< strong>Back muscle training: Cable cross pull-down!
Sports training is always changing, and often you only need to make some subtle changes to the same training action to get a different experience! For example, changes in angles, changes in handles, changes in posture!
Today I want to introduce to you a good back muscle training variation: cable cross pull-down!
X pull-down: It is mainly a shoulder joint extension and sub-scapular rotation action. It can exercise our latissimus dorsi, lower trapezius and rhomboids!
Action demonstration:
Action process:
The starting position is to grasp the handle with both hands crossed (in an
Kneel down, hold the two D-shaped handles with your hands crossed, and maintain the natural physiological curvature of your spine!
Activate your back muscles and pull the handle down to the side of your chest. When the movement reaches the top, the shoulder joint is slightly externally rotated. Hold for two seconds, clamp your shoulder blades and squeeze your back muscles! Straighten your arms
Note:
Maintain muscle tension during the movement, especially during the eccentric contraction phase.part! Don’t fall freely
Keep your trunk stable and avoid shaking during the pull-down process
Keep your elbows fixed during the movement to avoid excessive involvement of the triceps!