< strong>Latissimus dorsi training: TRX straight arm pulldown!
The straight-arm pulldown is a classic fitness move! We often see people training with cables in the gym!
It mainly exercises our latissimus dorsi, but also trains the rear deltoid and the long head of the triceps brachii
For novices, this is a must-master. Action, the straight-arm pulldown is a single-joint action that helps you improve muscle sensitivity! Let you better activate your latissimus dorsi!
For veterans, the straight-arm pulldown can be used as a good auxiliary movement. After your main training, use the straight-arm pulldown to finish your training! Get your lats fully engorged!
Most of the traditional straight-arm pulldowns use cable trainers. Today we are going to introduce you to a good variation: using TRX to perform straight-arm pulldowns!
It is different from the cable trainer. What is lifted by TRX is our own body weight. To train the muscles, it also requires very strong core strength to ensure the stability of the spine and pelvis
The following is the detailed process of the action:
Action demonstration:
Hang the TRX on the horizontal bar! The handlebars are about 1 meter above the ground. Keep your hands spaced apart Hold the handle with your forearm shoulder-width apart.
Body posture: Toes pointed upward, heels on the ground, tighten your abdomen and buttocks, keep your shoulders, back, hips, and legs in a straight line as much as possible to keep your trunk stable.
Action process: Bend your arms, fix your elbows, draw your shoulders back to extend your arms backwards, and pull your body up. At the top of the action, let your big arms work hard to get closer to your body and tighten your back. Latissimus!
Then slowly play back to the starting position!
Number of exercises: 10 -15 * 4 groups.
Notes:
1. The closer the body is to parallel to the ground, the greater the difficulty, and vice versa. It is recommended to start with Scholars start from the simple!
2. The movements should be carried out in a controlled manner, and attention should be paid to controlling the stability of the trunk to avoid hyperextension of the lumbar spine.
3. Always keep the elbows slightly bent and fixed. , use your back muscles to extend your shoulders backwards and drive your body! When your wrists come to your waist, tighten your back muscles (shoulder blades retract and sink)