Thrust of the vertical block: varieties and technique of performing the exercise

The thrust of the vertical block is quite simple.according to the technology of the exercise, which allows you to properly pump the broadest muscles of the back. For work special shells are used. In addition, there are several ways to perform this exercise.

What muscles work during traction and why should it be done?

There are situations when a personFor some reason can not pump up your back through pulling. This applies to newcomers, as well as athletes with experience who want to diversify the training program. The thrust of the vertical block provides a huge group of muscles, such as the pectoral, latissimus, upper back, forearms, biceps.

The virtue of this exercise is thatYou have the ability to adjust the load, starting with the minimum. When pulling up, this cannot be done, since you are working with the mass of your own body, which may be too large. That is very useful this exercise is not only for athletes, but also for obese people who want to model a beautiful figure. In addition, in this case, the probability of injury or stretching is reduced.

Features of the vertical thrust wide grip

In order to do this exercise correctly, you must follow the technique:

one.You need to sit on the simulator and fix the legs so that they are not in the air during work. Now raise your hands up and grab the crossbar, spreading your arms wide enough. If you cannot reach it by yourself, ask an instructor to help you. The back should be straight, and the waist should be tight.

2Next, the vertical block wide grip is made as follows: we inhale and gently pull the crossbar to the chest. The shoulder blades come down with this, the back muscles tighten. After the crossbar reaches the shoulders, stop.

3. Now just as slowly return the crossbar to its place. Only now you can breathe out. After a pause of a few seconds, you can proceed to the next repetition.

While working, pay attention to the fact that the wider your grip will be, the more intensively your muscles will work.

Technique of performing thrust reverse grip

With this performance, you can simulate an athletic, beautiful torso. The thrust of the vertical block by reverse grip is as follows:

1. Sit in the simulator and secure the legs.In this case, the chest should be just under the bar. Reach for it and grab the bottom. Hands should be set shoulder-width apart; the back should be even and slightly tense.

2Next you need to take a breath and start pulling the crossbar to the chest. At the same time try to strain the spinal muscles. Elbows can not be separated. When the crossbar will be at the very chest, it is necessary to make a short pause and reduce the shoulder blades.

3. Now gradually return the bar to its original position and exhale. After a short pause, repeat the exercise from the beginning.

Important points

Тяга вертикального блока выполняется в несколько Approaches 8-10 tightening the crossbar. The back should remain flat throughout the exercise. During work, it is undesirable to strain the abdominal press. If this happens, then you need to reduce the weight of the load. At the beginning of the exercise it is necessary to reduce the shoulder blades, and then begin to pull the crossbar.

Во время работы следите за локтями:they must be kept in a strictly vertical position. The upper block should be made with breath holding, which helps to keep the torso in the correct position.