Thrust of the lower block: features of implementation, exercises and recommendations of professionals

The thrust of the lower block refers to the basic exercises. And not those that are mostly performed by men who dream of a big back - this exercise is suitable as a male half of the gym, and female. During its implementation, there is no large increase in muscle mass. It is more tonic, working on a tightening of the muscles. So, what is the thrust of the bottom block, the features of its implementation and the impact on the body - we'll find out in this article.

What muscles work?

The main goal of the exercise is to increase the strength and strength of the back, to give the V-shaped look to the torso with broad shoulders and the illusion of a narrow waist. At runtime, the following work:

1. All muscles are antagonists of the back.
2. Extensors of the spine.
3. Bottom and middle of the trapeze.
4. The widest muscle of the back.
5. Large and small round muscles.
6. Triceps and biceps.
7. Forearms.
8. Rhomboid muscles.
9. The rear deltas.
10. Stabilizers - a large gluteal and leading.

Benefits of exercise

With the right technique, the obvious advantages of the exercise are:

• Strengthening the muscular framework of the back.
• Creating a correct posture and a straight back.
• Development of a beautiful form of the back in the form of the letter V.
• Convenient and comprehensible technique.
• Safety when compared with exercises for free weights.
• Several options for performance for a qualitative study of all muscles.

Technique of execution

Any exercise begins with the correct starting point. We'll start with it.

Preparation: Install the weight on the simulator, secure the V-handle. Sit on the bench facing the simulator. Grasp the handle with your hands - the palms facing each other. Hands stretched, back straight. This is the starting point.

Step 1: With the back resting, the arms should be bent in exhalation, pulling the handle of the machine to the waist until it touches. Keep the hands as close as possible to the body, the movement takes place along the legs. We linger in this position for 1-2 seconds.

Step 2: With inhalation, we return the hands to their original position.

Step 3: Perform the required number of repetitions.

Mistakes of athletes

Exercise only seems so easy, in fact, athletes often make mistakes when it is performed, which greatly reduces the effectiveness of training. The exercise "thrust of the lower block to the belt" often causes such errors:

1. Strained waist. It should not be direct - the pelvis is pulled back, and the chest is bent forward.
2. Straight or strongly bent legs. The correct setting of the feet is important - they are slightly bent, and the feet are snug against the stand. If the legs are straight, the lever will be far from the athlete, and it will be difficult for him to keep the waist arched. And, conversely, with strongly bent the lever is too close, and the exercise will be ineffective.
3. Focus on the biceps. Many athletes do the exercise, pulling the weight to themselves due to the strain of the hands. It is important to catch the moment when the thrust of the lower block occurs precisely with the tension of the muscles of the back, and fix on it.
4. Walking torso - forward and backward. Only experienced athletes who use cheating when working with large weights can deflect the torso. Exercise should be done with a straight back, but a relaxed loin - so the muscles stretch better, and their growth accelerates.

It is not recommended to perform the exercise after the deadlift, as the complex will create too much strain on the spine. This may cause injury.

Fineness of execution

Carrying out the exercise with all the subtleties recommended by experienced bodybuilders, you are guaranteed to achieve a good result. Divide the exercise into 2 segments - pull and return weight.

Thrust from the starting position. The thrust of the lower block should not be carried out at the expense of the muscles of the hand, but when working the latissimus muscles of the back - this effect is achieved by an isolated retraction of the elbows back and squeezing the blades. At the end point, you need to bring the shoulder blades together, strain all the back muscles and fix this position for 1-2 seconds. The legs can not be fully straightened - they should be slightly bent and spring when pulling the block. The elbows should be as close as possible to the hull during traction.

Weight recovery. The second part of the exercise is carried out smoothly. Do not throw the hilt sharply. Experienced athletes, who have already performed for execution with large weights, can slightly deflect the hull back. Help with holding a lot of weight can have straps - wrap them handle grips.

It is important to carry out cravings with insurance. For exercises on simulators is a rarity, but here you need a competent assistant - not to hedge on a large scale. He will follow from the side for the correctness of the technique.

Classical horizontal thrust

Experienced bodybuilders argue that the classic traction is the most effective. When you perform it, you must follow the following rules:

• Hvat shell - medium, palms facing each other.
• The legs rest on the stand with the entire foot, and not just with a toe or heel. The feet should be clearly fixed on the front platform.
• The elbows and knees are slightly bent, the back is straight, the waist crouches. To load was on the latissimus muscles, the scapula is brought together.
• In the first part of the projectile, the projectile is attracted to itself by the shoulders and the blades together. Hands work only at the end point, when it is necessary to completely reduce the scapula and pull the weight to the stomach.

In the second part of the exercise, the torso is slightly forward, the back remains straight, the shoulders protrude forward.

With regard to the breathing technique, the opinions of the experts are divided - some believe that the breath is needed on the effort, and the exhalation - on the return of weight. Others are sure of the opposite. We recommend you try both techniques and choose the one that suits you.

Variations of exercise

In addition to the classical form of exercise there are also its variations:

• Traction with one hand;
• Traction with a rope handle;
• Traction with a wide straight grip;
• Traction with a wide reverse grip.

The most common variety is the thrust of the bottom block with a wide grip. It is performed using a wide handle. With the thrust of the lower block with a wide grip, the load is accentuated on the upper part of the trapezoidal and rhomboid muscles, and also on the rear deltas. If, with a narrow grip, the load on the biceps is accentuated with an increased amplitude, then on a wide grip the biceps is loaded less intensively, but the amplitude of the exercise is reduced. Complex performance of the exercise with various methods of retaining the handle will qualitatively work out all the muscles of the back.

The athlete chooses which grip he will suit. The main thing is to feel, on what points the muscles of the back tighten most, and stick to them. For training it is important to choose a program, lessons on which are guaranteed to give results. For example, for the development of the back muscles, the list includes the thrust of the upper and lower sitting blocks. The technique of these two exercises is not particularly different, but their complex implementation will help make the back powerful and beautiful.

How to add weight?

Each athlete himself picks up weight for his physical shape. But to make progress, the load must be constantly increased. To avoid injury to the spine, you need to do this smoothly. The optimal solution will be a block simulator with a pitch of 1.5-2 kg. In order for the load to be effective, the weight should be such that the athlete can make 6-8 repetitions for 4-5 approaches.

Remember that in any variation of the performance of the thrust of the lower block - the exercises are insulating, and it is not worth taking a great interest in it. The main thing here is to work hard on the equipment. To increase the load, you can, for example, reduce the rest time between approaches.