you pull face It is necessary to pay attention to the merits, but it is also necessary to pay close attention to the health of the shoulder pads, posture and balance of the body. It is very helpful to use strength, training, injury prevention and corrective training routines to help compensate for excess training exercises, kick-starting couch and military development.
Contrairement à d’autres movements plus axes sur le levage de charge lourdes, l’face lift exercise Investigate control, muscle activation and proper technique. The main goal is not to move the load as far as possible, but also to move the posterior paula, scapular muscle, and external rotators.
In this Guide, our voyons quels muscles il work, comment réaliser correctement le face jerk to the pouliesome experiences and comments about integrating a routine for the pleasure of posture.
Muscles of the face: what areas do you work on?
you pull face It is a horizontal/diagonal pulling exercise that activates the posterior part of the paula and the muscle that stabilizes the scapulae.
- Posterior deltoid: This is the most important muscle in this exercise. This helps with bra preparation and compensates for anterior deltoid preparation, so apply poussée exercises.
- Coiffe des rotators: It particulièrement to the external rotation of the sword. Well the worker helps to improve joint stability and reduce pregnancies.
- rhomboids: It is a collaborator in scapular retraction, helping to control the scapula.
- Trapèze moyen and lower: This helps stabilize the scapula and maintain posture as well as a solid counterpart to the movement.
- Dorsal and upper muscles of both: Els participant en soutien, bien qu’elles ne devraient pas dominar l’exercice.
C’est pourquoi, lorsque nous parlons de face pull for epaulettesBut it is not necessary to continue by force, but also by the position of the Paula and the stability of the entire work part.
Face Pull Technique: Comment on Correct Correction
The face pull technique It’s simple, but just a few extra details make the exercise so effective.
Le plus courant est de réaliser le face jerk to the poulieand use a wired place according to the author’s appearance on the surface.
- Starting position: Placez-vous face à la poulie, les pieds bien ancrés et le corps stable. You can take advantage of the added value.
- Price: Tenez la corde avec les dos mains, en orientant les pouces vers vous ou légèrement vers l’arrière.
- Author of the poulie: The ideal is the pleasure of the author of the face. If elle est trop basse, this will modify the trajectory of the jouvement.
- printing: Amenez la corde vers la area du visage, en écartant les mains à la fin du mouvement.
- Codes: doivent s’ouvrir sur les côtés, but sans hausser les épaules vers les oreilles.
- Omoplates: The process of applying the plates at the end does not excessively force a retraction.
- Return : Revenez de manière contrôlée, en maintenant la tension et sans laissez la charge vous tirer.
A bon face pull is used to be careful in the paule and in the upper part of the work, only from the outside in the lombaire zone.
Common mistakes in face pull
The face traction setup is a simple exercise, with many errors and reduced effectiveness.
- Poid trop user: c’est l’erreur la plus courante. If the load is excessive, you can close the tire with the two wheels, the two or the bras.
- Hausser’s chapters: If the épaules montent vers les oreilles, the trapèze supérieur dominates the movement.
- Transform the exercise into a row: The front handle is in keeping with the simplicity of the interior frames. It’s a matter of external rotation and scapular control.
- Cambrer the lumbar area: If you’re willing to pay for it, you’ll have to pay for it.
- Under Tyrer Trop: la corde doit aller vers le visage, pas vers la poitrine.
- After checking the return phase: Take the time to quickly revitalize much of your working muscle.
It is a question of equity, of charge, of movement and a feeling of control over time.
Face pull à la poulie et con des elastic bands
you face jerk to the poulie There is an option that is more stable and easier to progress. Always take care of precision and maintaining constant tension throughout the movement.
To make it, you can use it. The cages work with poulie.a poulie haute ou station double pulley machines. And who concerns the prize, cross training poigneesUse the triceps rope or a W-bar, using a guide to ensure a comfortable position for the shoulder pads and poignets.
You can also be fair pull your face with elastic bands. It is an optional practice for vehicle maintenance to prevent displacement. The main difference is that the resistance increases with the tension of the band and the tension is also constant.
If you continue to progress and review the load, the group is the general option for more options. If you do a quick exercise to activate the steps prior to your activity, you will also be able to perform the functions quickly.
Is it important for posture?
Beaucoup d’entraînements incluent beaucoup de travail de poussée: develop sofas, pumps, dips, develop military machines or for poitrine. It is important to ensure that the necessary adjustments are made to perform scapular traction and stability exercises.
you pull face They help reinforce the back of the paula and the height of the body, the two areas to maintain posture and balance. It is not correct to follow postural problems, but it is also necessary to implement a routine within the organization.
It is also interesting to know the nature of the people present, as well as the order of their expectations. In this case, including exercises, the face pull can be used to regain control and awareness of the position of the shoulder pads.
Series and essays of recommendations.
The face pull function is a general function of modern loads and average or élevées. It is just an exercise that requires maximum loads.
| Aim | Sets and repetitions | Recommendation |
|---|---|---|
| Activation | 2-3 sets of 15-20 repetitions | Ideal before introducing the swords, the two or the poitrine. |
| Hypertrophy/posture | 3-4 sets of 12-15 repetitions | Control your technique and avoid pulling with him. |
| Prevention | 2-3 sets of 15-20 repetitions | Use as a complement to upper body routines. |
For the part des personnes, l’inclure 2 or 3 foies per week Peut suffire, always with good technique and without seeking excessive loads.
How do you include your face pull during your routine?
You can use your face to pull the most important features according to your objective.
If using as a trigger, place the beginning of the session with weighted weight. If you use it as complementary work, include two, swords or torse at the end of a routine.
Il s’intègre également très bien les jours où vous faites beaucoup de poussée. For example, after sofa development or military development, the facial pull helps to offset the progress and strain the posterior paula muscle.
you pull face It is a simple exercise, but useful to be more efficient. In addition, it helps strengthen the posterior deltoid, improve paula stability and preserve posture. It is not necessary to be careful with the maintenance of the components: it is impossible to control it, an adequate trajectory and consistency.
