< strong>Back muscle training: Cable rotation pull-down!
The latissimus dorsi is the strongest and most sculpted muscle in our back. It is located on both sides of our back. The strong latissimus dorsi is like a pair of wings of our human body!
The best movements to train the latissimus dorsi are (vertical pulling) movements, such as pull-ups and high pull-downs, etc.!
Sports training is always changing. Often you only need to make some slight changes to the same training action to get a different experience! For example, changes in angles, changes in handles, changes in posture!
Today I will introduce to you a good pull-down training technique: rotating pull-down!
The actions are as follows:
What are the benefits of doing this?
Different from ordinary pull-downs, the movement increases the rotation of the forearm and shoulder joints, allowing our forearm muscles and rotator cuff muscles to be better strengthened!
More friendly to the shoulders: During the movement, the shoulder joint is in a process of internal rotation to external rotation, which helps to keep your shoulder girdle stable and the humerus can move freely! Avoid shoulder pinching
The following are the specific action processes and precautions
1. Kneel down and maintain the natural physiology of the spinebending! Hold the D-shaped handle with one hand (overhand grip), straighten the arm, and tighten the latissimus dorsi.
2. Activate the back muscles to pull the handle down to the side of the chest. Rotate your arms during the fall, changing from an overhand grip to an underhand grip!
Hold the top of the action for two seconds, try to bring your arms closer to your body, and squeeze your back muscles!
Note:
Maintain muscle tension during the movement, especially during the eccentric contraction phase! Playback must be controlled
Keep the torso stable and avoid shaking during the pull-down process