How To: Rope Push-DownYouTube↗  IA↗(long shot)
Howto & Style  1.6M views 8.3K likes 281 dislikes   19 Mar 2011
ScottHermanFitness 2.8M subscribers United States YouTube↗


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What's going on Nation? I'm going to show you guys how to do a rope pull down
¿Qué está pasando en la nación? Les voy a mostrar cómo hacer un tirón de cuerda
This is a great exercise for you tricep what you want to do is get a rope and attach it to a cable
Este es un gran ejercicio para que tricep lo que quiere hacer es conseguir una cuerda y conectarlo a un cable.
Make sure the cables all the way up put the weight on a weight that you can do for multiple repetitions
Asegúrate de que los cables suban hasta el tope y pongan el peso en un peso que puedas hacer para varias repeticiones
And what you're going to do is grab the rope put your hands towards the butt ends of the bottom like this
Y lo que vas a hacer es agarrar la cuerda y poner las manos en los extremos de la parte inferior de esta manera.
You're gonna take a step back
Vas a dar un paso atrás
chest up shoulders blades together
pecho hasta hombros omóplatos juntos
keep your elbows in nice and tight
mantén tus codos bien apretados
Maintain a neutral spine and then bring it straight down
Mantenga una columna neutra y luego bájela hacia abajo
Fully extend your arms. Come up slow to a 90 degrees breathe out on the way down
Extiende completamente tus brazos. Sube despacio a 90 grados y exhala en el camino hacia abajo.
Breathe in on the way up
Respirar en el camino hacia arriba
breathe out on the way down
exhala en el camino hacia abajo
Make sure you're fully extending guys okay?
Asegúrate de que estás extendiendo completamente a los chicos, ¿vale?
Make sure you're keeping those shoulder blades nice and tight making sure you're keeping your core nice and tight
Asegúrate de mantener esos omóplatos bien apretados y asegúrate de mantener tu núcleo bien apretado
push straight down 90 degrees straight down 90 degrees
empujar hacia abajo 90 grados hacia abajo 90 grados hacia abajo
Straight down
Hacia abajo
That's how you do rope extensions. Hope you guys like this video
Así es como haces las extensiones de cuerda. Espero que les guste este video
because there's always more good stuff coming soon. See you guys
porque siempre hay más cosas buenas que vienen pronto. Los veo amigos
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