Back training in the gym: rod pull to the belt
A strong man is characterized by broad shoulders,strong arms and strong back. If the hands are most often paid enough attention in the training process, the back sometimes remains "out of the lot". But it is the dorsal muscles that regulate the posture and give the impression of the massiveness of the figure of the athlete. What exercises can be performed in the gym for back training?
This exercise is taken from the powerlifting complex. Power traction is one of the main disciplines of eventing, which allows to work out 70 percent of muscles. To obtain the effect of this exercise, a bar with a large weight is required. But in order to avoid injury to the back, you must clearly observe the technique of its implementation. And for this, you first need to work only with a small weight and solely under the control of the coach.
The essence of deadlift is simple - you need to pick it upThe neck, standing on the dais, and straighten out with it. It may seem that the effect of such training will not be. But with this simple movement, more muscles are involved than with any other exercise.
Speaking of technology, it is worth noting the main aspect,which must be remembered when performing a pulling rod - a straight back. For her support and safety of the lower vertebrae, most athletes use an athletic belt. And to keep a lot of weight in the hands throughout the set, you can use gym straps.
Rod pull to the belt in slope
This exercise can also be attributed to the categorybasic, thanks to which a significant part of the back muscles are studied. Thrust of the bar to the belt in the slope will help beginners and experienced athletes to increase the volume of muscle mass and improve posture.
It develops the following groups of muscles of the back: the broadest, the largest round, the biceps, the back of the deltoid, the rhomboid muscles and the "trapezium."
The rod of the rod is standing on the day of trainingback after traction. Some athletes use this exercise to shape the spinal muscles and work out smaller groups to give them relief.
The optimal option for this exercise will be to perform 3-4 sets of 10-13 repetitions. During one approach, the torso angle must be kept constant.
How to perform traction?
Consider how properly rod rod is drawnin the slope. The technique of execution is formed from an initial position similar to a deadlift. It is necessary to grab the bar grasp from above on the width of the shoulders and, straightening your back, tilt the body forward at an angle of about 30 degrees. The legs should be bent at the knees, and the shoulder blades - dilated in the sides. Hands in the starting position should be strictly perpendicular to the platform. On exhalation, start pulling. Elbows should be kept parallel to each other, without diluting them to the sides. When the bar is at the waist, bring the blades as close as possible, and then lower the bar to its original position.
What is important to remember?
Thrust rod to the belt allows you to change the focus of the load, depending on which group of muscles need to work. To achieve this, you can change the width of the grip and the inclination of the torso.
If you take the neck wider than the shoulders, then the amplitudemovement will be less, and most of the load at the same time will reach the latissimus muscles of the back. If, however, the rod is tied to the belt by a narrow grip, then the biceps begin to work more, while the amplitude of the movement increases.
It is also important to remember that there is another secret,which conceals the rod's pull in the slope - the grip can be direct and reverse. The plus of direct grip is the use of the upper part of the latissimus muscle of the back, and the minus is the participation in the exercise of the trapezius muscle exercise.
Reverse grip allows you to "hone" the lower part of the latissimus well, but some part of the load is taken by the biceps.
Tips for implementing traction
In order to draw the rod to the belt brought the expected effect, it is important to follow such recommendations of experienced athletes:
- Perform the exercise smoothly, without jerking.
- Use gymnastics straps for retentionneck throughout the entire set. Many argue that the lack of straps can strengthen the muscles of the forearms. This is partly true. But, achieving this, the athlete overlooks the main goal - the elaboration of the muscles of the back. It is better to use webbing with traction and train your forearms separately.
- Keep your back straight. Thanks to this "habit" you can keep all your vertebrae intact and avoid a long "departure" from the training process due to injury.
- It is necessary to perform traction to the waist, not to the chest. Otherwise, during this exercise, the main load will be assigned to the deltoid muscles, and the latitudinal and other large muscle groups will be left out.
Many athletes have different ways of pulling the barin the slope to the belt. Someone considers this exercise unnecessary in one complex with a deadlift, and someone finds in it a practical solution for the development of the muscles of the back. In addition, athletes are sometimes pushed aside by the complex technique of pulling to the belt and a large expenditure of energy when performing it. But, having mastered this exercise, you can achieve even better results in strength training.