Thrust of the T-neck is an excellent exercise for the back!

Among the many exercises that develop the latissimus muscles of the back, it is difficult to find the most effective one. Some bodybuilders prefer pull-ups, others - pulls of blocks, bars or dumbbells.

But one of the most effective exercises is the thrust of the T-neck.

It is this exercise that makes it possible to isolate the latissimus muscles of the back, and also relieves part of the load from the waist.

Traction of the T-neck is widely used for training swimmers, gymnasts, wrestlers, but most often this exercise is done by bodybuilders.

The purpose of traction is to develop the widest muscles, and also to strengthen the middle of the back.

Thanks to the stable position of the body, an isolated load is created, which not only makes it possible to perfectly work the upper back, but also protects the athlete from injuries of the lumbar spine.

So, we learned what the T-neck's pull is, so it's time to figure out how to do this exercise. It is important to remember that the main thing is the right technique. Immediately, I note that there are two types of simulators for performing T-traction. First: you lie down on the bench with your stomach, grasp the neck and start performing. Second: you become, slightly bending your legs, straighten your back and perform a tilt forward. It is from the angle of inclination will depend on the load on the latissimus muscles of the back. To achieve maximum effect, you should bend about 30-45 degrees relative to the initial position of the body.

Now pay attention to the width of the grip. As in all the other exercises on the back, the more grip is, the stronger the back muscles, which are closer to the spine.

Consequently, as the width of the grip increases, parts of the widest, most distant from the spine will be pumped.

It is also possible to perform this exercise using a back grip, but with the exception of the back, the biceps will work.

If the load is too heavy, it is possible to carry out traction with a rifle, this technique will not allow the neck to slip out of the hand.

It is quite difficult to perform this exercise correctly, so you should use the hints of a coach or partner. Initial position - hands straightened, neck below. Exercise should be carried out in two stages. First we reduce the scapula, that is, we try to reach them to the spine, and then pull the neck to the upper part of the abdomen, while exhaling. Slowly go back to the starting position, inhale, perform the second repetition. Always keep your elbows in parallel with the body and lift them as high as possible back level.

Do not try to pull the T-neck with jerks, do not use biceps, do not bend your back and do not take too much weight. Exercise should be done very carefully and technically. Do three to five approaches 8 to 15 times.

Thrust of the T-neck is an excellent exercise that not only develops the widest muscles of the back, but also gives them an excellent relief and shape. If you want to achieve fairly tangible results in a short time, then be sure to include the exercise in the cycle of training.

In order to diversify exercises for fitness, girls can also perform T-rod pull.