Strengthened rear shoulder: TRX rope surface pull

TRX rope surface pull

　　Rope surface pull (Face Pull) is a great move! For those who practice chest and not back, it can greatly enhance the middle and lower parts of your upper antictrapezoid, rhombus muscles, other small back muscles and the back of your shoulders! Help you improve muscle balance!

　　Rope surface pulling is mainly a rowing action. Grab a rope and then pull it to your face.

　　But common surface pulling training is to use elastic cables to perform movements! Today I will introduce a special change: use TRX for surface pulling!

　　The difference between cables is that you pull up your own body 　　Movement process

　　Adopting a standing position, grab the TRX rope with both hands, extend your arms naturally, and the body and the ground at a 75-degree angle. The heels touch the ground, tighten the abdomen and buttocks, and keep the torso stable.

　　When pulling up, first move and fix the shoulder bones, fold the back, and spread the shoulders abduct, then pull the horizontal bar in front of you. Pause for a second, feel the squeeze of your upper back and your back shoulders, and then restore it with control! Until your hands are stretched out.

　　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 blades.

　　Do 2-3 sets, 8-10 times per set.

　　　Notes:

　　1. When pulling up, think about letting the main force come from the contraction of the back shoulder, rather than shaking the body. When pulling up, tighten the waist and abdomen, and try not to shake the torso to maintain balance.

　　2. Note: When pulling up, do not clamp your arms with your arms. There should be a distance. There should be a movement to fully expand the back shoulders back, and pull the upper arm up to the highest position as possible.