Thrust block to the abdomen while sitting

This exercise helps to give shape to the broadest muscles of the back, make them convex, clear, detailed. In their biomechanics and quantity to be included in the work of muscles it is very similar to rowing in a rowboat.

The main involved muscles

Broadest muscle of back (especially lower parts) rhomboid muscles (large and small), trapezius muscles (especially the middle part).

Technique

1. Lying sitting, turn your face to the bottom block and tighten to the body of the two-handed handle or a two D-shaped handle. Slightly bend your knees and emphasize the feet in the platform or in the special leg rests.
2. Lean forward, grasp the handle the normal grip and go back to the moment when the body is not upright. Slightly arch your lower back and stretch your chest. Hands maximally outstretched, torso tight, and pancakes, raised above the stops.
3. Take a deep breath, stopping the breath, pull the handle block to the stomach. Elbows are along the sides and move clearly back.
4. Try to zoom out of the Delta and elbows on the maximum per spin. When that happened, even more strain of the latissimus dorsi and be patient in this position for 1-2 seconds. Very long exhale and return to I. p.
5. Hold the spine flat and keep a small bend in the lower back. Try that for horizontal thrust block body remained virtually motionless. Waste of trunk from the vertical position should be excluded. Pull the housing effort of the broadest muscles of the back, not through the waist (it turns out when you pull back, trying to help yourself whole body).

Tips

1. Horizontal thrust block in the simulator focuses preferably on the lower area of the widest back muscles. But as you approach the time when the rod is located at the top (when the elbow passed the level of the back, and Delta is located at the rear) load vector moves at the upper band of the widest back muscles, rhomboid muscles of the back and middle part of the trapezium. The harder you pull back your elbows, the more powerful decrease back muscles.
2. To achieve maximum reduction of the broadestback muscles, try not to reject the torso from vertical more than 10 degrees.
3. Hold the natural curve of the ridge (back is slightly arched in the lower back, shoulders and chest expanded). Simplifying horizontal thrust block simulator by rocking of the hull (when you lower the weight, lean forward so much that the back should be slightly rounded, and then, when the pull weight, powerful leaning backwards and bending at the waist), you are very dangerous to compress the vertebral disks.
4. Do not pull the weight force of the biceps! Their goal here is just hold the elbow joint.
5. Fasten the legs to the end of the approach. Do not bend or straighten the legs during the exercise.
6. Stop breathing during horizontal thrust block simulator. As a result, you will be easier to keep the waist stationary.
7. To increase the burden on the broadest muscle of the mid and upper back (the top is the widest, the middle of the trapezoid, rhomboid and rear of the Delta), take a straight neck. Grasp the rod with the upper grip slightly wider than shoulders.
8. To "cut" the rear of the Delta and to focus all the load on the latissimus dorsi, do the horizontal thrust block simulator with smooth neck with D-shaped handles on the edges, the distance between which should be slightly narrower shoulders.

Application

Intended for: Everyone from beginners to professional athletes.

When: Make the horizontal thrust block simulator at the end of back training final exercise. Before horizontal thrust block simulator practice pull-UPS on the bar thrust rod in the slope and vertical thrust block simulator.

How much: 4 sets of 10 – 15 reps.

Sports coaching: the Horizontal thrust of a narrow grip directs the burden on the part of the back muscles, which are located at the bottom, direct their growth in thickness of the muscle. This is the best means for mass, volume, and impart a beautiful, convex forms of the lower back.

Whenever your body is upright, and you either pull to the belly, you basically do the horizontal thrust block simulator. Very quickened this movement is done in such sports as wrestling and rowing.

Error

Andintensive flexion-extension in the lower back, which leads to the removal of load from the target muscle. In addition, many, without noticing it, pull the handle with biceps, which is totally wrong. Their function in this exercise is to stabilize the elbows, nothing more.
As an option, try to execute the thrust block using a straight handle. Holding the upper grip, you will increase the burden on the middle andthe upper plots are the widest muscles connect to the work the rear deltoids beams. Do the exercise at the end of the complex, after pull rod or a dumbbell to a belt, or traction of the T-shaped rod.