The key points of rope arm flexion and extension movements teach you how to practice

Some people still know about rope arm flexion and extension. Rope arm flexion and extension is a good action, and rope arm flexion and extension also has many functions. Of course, rope arm flexion and extension are still simple actions. I believe many people don’t know how to flexion and extension of rope arm. So, what are the key points of rope arm flexion and extension? Let’s take a look together.

The key points of rope arm flexion and extension lie on the supine rope arm

1. Lying on a flat bench, holding the straight rod connected to the low pulley with a narrow forehand. Tip: The easiest way is to let others hand you the straight rod.

2. Hand Extend the arm and hang the straight rod on the torso. Your arms and trunk are at a 90-degree angle. This is the starting position of the action.

　　3. Bend the elbow and lower the straight rod until it touches your head, while keeping the upper arm fixed and the elbow retracted.

　　4. Retract the peak for one second, and then push the rod to the starting position.

　　　Notes:

　　1. Breathing method: Inhale when lowering the straight rod and return to the starting exhale.

　　2. You can also use barbells, bent rods, one-handed pulley handles or dumbbells to do this action.

　　The key points of flexing and stretching the arms of the overhead rope

　　1. Tie the rope to the low-position puller, grab the rope, lunge, lean forward slightly, and use a straight grip position to the handle.

　　　Elevate the upper arm to the nearest ears, so that the elbows point to the ceiling at the bottom of the movement, and tighten the rope behind the head with both hands.

　　2. The upper arms are close to the ears, keep vertical and not shaking; contract the triceps, gradually stretch the elbow joints, and stretch the forearm upwards until the arms are completely straightened and the triceps are tightened completely; stay for a second, then bend again Elbow, let the forearm slowly sag to the starting position, so that the triceps should be stretched as much as possible.

　　　Precautions:

　　1. Breathing method: Inhale when stretching the forearm and exhale when flexing and descending.

　　2. Ensure the abdomen is tight, the knee joint is slightly bent, the torso is stable, and the spine remains neutral.

　　3. Keep the upper arm stable and fix the upper arm without shaking.

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