< strong>Triceps training: cable cross pull-down
The triceps muscle is located on the back of our arms and is one of the most developed muscles in our upper limbs! Strong triceps make our arms more shapely. In the gym, girls are busy doing various triceps exercises. In order to stay away from the muscles on the back of their arms, boys work hard to do triceps exercises. Muscles, I hope I can burst my cuffs!
There are many ways to train triceps, including various multi-joint pressing movements (bench press, shoulder press, push-ups, parallel bars), single-joint arm flexion and extension (dumbbell rope, barbell)
p>In addition to the above movements, today I will introduce to you a different movement to train your triceps: cable cross pull-downs!
The action demonstration is as follows:
Kneel down, hold the two D-shaped handles with your hands crossed, and maintain the natural physiological curvature of your spine!
Activate your arms and pull the handle down behind your body. At the top of the movement, straighten your arms (palms facing forward) and work hard to tighten your triceps! Hold for two seconds
Action analysis:
The cross pull-down action includes shoulder joint extension and elbow joint extension, which can train you more comprehensively The triceps brachii (especially the long head)
Three heads The long head of the muscle is a special feature, it spans two joints (the upper side starts from the subglenoid tubercle of the scapula, and the lower side ends at the olecranon of the ulna!) So in addition to extending the elbow, the long head also has the function of extending the shoulder joint! function! Therefore, this action will involve the long head of your triceps more!
The following are the precautions for the action:
Keep during the action. Muscle tension, especially during the eccentric contraction phase! Do not fall freely
Keep your trunk stable and avoid shaking during the pull-down