Đẩy Cáp Trên Cao Duỗi Cơ Tam Đầu
Dụng cụ
Step forward from the weight stack, and lean your torso forward at a slight angle while keeping your back straight and feet hip-width apart for balance.
Extend your arms straight out in front of you at chest level, with your palms facing each other, this will be your starting position.
Keeping your elbows stationary and using your triceps, pull the rope down until your arms are fully extended, pause for a moment at this position.
Slowly return back to the starting position, ensuring that you maintain the control of the movement, repeat the exercise for the desired number of repetitions.
Mẹo hay
Grip and Posture: Hold the rope with a neutral grip (palms facing each other) and pull it over your head. Your elbows should be close to your head and perpendicular to the floor. Avoid letting your elbows flare out as this can put unnecessary strain on your shoulder joints. Controlled Movement: Extend your arms fully but avoid locking your elbows at the top of the movement. Then, slowly lower the rope back behind your head. The movement should be controlled and steady, not fast and jerky. This will ensure that your muscles, not momentum, are doing the work. Full Range of Motion: Make sure to use a full range of motion. This means fully extending your arms at the top and lowering the weight until your forearms are roughly parallel