Among the many exercises that develop the latissimus dorsi, it is difficult to find the most effective.Some bodybuilders prefer pull-ups, while others - drafts blocks, bars or dumbbells.
But one of the most effective exercise is the thrust T-neck.
That this exercise allows you to isolate the latissimus dorsi, but also removes some of the load to the waist.
Link T-Neck is widely used for the preparation of swimmers, gymnasts, wrestlers, but most bodybuilders do this exercise.
purpose of traction - latissimus develop and strengthen the middle back.
The steady posture posing isolated load, which not only allows you to work out great upper back, but also protects the athlete from injuries of the lumbar.
So we learned what the thrust T-neck, so it's time to figure out how to do this exercise.It is important to remember that the main thing - the right technique.Immediately, I note that there are two types of simulators for T-thrust performance.First, you lie down on a bench belly, takes over the neck and begin implementation.Second, you become slightly bent legs, straighten your back and do forward bend.It is from the angle of the load will depend on the latissimus dorsi.To achieve maximum effect, it is necessary to bend about 30-45 degrees relative to the initial position of the body.
now should pay attention to the width of the grip.Like all other exercises on my back than have the grip, the more work the back muscles, which are closer to the spine.
Therefore, by increasing the width of the grip will be pumped part of the broadest, most distant from the spine.
You can also perform this exercise, using a reverse grip, but other than the back, start working your biceps.
When too much stress can be performed cravings raznohvatom, this technique will not allow the neck to slip out of hand.
properly perform this exercise is quite difficult, so you should use tips the coach or partner.Starting position - hands straightened the neck at the bottom.Exercise should be carried out in two stages.Please reduce the blades, that is trying to reach them the spine, and then drag the bar to the top of the stomach, thus making the exhale.Slowly return to the starting position, inhale, perform the second iteration.Always keep your elbows parallel to the body and lift them as high as possible level of back.
In no case do not try to pull the T-shaped neck jerks, do not use your biceps, keep your back straight and do not take too much weight.Exercise should be performed very carefully and skillfully.Do three to five sets of 8 -15 times.
Link T-neck - an excellent exercise, which not only develops the latissimus dorsi, but also gives them great relief and shape.If you want to achieve tangible results in a fairly short period of time, be sure to include consideration of an exercise in cycle training.
to diversify exercises for fitness, girls can also perform T-thrust neck.
