Thrust dumbbell to a belt used in bodybuilding "dobivku" lat at the end of the workout.It is used as an adjunct to such exercises as deadlifts, pull rod in the slope and pulling.The purpose of this movement is to ensure an even load on both sides of the back.Often, it is also performed to eliminate the asymmetry.Thrust dumbbell to a belt is used primarily as an exercise for the back, but apart from that also involves the lower part of the trapezoids.
Technique
Thrust dumbbells in the slope requires a very high-quality equipment possession, because if you act properly, the effectiveness of the exercise will decrease significantly.
- Take a dumbbell in one hand and sideways to become the bench.The grip should be neutral, and the palm is directed towards the side of the hip.
- There are 2 options on how to take the initial position of either your legs wide and lengthwise, leaning with his free hand on the edge of the bench or put one foot to the knee on the bench and holding on to the shop hand.If the exercise is carried out with his right hand, then you need to put your left foot, and vice versa.
- hand, which is the dumbbell to be lowered and fully extended.Leverage must also be below the shoulder of his free hand.
- Inhale, pull the barbell strictly vertical.This movement is necessary to strain the back muscles.It is also necessary to hold out the dumbbell as high as possible.It is desirable that it touches the chest or shoulder.Try to hold the dumbbell at the top for a few seconds.This is necessary for better voltage target muscles.
- Exhaling, lower the dumbbell to the starting position, but in any case not dramatically.Lowering should occur on average controlled rate.Make the required number of repetitions and change hands.
errors when performing exercises
can hardly pick up a shell shoulder level.Also pull the dumbbell with one hand should be performed in a stable position of the body, so take a correct position immediately.Another mistake is improper breathing while exercising.
Remember that the priority in this exercise is dumbbell thrust to the belt is the correct technique.If you can not abide by it, be sure to take less weight.Believe me, the right of movement and low weight will do more good than wrong with the great.People in gyms often try not to look like weaklings and immediately take the dumbbell more.Throw away your principles and do not hesitate to work with a small weight.
During the exercise should only move the elbow and shoulder joints.The back should be straight and slightly arched in the lumbar spine.Not rounded spine, because it can lead to injury.
Do not strain your arm muscles while lifting weights, because it takes some of the load to the target muscles and reduces the efficiency of the whole exercise.Most beginners make the mistake of all - the biceps strain when lifting, resulting in lost nearly all sense of exercise.Fix it will help experienced coach.It is also recommended at the beginning of training to use very little weight to work out the technique to perfection, and only then move on to serious pursuits.
Initially, only use a neutral grip.Over time, as you can easily learn how to cope with exercise, you can sometimes change the grip on the top.This arm will look in the opposite direction and the load will be more substantial.
This useful this exercise
Thrust dumbbells to your chin or the belt fits both novices and professionals.It can include almost any training facilities, and to do for many years.Thrust dumbbell to the belt - not the most effective and traumatic exercise that allows you to correct slight differences in the development of the left and right half of the back muscles.
What approaches do
Experts in the field of bodybuilding agree that exercises such as pull dumbbells in the slope, it is best to perform three sets of 8-12 repetitions each.If you can not do the same amount of reps on both hands - this is the first sign that your muscles are developed unevenly.Therefore, the number of repeats can be adjusted for each specific situation.
What use is this exercise?
First, pull the dumbbells in the slope is used in bodybuilding for the full development of the back muscles.However, its use can be traced in other sports.For example, the movement of the elbow and shoulder joints are characteristic for tennis, where players often served the ball.Also, such efforts are needed in swimming, wrestling, basketball, volleyball and other sports.Therefore, the implementation of the thrust to the belt can be partially affect your progress in many types of physical activity.
