What part of the muscles should be trained in the rope surface

In fitness exercises, rope surface pulling is a very good exercise, but if you want to practice rope surface pulling, you must first understand the key points of rope surface pulling, so that you can effectively train the part. What part of the muscles in the rope surface pulling? Those who don’t know can follow the editor to learn about what parts to practice.

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

This action not only stimulates your deltoid muscle and other small muscle groups on the upper back. It can also act on your trapezoid muscles, making your entire back shoulder more three-dimensional!

For those pectoral muscles/anterior deltoid muscles that develop uncontrastable upper back/deltoid muscles. Rope surface pulling is a very good action!

How to do rope surface pulling

　　1. Starting posture: You can do it by sitting, standing, and leaning over! Recommended standing posture! Holding the rope with both hands tightly Rope! Raise both arms as high as shoulders,

2. Key points of action: Contract the back shoulders, and use force to contract the scapula muscles, so that the arms bend the elbows parallel to the ground, pull the neck, tighten the back shoulder muscles, stay for 1-2 seconds, return along the original route, fully stretch the back shoulder muscles, and then continue!

The key points to pay attention to rope surface pulling

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

2. Note: When pulling up, do not clamp your arms with your body. There should be a distance. Go backward to fully expand your shoulders. Pull the upper arm upward to the highest position as possible.

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