms up as high as possible.