strong men characterize broad shoulders, strong hands and a strong back.If hands often been overlooked in the training process, the spin sometimes remains "out of the lot."And it was back muscles adjust your posture and create an impression of massive figure athlete.What exercises can be done in the gym for a workout back?
Deadlift This exercise is taken from the set of powerlifting.Power Rod - one of the main disciplines of triathlon, which allows muscles to work out 70 percent.For the effect of this exercise requires more weight to the bar.But at the same time to avoid back injury, you must strictly adhere to the technique of execution.And for this you need to initially work only with low weight and exceptionally under the control of a trainer.
deadlift essence is simple - you need to pick up a vulture standing on the platform, and stood with him.It may seem that the effect of such training will not.But this simple motion activated more muscle than in any other exercise.
Speaking of technology
thrust rod to the belt in the slope
This exercise can also be attributed to the category of the base, through which a large part of the groups worked out muscles.Link rod to the belt in the slope will help beginners and experienced athletes to increase the amount of muscle mass and improve your posture.
It develops the following groups of back muscles: lats, large, round, biceps, backs deltoid, rhomboid muscles and "trapezoid".
thrust rod is performed standing in the back after a day of training traction force.Some athletes use this exercise to give shape to the spinal muscles and work out the smaller groups to give them relief.
best option for this exercise will be the task to perform 3-4 sets of 10-13 repetitions.For one approach is necessary to maintain the same angle of the torso.
How do I pull?
consider how to correctly perform the thrust rod in the slope.Technique is formed from the initial position, like the deadlift.It is necessary to take up the neck grip on top of the shoulder-width apart and your back straight, tilt your body forward at an angle of about 30 degrees.The legs should be bent at the knees and scapula - divorced in hand.Hands in the starting position should be exactly perpendicular to the dais.On the exhale, begin to perform traction.Elbows should be carried out parallel to each other, not throwing them away.When the neck is at the waist, pinch the blade as close as possible, then lower the bar to the starting position.
What is important to remember?
thrust rod to the belt allows you to change the emphasis of load depending on which muscle group is in need of work.This can be achieved by changing the width of the grip and the inclination of the torso.
If we take the neck wider than shoulder width, the amplitude of the movement will be less, and most of all with the load will get the latissimus dorsi muscle.If the thrust rod to the belt runs a narrow grip, then more start to work the biceps, and the range of motion increases.
It is also important to remember that there is another secret that conceals the thrust rod in the slope - grip can be forward and reverse.Plus direct grip is to use the upper part of the latissimus dorsi, and net - participation in the exercise of the trapezius muscle.
reverse grip allows good "hone" the lower part of the latissimus muscle, but some of the load takes the biceps.
TIPS FOR TAKING
traction to pull the rod to the belt brought the expected effect, it is important to follow these recommendations experienced athletes:
- To carry out exercise smoothly, without jerks.
- Use the strap to keep the gymnastic neck throughout the set.Many argue that the absence of the straps allows to strengthen the muscles of the forearm.This is partly true.But achieving this, the athlete loses sight of the main goal - to develop the back muscles.Better to use straps with a thrust arm and train separately.
- Keep your back straight.Because of this "habit" you can keep intact all his vertebrae and avoid long "departure" from the training process due to injuries.
- Run thrust should be to his belt, and not to the chest.Otherwise, in this exercise the main burden will rest with the deltoids and lats and other large muscle groups remain on the sidelines.
Many athletes have different attitudes to the thrust rod in the slope of the belt.Someone thinks it is unnecessary exercise in the same complex with deadlifts, and someone finds it a practical solution for the development of the back muscles.In addition, athletes sometimes pushes complicated technique of traction to the belt, and high consumption of power when it is executed.But, having mastered this exercise, you can achieve even better results in strength training.