Beginners athletes trying to increase the amount currently in the shoulders, lean on "military press", completely ignoring the basic exercise of all without exception weightlifters - broach.The reasons for this are several.Due to improper technique there is no result, the exercise is too complicated and inconvenient.And yet there is a perception that leads to broaching injury that could end his career the young athlete.Is it really have to figure out in this article.Focus - broaching the pole standing and performance technique, the activity of the muscles during exercise, expert advice and alternative exercises.
attractive name for an attractive muscles
In any case, "broaching the pole standing" sounds nicer than "pull rod to the chin."Exercise is quite well known not only among bodybuilders.It is a basic and weightlifters.But because of ignorance of the art performance even experienced athletes try broach get round.First tap the top of the arms from the torso to the side and up the delta load - or rather, the average head of the triceps muscle.Also involved in the trapezoid.When lifting the shoulder girdle and scapula is exposed not only to load trapezoid muscle and the levator scapula and.In addition, the exercise involved and minor muscles that take over a small portion of the load.Deep muscle upper back is active in the beginning of the exercise.The rest of the way to raising the bar to the chin to help make your biceps, front head delta, upper chest and serratus anterior.
Athletics technology without dead
About art There is a lot of opinions among professional athletes in terms of its implementation.However, all agree that the basic weightlifting is effective, so it is necessary to begin with.And later, to hone technique, you can search for their own variation of the exercise.Feeding narrow grip barbell standing has a number of specific requirements.Violation of at least one of them can lead to serious injury of the shoulder joint.
- Taking grip bar above (the distance between the thumb approximately 20 cm), it is necessary to stand up straight.His shoulders straightened, his chest pushed forward a bit, the back is slightly caved in the back, neck rod concerns thighs.
- Taking a breath and hold it, you need to pull the elbows, throwing them into the hand, the neck to the chin.During the movement of the neck of the bar should be routed as close as possible to the body.
- Reaching the point necessary to exhale, to make a delay in this position for 1-2 seconds and gently lower the bar to the initial position.
- At the top of the elbows raised above shoulder height of about 30 degrees.Elbows should look as much as possible in hand, if they come to the fore, the load is shifted to the front beam of deltas.
Recommendation all beginners
Professionals recommend to hone the technique of execution (the right to stand back and smooth execution of traction elbow joint, the biceps and not using full-body convulsions) using curved neck.Thanks to its unevenness is possible to make a more comfortable grip that will not hamper the movement of the elbow up and break the locking fingers.In addition, exercise is recommended between two perpendicularly arranged mirrors to see themselves as the front and side.Such monitoring is recommended for honing the art of all the exercises in the gym.Ideal when performing exercises such as broaching the pole standing - a photo or a video.Looking at myself from the outside, it is easier to produce work on the bugs.To adjust their actions to cope with the technique of any newcomer.
Oddities, lying in wait for the novice athlete block
It always happens to those people who are looking for easy solutions, inventing his own technique exercises.It concerns first of all pulling in the block.Yes, broaches the pole standing is not always available in a crowded gym due to lack of free neck.Exercise can be replaced in block implementation of the simulator.However, most athletes have a feeling that the unit needed a completely different technique.Some assign the buttocks back, lying at an angle so that the load is parallel to the body, thus simulating the broach.Another parallel load along the body does not care.All this is a waste of time, effort and energy.If the unit does not have an elongated bottom output cable, which allows the athlete positioned so that the load was perpendicular to the floor, it is possible to forget performing broaching standing block.
Universal machine Smith
This is probably the only trainer in any gym, that allows the athlete to pump any muscle on your body.Smith machine we have to use all athletes, without exception, who, working with large weights without a partner and coach, first think about their own safety.Many athletes recommends that you broach the car Smith.The reason is quite interesting.Any athlete honing technique performance, noticed one oddity.The wider the grip the neck, the greater the load on the deltoid muscle and, consequently, better study.But because of the wide grip on the shoulder joint is a break with a shovel that is broaching the pole standing wide grip is more effective, but also more dangerous.In such cases, the machine will only Smith.However, the exercise will have to carry with one hand.Holding the neck with one hand, simulating a wide grip, any athlete will pay attention not just to the absence of fracture in the shoulder joint, and on the need to increase the weight.Feeding the car Smith today is the most simple, safe and effective exercise for the development of average beam deltoid muscle.Of course if all the rules of art.
And speaking of trapezes
We figured out what broaching the pole standing which muscles work and how to properly use the equipment, but completely ignored the trapezius muscle.And this was done on purpose.The problem is that the broach can not be attributed to the exercises on the trapeze for one simple reason: it is the base for the other muscle groups.In no case can not "kill" the delta and then to the load on the trapeze.This will lead to injury.If there is a desire to develop a trapeze, please, you can do them at the end of training, after deltoids.Shrug with barbells and dumbbells will serve as a great addition, but broaching "beat" of the trapezoid is impossible.Trapezius muscle is also very good loads deadlift, which is not only a basic exercise in weightlifting and bodybuilding and.But then again - back to base, and Keystone is studied as a secondary muscle.
In conclusion
The complex broaching any athlete barbell standing must be the first priority in the day when the training is aimed at deltoids.The reasons for this are several.Firstly, the basic exercise not only heats up, but also very heavy focal muscle.Second, the basic exercise load disconnects secondary muscles that will not interfere with the further isolated.And at the end of basic training exercises will not be confused, because the previously-designed muscle just tired and not going to work.
