Thrust rod to the belt in the slope

A great exercise for extending the back, giving her a nice V-shaped; it is available on the latissimus dorsi, rhomboids, trapezius, scapular muscles. Exercise is one of the main to weight the back, giving it thickness and volume.

The working muscles

The widest selections of back (lower and middle sections), rhomboid muscle
Auxiliary muscles: the trapezius, the muscles of the lower back, and biceps hands.

Technique

1. Before becoming a barbell stand with your feet shoulder width apart, knees slightly bend. Leaning forward, grasp the neck of the top rod grip. Palms should be at a distance slightly wider than shoulders. Straighten the body (the arms should remain straight), and lift the rod.
2. Starting position: back slightly arched lower back, torso at an angle, tilted forward. Knees slightly slightly bent and gaze directed forward. Now you need to stretch the muscles of the waist and remain in this position and strain of lumbar muscles until the end of the exercise. The bar keep, not putting her in a straightened front legs.
3. Inhale, hold your breath and gather strength pull rod to the belt. Your elbows move on a trajectory back-up, they are not set. To improve the efficiency of exercise, it is necessary to raise the elbows as high as possible.
4. Rod you have to pull it at the expense of muscle strength of back and shoulders.
5. It is very important to relax the muscles of the lower back until the end of the approach.
6. As soon as you pulled the bar to the waist, exhale and gradually lower the barbell down. Then proceed to the next repetition.

Tips

1. During the execution of the thrust rod in the slope you must keep the torso, head and legs are stationary. It is certainly important that the torso was below 30 degrees relative to the floor.
2. Taking its original position, you need to check how firmly you stand on the floor. To firmly fix the position of the back during exercise, you need to put your feet at shoulder width or slightly wider.
3. Also, the important elements is the grip. Check it out, because the distance between your hands should make the distance equal to shoulder width or more. This ensures that the exercise will take place in a wide amplitude, and to raise the elbows above the level of the back.
4. Pull the elbow as high as possible. At peak exercise, they have to be above the level of the back. In turn, the higher you raise your elbows, the more used the muscle tissue of the back.
5. At the beginning of execution of the thrust rod inthe slope of the load distributed on the bottom of the widest back muscles. But at the moment when the elbows reach above the back (and you shift your shoulders back), the load is redistributed to the upper part of the broadest muscle, rhomboid and trapezium.
6. Keep a natural posture throughout the exercise. The back should be slightly arched and chest protruding. In any case not to round the back, and of course, not to bend and straighten her lower back while lifting weights. It traumatic!
7. No need to take a lot of weight. It will put a cross on the correct performance technique of the exercise. Instead of having to pull the rod back muscles you will try to pull the rod with a rapid movement, raising the torso. It will also allow you to raise the elbows above the level of the back, which reduces the effectiveness of the exercise.
8. If you want to intensify the exercise, place a large burden and use the full force of the top part of the back (rhomboids, trapezius, rear Delta, upper part is wide), then when performing thrust rod in the slope you need, just send an elbow to the side.
9. Knees should be slightly bent, because in this position your body occupies a more stable position. If you are attempting to pull the bar on straight legs, you should know that to maintain the immobility of the torso you need to round the back breaking exercise.

Application

Intended for: All categories of athletes.

When: Thrust rod in the slope you must run at the beginning of the workout when you have full stamina. You can then perform other thrust, for example, vertical and horizontal.

How much: 2-4 sets of 8-10 repetitions.

Sports coaching: When performing thrust rod in the slope of the main load goes to the muscles of the middle back. This exercise is best for increasing the volume and elevation latissimus, rhomboid muscles of the back, and also the lower and middle trapezoids.

Regularly practicing the thrust in the slope, you will be able to improve their performance in such sports as basketball, rowing, wrestling and swimming.