Pull-out tensioner for wide shoulders
A pulley puller and several different shaped handles can give you the best shoulder muscle exercises in 20 minutes.
The advantages of using a pulley tensioner are as follows: 1.
Gives muscles continuous strength.
Make exercises more effective.
Peak contraction is easy, and muscle fibers that are not fully involved get more stimulation.
Easy to perform reverse concession exercises to promote strength growth.
It is safer than using free weights, and it is not easy to hurt the shoulder joint.
Reduce the possibility of using inertia in action.
One of the lessons: pull up a short handle (preferably with a sleeve, rotatable) and fix it on the lower pulley, then do the upright pull.
Pay attention to the elbow movement so that the elbow always leads.
Hold the handle close to your body.
Allow the muscles to fully contract at the top.
Add a little weight to each group until you can only do it 8 times.
Many people think that this exercise is mainly for the trapezius muscle. Indeed, the trapezius muscle plays a role in the movement, but it is also a good change exercise for the shoulder muscles in place of various referrals.
Exercise muscles: Shoulder deltoid anterior, middle, and posterior.
Exercise No. 2: The handle does not need to be changed when doing this exercise.
Lie on your back with your feet on the base of the instrument to allow the pulley wire to move between your feet.
Hold the handlebars and lift the straight arm (but do not lock the elbow joint) until the arm is at a right angle to the ground.
After a short pause, slowly restore.
Exercise muscles: Anterior fascia of the deltoid shoulder.
Exercise No. 3: One-armed side-lifting with a pair of “D” -shaped handles behind, and the side of the instrument itself.
After holding the handle, keep the steel rope behind you and do not touch your body.
The elbow joint is slightly flexed, and the arms are raised side by side to the ground.
The muscles are slowly contracted at the top and slowly restored.
This exercise is usually performed in front of the body, and changing to the back can give the muscles a different feeling.
Exercise the muscles: the deltoid muscle of the shoulder.
Lesson No. 4: Leaning, Crossing, Horizontal Lifting This is the last exercise.
Fix the “D” handle on the lower pulleys on both sides, stand in the middle, and hold the opposite handles in cross.
Lean down, bend your knees slightly, and keep your back straight.
Slightly bend your elbow and maintain this position.
Firmly lift the handle sideways until the arm is parallel to the ground.
Repeat after slowly restoring.
Exercise muscle: posterior deltoid muscle.
Questions and answers about pulley exercises 1.
For shoulder muscles, which one is better to use a pulley and free weights?
Answer: Free weights increase resistance as muscles fight to overcome gravity.
But because gravity has only one direction, your practice is limited.
For some unidirectional exercises, such as biceps curls, this is not a big problem.
But for multi-directional joints like the shoulder, multiple exercises are necessary to maximize muscle stimulation and development.
Pulleys are available in lengths in different directions and angles.
What are the most common mistakes in pulley practice?
Answer: Add too much weight.
The correct way is: do the movements precisely, so that the muscles get continuous resistance.
To ensure the stability of the body, make the shoulder joint the only moving joint.
Do not use muscle strength from other parts.
How to get the best results in the pulley tensioner exercise?
Answer: It is feasible to try different exercises, adopt different postures, and use the brakes to find the most suitable way for your body structure.
During this process your nervous and muscular systems are forced to undergo constantly changing stimuli, which means an increase in strength and muscle volume.