The puller is one of our favorite fitness equipment! If dumbbells and barbells are your heavy weapons! That rally is your sniper rifle!
The puller is one of the essential instruments for exercising the chest muscles! Barbell dumbbells can bring you a thick chest, but definitely can't give you the perfect muscle line!
The rally is called a muscle carving knife in the West! For carving muscle lines can be said to be artifacts!
How does the rally train the chest muscles?
The tensioner exercises the chest muscles around two words: the chest!
According to the position of the pulley can be divided into : high position, middle position, low position, respectively for the lower side, middle side and upper side of the pectoral muscle
Horizontal and divided : flat tension puller chest, upper oblique puller chest, lower oblique puller chest
In fact, the three horizontal (flat, up, down, and oblique) effects are basically the same as the corresponding dumbbell birds, so they are not recommended and introduced.
The standing posture puller chest is unique, and the sitting posture (pictured below) is also close to standing. We mainly introduce the standing position puller chest.
Target exercise site : Mainly exercise the lines and shape of the whole chest muscle group.
(1) The body leans forward 45 degrees: mainly exercises the upper part of the pectoralis major and the anterior deltoid muscle;
(2) 30 degrees forward of the trunk: the main side of the middle part of the pectoralis major, the middle groove and the lower edge groove;
(3) The body leans forward 15 degrees: mainly exercises the lower edge groove, the middle groove and the outer side and the middle groove of the lower part of the pectoralis major muscle.
Do not do a low number of heavy weight stretching to avoid shoulder injury. Generally, it is also done in groups of 3 to 5, each group of 8 to 15 times.
Tensioner arm flexion and extension
An upper rope tension addition to the classic bent depressing the chest can triceps exercise, there are many other arm flexion and extension movements can exercise the triceps.
Target exercise site : triceps
1. Rally supine arm flexion and extension: Cable Lying Triceps Extension
Note that in the action, the two elbows should be clipped inward, and the upper arm should always be perpendicular to the ground.
2. Tensioner neck back arm flexion and extension:
During the whole process, the relevant muscle groups must be tightened to ensure the normal physiological curve of the spine, avoiding the abdomen or dynamic force action, so as not to cause sports injuries.
3. Cable Kneeling Triceps Extension:
4. High-force point rope puller neck back arm flexion and extension:
The high-strength point rope stretches the back of the neck of the tensioner. The exercise of the triceps is between the flexion and extension of the positive and negative gripping arms, focusing on the exercise of the long head of the triceps.
Rally exercises are not intended to increase muscle mass but to shape the lines and shape of muscles. To adopt a strict form of exercise, the number of times is kept at 12 times/group.
Practice should be accurate and wherever you need to practice. Don't worry about adding some rally exercises to your training, it will only add luster to your training.
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