Thrust dumbbell with one hand in the slope is not in vain considered to be an effective bodybuilding exercises for the development of the latissimus dorsi.It has been fundamental in the training programs of many famous bodybuilders.
Exercise allows you to give your muscles the necessary thickness of the flat at the bottom, so that the back of the athlete acquires a characteristic V-shaped silhouette.In addition to the widest in the work include a diamond and the teres major muscle, and the rear head of the triceps and biceps.
Features exercises
complexity of its implementation is considered to be high because of the technology, the development of which will have a long time to work, and I must say that to do so will not be easy.
In bodybuilding, there are various exercises for the back.Thrust dumbbell with one hand in the slope has several advantages:
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order of magnitude greater range of motion than the conventional thrust rod in the slope.
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mzhno choose a technique in which the biceps almost work is not included, so the burden falls largely lat.
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No one exercise is not able so to "break" this muscle group, like a dumbbell with one hand thrust in the slope.
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load on the spine is less than in the exercises with a barbell.
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There is an opportunity to fully concentrate on the elaboration of the target muscle.
If we talk about the shortcomings, pull the dumbbell to the belt with one hand in the slope is not so much in comparison with the classic barbell exercises.Firstly, time to study both sides of the back is required twice.Secondly, it is necessary to work with a much lower weight.
Technique
Getting exercise such as a dumbbell with one hand thrust in the slope, it is important to adhere strictly to the techniques to avoid back injuries, and for maximum effect.
Do it in different ways: standing with both feet on the floor and leaning on hand stand, or knee;putting the bent leg and one hand on the bench.In this bench can be both horizontal and inclined.During the exercise can be spin parallel to the floor or tilted at a sufficiently large angle.
In the first case, a significant part of the burden will fall on the biceps, that is, being in such a position, the athlete will raise a maximum elbow mainly due to hand strength.
If the cabinet held at an angle to the bench, the amplitude of motion of the elbow is greatly increased, and that he would pull the dumbbell.As is known, the drainage of the elbow is the main function of the lat, therefore, in this position they can receive the maximum load, and biceps will work at half strength.
Thrust dumbbell in one hand with the inclination support naskamyu as follows:
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Take a dumbbell with your right hand so that the palm faces to the thigh.Stand sideways to the left bench.
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leaned forward and lean on his left knee and left hand on the bench, knees slightly bent right leg, right shoulder slightly lower, right hand with a dumbbell should hang freely, keep your back straight, look ahead.
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deep breathe and thus pull the dumbbell up, straining lats and rear delts.Try to pick up a shell as possible.
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The highest point - a dumbbell at the waist - to linger, most straining lats.
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Exhaling, slowly and without jerks his hand back to its original position.
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Make the desired number of repetitions and change hands.
few secrets
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raising his hand with a dumbbell, you can not take an elbow to the side.It must be pointed upwards, and at the highest point it is recommended to have even a little of it back, which will reduce the working muscles to the maximum.
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For the greatest amplitude and best results should not only make the movement arm and shoulder blade.Omitting the shoulder down, you should try to stretch the muscles of the back, raising his arm up, as much as possible to reduce them, trying to bring the shoulder blades together.
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For best stretch back muscles may be at the bottom of the movement deploy a hand back to the dumbbell is perpendicular to the bench.
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When using heavy shells is desirable to use a special strap that will give the opportunity not to concentrate on constantly be enough to relieve the burden of the forearm.
Procedure
Thrust dumbbell with one hand in the slope is done at the beginning of training muscles.
Women are encouraged to do 10-15 times with each hand in three approaches.Weight shell - from 5 to 10 kg.For men, the number of repetitions and approaches similar, dumbbell weight - 10 to 15 kg.
Newcomers must first master the technique with light weight and increase it gradually.The shell must be chosen so as to be able to do 6-8 reps without violating art.
