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Link to the breast of the upper block sitting

This is an additional exercise for developing back muscles, it is used usually in combination with another basic exercise for this muscle group, for example, a thrust rod to the belt in the slope, or to improve the results in pulling up. Exercise is very suited not strong enough for beginners to athletes who are not yet able to perform a technically correct pull-UPS as many times as necessary. In addition, the risk of injury here is kept to a minimum.

When performing this exercise wide grip the work includes: the broadest muscle of the back, especially their external sites, as well as trapezius muscle, rhomboid muscles, muscles of the shoulder girdle and biceps hands. You should pay attention to the width of the grip – the smaller, the more involved the middle part of the broadest muscle, and rhomboid muscles.

Embodiments

Using different grips during the exercise, you'll need a different slip load. For example, the exercise can be performed wide grip, grasp the handle with palms facing away from you and narrow grip palms toward you, and in this case, the accent will fall on the rhomboid muscles, the medial portions of the latissimus dorsi, which are closer to the spine, and biceps.

To practice the necessary block trainer with movable upper handle.

Technique

Adjust the desired weight of the simulator, the height of the knee pads. Then, standing, grasp the bar of the simulator, the upper grip of the hands, because when using the lower grip too begin to strain the biceps. Use indoor or outdoor grip – you decide, there is no fundamental difference. If necessary, use the special straps for brushes. Once you have firmly grasped the handle, slowly and smoothly pull it to his chest. Be careful to only work the back muscles, not hands!

At the moment you pulled the handle of the block to the chest, hold for a few seconds, and slowly release it back. Do this as many times as you can. Breathe in that moment, when the hands are straight, and exhale when the arms move down.

Important: don't roll over too hard in the lower back, otherwise you will include the work of muscles-extensors of the back, and reduce the load on the target muscle. By doing so, you are unlikely to get broad back. If you follow the correct technique, not blindly increase the working weight in the pursuit of results, the effect will not keep itself waiting long: you will become stronger and your back will get a nice "triangular" form.