Rudder train

Beskrivning

Rudder train - med ingyggt motstånd

Strengthen the arm flexor muscles

Take a stable, upright riding position.
Place your feet balanced - depending on the body size - on the bottom plate or on the raised treads of the frame.
Cover the handles with sturdy wrists.
Consciously raise your upper body; tighten aware your back and abdominal muscles for this.

Movement:
To bring tension in your shoulder girdle muscles by pulling the handles in the first centimetres with straight arms in the direction of upper body.
Only then bend the arms and the movement to the body complete.
Then the arms slowly return.
Always maintain the tension in the shoulder girdle and the shoulders do not forward.

Target muscles Major muscle groups: two-headed arm curl (M. biceps brachii), Deltoid (M. deltoideus, pars spinalis), latissimus dorsi (M. latissimus dorsi), Trapezius (M. trapezius, pars transversa), Diamond muscles (Mm. rhomboidei) Supporting muscles: Pectoralis major (M. pectoralis major), Trapezius (M. trapezius, pars descendens), Erector Spinae (M. erector spinae)

Effect
With the rudder pull you strong arm flexor muscles and the muscles of your pectoral girdle, especially the back nearby muscle groups. Because you must stabilize the body without backrest, also your torso muscles are required.

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