Thrust to the belt of the lower unit is the baseexercise. It activates quite a lot of muscle groups. With this target are the broadest back muscles. And minor groups are represented by: pectoral muscles, biceps, shoulder, lower back muscles, quadriceps and extensors of the thigh, and also the forearm.
This exercise is considered to be the best.suitable for those who want to make their backs wider. The most effective variant of the exercise is considered to be a modification with the use of a forked handle, which allows you to keep the brushes parallel to each other. From an anatomical point of view, the exercise refers to horizontal weights. It is performed in a sitting position and, by the nature of its movement, resembles rowing.
And now let's take a closer look at the exercise called craving to the belt of the lower unit.
Preparation
This exercise requires the fulfillment of certain conditions:
- The height of the bench or seat should be such that the cable is parallel to the floor when performing traction.
- In no case should the body slide forward, which means that the feet should have a comfortable support.
- Handles can be either fixed on a common basis or separated from each other.
- One way or another, it is desirable that when performing the thrusts palms are looking at each other.
The lower unit to the belt sitting: technology performance
So, first you need to sit on a bench and take inhand grip. Then it is worthwhile to pull them towards you until the back reaches a vertical position, while preserving its natural bend in the area of the shoulder blades. In this case, the hands should be smooth. This is the starting position.
Now you need to inhale, hold your breath and start craving:
- The first phase of the movement (it’s also intermediate) ends at the moment when the elbows are in the same line with the body, and the bend angle of the elbow joint is close to straight.
- Further the handle extends a little closer to the belt so that the elbows extend back beyond the torso. This is where the second phase begins.
- From this position you need as much as possiblemove your shoulders back and try to move the shoulder blades. The stronger contraction of the broadest back muscles you achieve at this stage, the more effective the exercise will be.
- Then you need to quickly exhale and return the handle to its original position, keeping your back straight and motionless.
When working with a large weight you can use the wrist belts.
Errors and nuances
Performing an exercise such as craving for a beltlower block, you need to make sure that your elbows are pressed to the body. If they are set apart, no good will come of it. It is thanks to the elbows pressed to the body and the shoulder blades pulled back as far as possible that this exercise allows you to load the latissimus dorsi, or rather, their lower part well.
If you put your elbows apart, the load will shifton the upper back, middle beams of trapezius muscles and rhomboid muscles. Thus, the exercise simply will not fulfill its main task.
The torso, as already mentioned, should onthroughout the movement be vertical. However, slight deviations at the beginning and at the end of the movement are permissible. They should not exceed 10 degrees. The limited amplitude of the body is determined by the need for a safety net against injuries of the lower part of the spine.
Exercise can be done with a straight crossbar,that is, palms will look down and not at each other. If, holding the bar, to direct the elbows to the sides and upwards, then the middle part of the trapezius muscle, the posterior part of the deltoid muscle and the rhomboid muscle will be involved.
If the crossbar has a bend in the middle, andthe ends are turned back, then, having directed elbows down and to a body, it is possible to exclude almost completely from work of the delta. But if the elbows are directed upwards and sideways, then the deltas will take part in the movement very actively. Both options are well loaded trapezoid and rhomboid muscle.
It turns out that the thrust to the belt of the lower unit withdifferent positions of the elbows and the use of different crossbars allows to work deeply all the muscles of the back: the broadest, rhomboid, trapezoid, round and, finally, the rear bundle of deltoid shoulder muscles.
Conclusion
As you can see, the lower unit to the belthand, or rather hands, despite the apparent simplicity, has a number of important nuances. Only by realizing them and working on the correct technique, you can achieve good results. An alternative to this exercise is rod thrust to the belt in a standing position in the slope. In the sports literature one can often find the phrase “thrust of the lower unit / barbell to the belt” and, despite the fact that these exercises are similar from an anatomical point of view, they differ greatly from each other in terms of technology.
