FUNCTIONAL TRAINING WITH PULLEYS

The most important in order to advance in our trainin sessions is vary them.One of the advantages of functional training is that it has god such a big variety of drills which allow us to work out body. Today, we will be focused in comment you different drills that can be done with a pulley machine.

We start explaininig a variety of one of the most important drills that is for the lower body and it does not mean that you do not work the upper body. The drill we are talking about is “lunge”. To complete it we will situate the pulley in a low position and we will complete the drill without stepping or what  is the same, we will put one leg forward and the other one will be behind this leg. The momement will consist of raising and going down. The knee will be behind two cm from the floor. In this drill, hip and kneee extensors work, producing the concentric phase when you raise and excentric phase when you go down.

Later we will use the row with the pulley with only one hand. The pulley will be situated in the same way that in the previous drill. In this drill people will be situated in a similar position to the lunge. This way it will be very helpful in order not to lose the stabilty, but in this case what will work it will ve the upper body with the traction work where both back muscles and elbow flexors will be trained. In this drill we will beneficiary of the stability work thanks to the core due to an isometric contraction of this zone. The same occurs with the lower body.

The next drill is called “reverse Wood chop” and it is similar to the action of cutting trunks. It is a multi- joint drill in which various body segments participate From a lateral position in a miachine.  All the lower body is worked, from abs to the vertebral column, finishing in the upper body, manily with the elbow flexors.

The third drill is press in pulleys with only one hand. It is fantastic for people that do sports in which they have to fight but it does not mean that everybody can do it. In this drill the pectoral participates a lot as well as the triceps and the deltoid.An isometric work to keep the balance and posture thanks to the column erectors, the abdominal zone and all the lower body.

To finish, we will describe a drill which has got a global character. It consists of completing a squat putting the rope above the head. The rope will be hold standing, going down in order to complete a squat so that later it is possible to complete a concentric contraction of the lower body provoking the lift, one we are standing we will complete a  extension arm above the head. We will always take into consideration the vertebral column position being careful with the lumbar rachis.