Great Shoulder Workout: Rope Face Pull

Rope Face Pull is a great action!

　　Why is great?

　　In real life, many people may suffer from hunchback, shoulder internal rotation, shoulder blades away from neutral position, upper back weakness and other bad conditions due to long-term sitting!

　　In fitness training, many people pay too much attention to their chest muscles and front triangles, and do too many training movements of shoulder introversion and shoulder internal rotation, resulting in insufficient development of shoulder abduction and external rotation ability, and imbalanced muscle strength!

　　How many people are missing? Rope Face Pull How great is Pull!

　　The rope surface pulling action is to help you strengthen these things you have lost! Help you build shoulder abduction and external rotation muscle strength, strengthen the middle and lower parts of your upper antictrapezoid muscle, rhombus, and posterior deltoid muscle! Help you adjust the front and back imbalances and improve the situation of shoulder forward and internal rotation.

　　Rope surface pulling analysis

　　The joint movement involved: shoulder abduction, external rotation, elbow curve!

　　The action process

　　1. Adjust the height of roller skating to Near the upper chest, change the rope, straighten your hands, hold them up, grab the rope, and take a step back. After standing firm, your knees bend slightly to start the action.

　　2. When pulling up, move the shoulder blades first and fix them, put your back away, and then pull the handle to your face. Pause for a second to feel the squeeze of your upper back and your back shoulders, and then restore them with control! Until your hands are straightened.

　　Tip: Try to focus on expanding your elbows outward when pulling the weight to your face, and every time ( Reps) The end of the movement must squeeze your shoulder blade.

　　Do 2-3 groups, 8-10 times per group.

　　　Notes:

　　1. When pulling up, think about letting the main strength come from the contraction of the back shoulder, not the arms.

　　2. When pulling up, tighten the core muscles to avoid super-stretching of the lumbar spine!

(Note: Follow the WeChat public platform of Fitness Bar, subscribe to the account to search for "Fitness Bar Network" or "Click to scan and follow")

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