< strong>New tricks for back muscle training: Cobra pull-down
Do you feel a little boring when training "back muscles"? It’s time to treat yourself to something new!
Let me introduce you to a great back exercise! I believe many of you have never tried it, add it to your back training routine! Make your training more innovative!
Action introduction: Cobra pull-down
This is a very, very awesome move! Compared with ordinary pull-down movements, it provides you with a wider range of movement and allows your back muscles to stretch and contract better
Joint movements involved:Shoulder adduction , elbow flexion,
Plane of motion: coronal plane
How to do it?
Choose a stool that is tilted at about 45 degrees! Then lie on your side on the stool as shown in the picture!
Then hold the handle, adduct your shoulders and pull your elbows to your sides, squeeze your back and maintain a static contraction for two seconds!
Then spread your shoulder blades while extending your arms and slowly return!
Key tips:
1.Choose medium and low weight 12-15 About
2. Be careful not to pull the weight with your hands! Feel the shoulder adduction and scapula movement
(Note: FollowFitness u> Bar WeChat public platform, search by subscription account "Fitness Bar Network" or " Click to scan and follow")
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