Guide for beginners (V): Pull-over with strap

Fitness Gabriela Gottau 17 March 2011 | 19: 03 To vote this post connect with Facebook Connect

Our Guide for beginners aims to collaborate in the learning of exercises that usually form part of a routine of muscle work, therefore, today we will describe a movement widely used to work the upper part of the body: the pull-over with strap.

To begin the exercise should place us lying on a bench, with his feet supported on the ground, and holding a coupled with both hands while maintaining the arms extended vertically on the chest.

From there must inspire and down the strap behind the head as we flexionamos the elbows slightly then return slowly to the starting position while we exhale the air.

We can also situate ourselves transversally on a horizontal Bank, supporting only the torso and leaving the lower waist pelvis shoulder girdle. With this position encourages the opening of the rib cage, most requested portion in this exercise.

The movement may be performed with bar in replacement of dumbbell or machine specific for this exercise.

The pull-over with strap is a very useful exercise to widen the torso, it develops on the thickness of the pectoralis major and addition, requested the dorsal width which collaborates in the form and extent of the back.

On the other hand, muscles are worked as long the portion of the triceps, the round major, the major serratos, the rhomboid and the pectoralis minor that allows to stabilize the shoulder blade during movement.

To specifically open the rib cage is recommended to carry out the exercise slowly without too much bending elbows and to work on the Ridge must lower the weight back.

Arch the back too: to open the rib cage is frequent that it tends to arch your back, too which can cause injury, therefore, cannot solve this problem by raising the feet so that the legs and hips to form an angle of 90 degrees. Thus the back will remain supported by the Bank when we perform the movement.Do not bend your elbows off the strap: this can overload the forearm and also affect the shoulder joint, therefore always have to remember that the arms should not be extended completely but it should bend slightly at the elbows.Download the strap too: this error also can seriously affect the shoulder, as if we make the movement of abruptly and with momentum, therefore the gesture must always be controlled and when you feel a stretch in the chestWe must espirar while we return to the starting position of the exercise, but do not continue to fall.

In Vitónica | Pullover to work back
In Vitónica | Tips to prevent injury to perform pull-over
Image | Wikimedia and book: "Guide of the movements of strength" by Frédéric Delavier

Product information relating to the artículoVer more related articles that probably also you interesenVer more