horizontal thrust block - this isolation exercise for stress concentration in that part of the broad muscles where it is needed.To shift the load athlete can use a variety of hand positions and vultures.The versatility of this rod allows you to include almost all of its training program, but it is necessary to consider the sequence of exercises.
horizontal thrust block is not performed for the overall development of power performance, it is used as a "dobivku."In fact, all pulling exercises are characterized by the ability to stretch the muscle fascia and muscles themselves, which in turn stimulates the hypertrophy of muscle fibers when to do these exercises in the style of Pumping.
Technique
Different versions of this exercise, let you develop and use all the muscles in the back.The most popular option is considered a narrow grip: elbows move along the body, palm facing inward.If the draft is sitting horizontal block is executed correctly, then this exercise is working the outer part of the back and middle of the top.So, sit down from the machine, attach the handle to the cable (if dual, one, if single - two).Keep your back straight, lean forward and undertake the handle - grip palms facing each other, arms straight.
Next leans back as long as the position of the back will not be vertical.We take a deep breath and a breath pull the handle.Elbows move along the trunk.At the end of the movement should be at the palm of the abdomen and elbows - behind the cabinet.We breathe out and go back to its original position, making sure the position of the back and the movement of weights.We straighten his arms and begins to move again.
Job joints and muscles
Ideally, the horizontal thrust unit is done under the influence of stress on the latissimus dorsi muscle, on the part of it that you need to work out.But in fact, part of the load falls on the biceps.To avoid this and to form back, you should definitely stick with the exercise equipment, and then you will be able to achieve the desired result.
As already noted, to achieve the displacement of the load on a particular lat may be using different vultures.The pattern is this: do the wider grip, the more segments are utilized external muscles of the back, than have, the more burden falls on the middle of it.With the reverse grip is provided by the stress concentration at the bottom of the latissimus, well, straight - in the upper part.
In view of this relationship, and you need to pick up the neck, but it is understood that the technique of the exercise will be different each time, as throughout the range of motion will change the biomechanics of joints and muscles work.
classical scheme exercises
horizontal thrust block to the belt in a classic embodiment involves selection medium grip.In this case the brushes are turned towards each other.Feet should be firmly pressed to the dedicated part of the simulator.Moreover, emphasis should be through the heel, not the toe.The back should bend over backwards to bring the blades can be little to connect the latissimus.Elbows and knees are bent and are in a position constantly.
Next you need to pull the neck to himself, but to work with no arms and shoulders, bringing together the blade.Hands are connected in the final position, but only to the blades have been reduced to the maximum.Now slowly return to its original position and stretch slightly forward, bringing the shoulders, but avoid twisting your back.
Alternative embodiments
horizontal thrust block to the abdomen is performed with both the wide and narrow grip.From the choice depends on the displacement of the load and the length of the range of motion.If you are craving a block with a narrow grip, then you need to be stretched as much as possible forward and further establish his elbows behind his back, clutching the hand to the groin.For traction with a wide grip characteristic short range of motion, but in this case the exercise is done in the upper part of the body.
is also worth noting the importance of proper breathing during exercise.Newcomers better to stick to the classical scheme of breathing: inhale on the negative phase and exhale on effort.But experienced athletes can change the inhale and exhale in order to ensure maximum stretching muscles by stretching of the diaphragm.
Tips and tricks
Link horizontal unit requires little weight, since this is an isolation exercise.However, you must make sure that the load is increased.You can enhance the progression and in other ways, for example by reducing the breaks between sets.But in any scenario technique in this exercise is a priority.It is worth noting that the horizontal thrust block should not be performed after the deadlift as the spine is in a very awkward position.If an athlete does not stick to the art, it may be seriously injured.Do not forget that when you practice this exercise.
