A beautiful attractive exercise that fascinates many inexperienced athletes who have recently come to the Hall, able to turn a person into a real Apollo. The question arises-Who, when and how can one perform traction for the head of the Upper Block? In our article there will be answers to all questions of interest and even more. Let’s go!
Nowadays, the thrust of the head goes through a special “Opal” period, filled with reviews and negative opinions (for example, that this exercise is exactly contraindicated for women). More! All this is very subjective. The human body, despite the fact that it is similar in anatomical structure, everyone is very different. Often, the same exercise can produce diametrically opposite results.
No personal trainer is able to hear the body of the hall as he himself will. This also applies to the exercise to which the article is devoted. No matter what guy you are or the girl, the exercise may suit you, as you are not. Or can be effective in the case of a simple modification for yourself. Therefore, we will consider one of the variations of this miracle exercise for the muscles of your torso.
Shoot the head of the Upper Block. Some general provisions
Beautiful muscles of the back are able to completely transform the figure. A man adds masculinity, and a girl has a noble posture and beauty. Pull the head of the upper block for this is perfect. Of course, if you remember the golden middle and do not overdo it.
Excursion on the traction of the head of the Upper Block
The exercise itself belongs to the category of classical basic, in extreme cases, conditional basic, with a Note that it is aimed at pulling and working out all the muscles of the back, namely:
back muscles;
biceps, large and small pectoral, trapezius; large round and rhomboid muscle;
triceps.
Despite the negative compared to exercise, it has many advantages:
creating an athletic torso;
create back relief;
narrowing of the waist when increasing the shoulders;
create a noble and even posture;
increase the strength of the spinal muscles.
How to properly perform the traction exercise for the head of the Upper Block?
So we reached the main point of our article, which you were waiting for exactly. So, how to properly perform the exercise:
First step:
On the simulator we install a straight handle.
We align the lifting height of the rollers, after placing the legs under them.
Sitting on the simulator, move the body slightly forward.
With our hands we catch the handle for the places of depressions. Grab from the top. The arms are wider than the width of the shoulders.
The press is tense throughout the exercise.
Starting position accepted.
Second stage:
During exhalation, we begin to pull the handle by the head.
Fixed for a few seconds at the lowest point of the exercise (at the level of the neck). It is important at this stage to tighten the shoulder blades as tightly as possible.
During inspiration, we gently return to the starting position.
We have already talked about the classics, but it would not hurt to know that on the simulator you can perform no less effective variations that help to pump the muscles of the torso even better. So, some of the varieties of chest cravings:
Wide plug Application.
With the use of a narrow inverted handle.
Triangular handle in the exercise.
All of them are aimed at giving your body even more relief and attractiveness. Do combinations of these exercises and after two months you will not recognize your body.
A little about the nuances
In order to fully work the body and get the most out of classes on the simulator, it is worth getting acquainted with the list of certain features and nuances:
The movement should be carried out in the same plane, that is, the elbows go back and down.
The handle should not go below the middle of the neck. Otherwise, you can get unwanted injuries and asymmetry of the figure.
In the lower peak it is necessary to linger for a few seconds, maximally reducing the shoulder blades to each other.
The handle is lowered, the body and head should automatically tilt slightly forward.
In the upper Vertex, you can not completely straighten your arms in the elbows. This will preserve tension in the muscles of the back and at the same time reduce the risk of injury.
The downward handle should go sharply and jerky, while the upward movement is smooth and sharp.
During the performance of the exercise, you need to get used to the simulator, eliminating unnecessary movements and movements.
You can not use weights more than those with which you are able to calmly engage. Lacerations of Nikita’s ligaments.
We have already written about the breath. Movement down on exhalation, movement up on inspiration.
The optimal number of repetitions and approaches per training is equal to 10-15 times in 3 approaches.
Is the simulator traumatic?
There are no things in our world that could not hurt us. Of course, the simulator is no exception. More! If you keep in mind a few rules, you can almost completely eliminate the likelihood of injury:
The sleeve at the low point is not below the middle of the neck.
The handle of the handle, even if it is wider than the shoulders, is very light.
To increase the difficulty of exercise, experienced athletes can do a repetition of traction for the head and a traction for the chest alternately.
So, today we talked about the thrust behind the head of the Upper Block. As you can see, things are not as scary as we are often told. Each person is individual. Do not rush to reject the exercise and try it as an experiment to put into practice. It is possible that it is he who will become the “magic wand” in achieving the set goals.
Fitness and health 