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What muscle groups can be pumped by horizontal thrust. Step-by-step exercise order. Useful tips.
If you need effective pumping of the back muscles, then the pull of the horizontal block to the belt must be part of the training program. This basic exercise helps to work out many groups.
What are the options?
When performing sitting traction, the lower proportion of the broadest spinal muscles receives the greatest load. But not everything is clear here. If you change the execution technique, then the load can be shifted to a number of other sections:
- with a craving for the stomach (lower part), the lower lobe of the spinal muscles is more developed;
- when sitting to the chest, part of the load takes the upper lobe of the latissimus muscles.
The option with a craving for the stomach is considered the most natural and less traumatic. Therefore, it is used in practice most often.
To avoid problems with the back and to get the maximum effect, sitting traction should be performed correctly. Technique of execution:
- adjust the seat so that the cable is parallel to the floor during movement. After take the starting position;
- place your feet on the supporting part of the simulator (located in the front). The presence of such a stand is the ability to minimize the risks of slipping the buttocks from the seat;
- the handles on the simulator can be of various types – separate or fixed. When doing work, make sure that the palms “look” at each other;
- After taking the initial position and putting your feet on the support, grasp the handle. Hands should be straightened as much as possible, and the elbow part is bent. A slight deflection in the lumbar region is allowed, but the back is as even as possible. Pay particular attention to the shoulders – they should be straightened. To give most of the muscle strain, feed your chest slightly forward;
- the peculiarity of sitting toward the stomach is that it begins with a negative phase. Therefore, bring the handle to the torso and then exhale. Many athletes go the other way – when pulling the handle to the stomach, they, on the contrary, draw in air. It is believed that in this embodiment, you can guarantee the best contraction of the latissimus dorsi. To determine the best option for yourself, try both methods. The ideal result, if the exercise allows you to achieve a burning sensation in muscle fibers;
- The completion of the first phase occurs at the moment when the back muscles (the broadest group) contract most of all. This is guaranteed if the elbows are located vertically with respect to the torso. At the same time, at the peak point, they should move slightly backward;
- as soon as the handle touches the lower abdomen, and all the manipulations described above are completed, hold this position for a while. This gives the muscles the opportunity to work at full power;
- exhale and inhale the air (the order depends on the breathing option that was selected above). After return the handle to its original position;
- do the right number of sets until you feel muscle failure.
When doing the exercise, consider a few tips:
- for better study of the back muscles, keep the latter in an upright position. In this case, the deviation should not be more than 5-10 degrees. The greater the deviation, the higher the risks of damaging the lumbar;
- to increase the amplitude of movement and exclude deltoid muscles from work, use a handle with parallel holders;
- Before starting the exercise, always make sure that the simulator is in good condition;
- Follow each approach with the right technique, giving yourself as much as possible to training;
- Never push your elbows apart. The denser they are pressed to the body, the greater the burden of the latissimus dorsi and lower chest. Otherwise (when the elbows are apart), the middle lobe of the trapezoid, the upper lobe of the broadest, and also the rhomboid muscle are connected to work;
- when performing the exercise, the use of a straight handle is allowed. If you take it and spread your elbows on the sides, then the back of the deltoid muscles, the rhomboid muscle, and also the middle lobe of the trapezius muscle will work. In the case when the handle has a curved shape at the edges, and the arms are directed down along the body, the deltoid muscles are almost not connected to work. Both in the first and in the second case, the trapezoid and rhomboid muscle takes the maximum load. As a result, depending on the installed handle and the position of the elbows, various muscle groups can be loaded.
The horizontal thrust of the block is a high-quality and time-tested exercise that works out and “finishes” the back muscles. The main thing here is to strictly observe the technique and try to work to the maximum.