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

Among the many exercises that developthe broadest back muscles, it is quite difficult to find the most effective. Some bodybuilders give preference to pull-ups, others to block weights, barbells, or dumbbells.

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

This exercise allows you to isolate the latissimus muscles of the back, and also removes part of the load from the waist.

Traction T-neck is widely used to prepare swimmers, gymnasts, wrestlers, but most often this exercise is done by bodybuilders.

The goal of thrust is to develop the broadest muscles, as well as strengthen the middle of the back.

Due to the stable position of the body, an isolated load is created that not only allows you to work perfectly on the upper back, but also protects the athlete from lumbar injuries.

So, we learned what a T-neck is, soit'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-thrust. First: you lie down on the bench with your stomach, take hold of the neck and begin execution. Second, you become, with your legs slightly bent, straighten your back and bend forward. It is on the angle of inclination that the load on the widest muscles of the back will depend. To achieve the maximum effect, you need to bend about 30-45 degrees relative to the initial position of the body.

Now you should pay attention to the width of the grip. As in all other exercises on the back, the grip already has, the stronger the back muscles work, which are closer to the spine.

Consequently, with an increase in the width of the grip, parts of the broadest, most distant from the spine, will be pumped.

You can also perform this exercise, using the reverse grip, but at the same time, besides the back, the biceps will begin to work.

With too much load, you can carry out traction with different grabs, this technique will not allow the neck to slip out of hand.

Doing this exercise correctly is prettydifficult, so you should use the tips of a coach or a partner. Initial position - arms straightened, neck below. Exercise should be performed in two stages. First, we reduce the shoulder blades, that is, we try to reach them to the spine, and then pull the neck to the upper abdomen, while exhaling. Slowly return to the starting position, inhale, perform the second repetition. Always keep your elbows parallel to your body and lift them as high as possible to the level of your back.

Do not try to pull the T-shapedneck in 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 sets of 8 -15 times.

Traction T-neck is a great exercise that is notit only develops the broadest back muscles, but also gives them excellent relief and shape. If you want to achieve quite tangible results in a short time, then be sure to include the exercise in the training cycle.

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