Key points for rope pressing and points to pay attention to

In exercise, rope downward pressure is one of the good actions, and there are many benefits of rope downward pressure, but rope downward pressure is also given special attention. Some people still know the key points of the rope downward pressure. So, what are the key points of the rope downward pressure and the key points to pay attention to? Let’s take a look at the rope downward pressure!

The key points of the rope downward pressure

　　1. Stand with your feet, bend your knees slightly, straighten your chest and hold the abdomen, straighten your waist, lean your body slightly forward, clamp the ribs and keep it still.

　　2. Grasp the rope, relax your wrist joints, sink your shoulder blades, hold the root of the rope with both hands, slowly press down until your arms are stretched out, and then go to both sides Separate to the side of the body, rotate the forearm inward, straighten the rope. Pause and tighten for 1-2 seconds, and slowly restore.

The key points to pay attention to the rope downward

　　1. The position of the feet

　　Many people may not notice this. Many people have different standing postures, most of which are parallel combat power. Of course, this standing posture cannot be wrong, it is OK, but here we recommend the support of the front and rear feet separately, because when we press down, due to the weight of the pull-down device, our body will involuntarily lean forward. This standing posture can be closer to the center of gravity of the body and the force point, so that the stability of the movement can be improved accordingly. Of course, this standing posture is not absolute. We are based on ourselves. It is also possible to stand your feet side by side.

2. The body leans forward slightly

This can be said to be because many people have not done well. When I press down, I can lean my body slightly forward, but I cannot tilt too much. I still have to keep the center of gravity neutral. When I lean forward slightly, my elbows retract. This angle will be more difficult than when you stand upright. It will have better stimulation effect on the triceps, as shown in the figure below:

3. The choice of handles should be diverse

We may always choose which one in the choice of handles and are unwilling to replace them. In fact, different handles and grips are different for the triceps. We should have a variety of choices. The handle can change the grip and the angle of the wrist, so that our arm muscles will develop more comprehensively.

4. The big arm is close to the trunk

The core point of the action is this. Our elbow joints must always clamp the ribs (fixed upper arm) and cannot move forward and backward! Because at the bottom of the action, many people cannot control the weight of the rope well. Moving our arms forward or backward will cause our shoulders to be compensated, affecting the effect of our training of the triceps.

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