Back shoulder training: Rope Face Pull
The posterior shoulder bundles and upper back muscles have always been the weak areas of many people
There are two main reasons for this
1. Due to bad posture (hunched back, chest holding) caused by sitting for a long time in life, the upper back and back shoulder muscles are weak!
2. Most fitness enthusiasts pay too much attention to the facial muscles on the front of their bodies, do too many pushing movements, and the muscles responsible for pulling are underdeveloped! This results in an imbalance in the strength of the front and rear muscles, making the back shoulders and upper back small and weak!
How to improve?
First of all, you need to adjust your lifestyle, maintain the correct posture in life, and at the same time correct the unbalanced imagination of training, so that the chest and back can be balanced!
Then do some reinforcement training!
Today I would like to recommend to you a very good action called Face Pull
Purpose:
Help you build shoulder abduction and external rotation strength, and strengthen the middle and lower parts of your upper back trapezius, rhomboids, and rear deltoid muscles! Help you adjust the front-to-back imbalance and improve the forward and internal rotation of the shoulders.
Analysis of Rope Noodle Pulling
The joint movements involved: shoulder horizontal abduction, external rotation, elbow flexion!
Action process
1. Adjust the height of the roller skating to near the upper chest, put on the rope, straighten your hands, hold it upright, grab the rope, and take a step back. After standing firm, bend your knees slightly for the starting position.
2. When pulling up, first move and fix the shoulder blades, retract the back, abduct the shoulders, and then pull the handle in front of your face. Pause for a second, feel the squeezing sensation in your upper back and back shoulders, and then restore it with control! Just do it until your hands are straight.
Tip: Try to focus on extending your elbows outward as you pull the weight toward your face, and be sure to squeeze your shoulder blades at the end of each rep (reps).