One of the most important exercises for back in bodybuilding is the thrust rod to the belt in the slope.What is the technique of this movement?What approaches need to perform?Read about it on.
Technique
We describe the most important principles in this exercise.
- First of all, the back should be straight.This is an important point, which refers to any exercise for the back.If we have a little hump it, it can not fully be reduced, at the same time there is the possibility of injury to her.Remember this!
- Feet should be shoulder width apart in a slightly bent position.In carrying out such an exercise as a thrust rod to the belt in the slope, his head slightly raised and the need to look forward.This is very important.
- The more you lean forward, the greater is the load on your back.Of course, if you do perfectly, and it will turn out.However, if the maximum slope of broken equipment performance, it is totally unacceptable.Why is that?In this case, the load is transferred to the secondary muscle groups and, as we have already mentioned, there is a risk of injury.
- Do not try to help the back muscles in other groups.Learn to feel your muscles working.
- Exhale always do on effort.
Here are the basic rules that are needed to carry out such an exercise as a thrust rod.Photos you can watch below.Let us turn to the main mistake made by novice athletes.
Basic error
- When you start the exercise, do not move the head and feet, they need to be fixed.Note also that the slope of the housing must be at 30-35 degrees to the floor that will help maximize the use of the back muscles.
- Always pay attention to enough.Below we describe in more detail the nuances of this element of the exercise.However, if you want to pump as efficiently as possible back, then grasp the grip bar, which is slightly wider than shoulders, so to optimize the amplitude of the movement.Thrust rod narrow grip will allow to maximize the amplitude, but will connect to work extra muscle groups.
- Elbows should be lifted as high as possible, so that in its upper point they were above the level of the back.The higher you will raise them, the better the pump over the back.
- Do not pursue weight, because it is in material breach of technique execution.
- In order to upload more upper sections of the back muscles, you must pull the bar to the chest, as well as direct the elbows to the sides.
number of approaches
can not say exactly what is required for each athlete number of approaches.It is strictly individual.In fact, for the average visitor to the gym will be enough to perform 3-4 sets of 8-12 repetitions of each, if you're working on weight, and 5-6 sets of 4-6 repetitions at work on power.However, before carrying out such an exercise as the thrust rod to the belt in the slope, it is best to consult a professional trainer.
Variations
There are various options for grip.For example, you can perform a reverse or forward, wide or narrow.What will change when a particular method of execution?Firstly, the range of movement will vary.Secondly, the work will be included minor muscle groups.What does all this mean?Now explain in more detail.
First of all, what have the grip we use, the greater the amplitude, which is why we put a lot more energy to exercise.On the other hand, when this technique is stronger into operation biceps and delta, which, in principle, is unpleasant.If you use the most wide grip, then there is a significant reduction in the amplitude of the movement of the bar.Consequently, it decreases the degree of reduction of back muscles.For this reason, a fine selection of middleware will suffice, which would allow the measure to be loaded back muscles, leaving the average amplitude of the movement and to minimize the involvement of other muscle groups.
As for direct or reverse grip, everything boils down to the involvement of the biceps to work.Thrust rod reverse grip the most "friendly" to the biceps, it reduces the load on the lower back and latissimus dorsi.That is the best choice would be a direct or parallel grip, which allows the most heavily bleed back.That's all we wanted to talk about such basic exercises like pull rod to the belt in the slope.
