Horizontal pull to the belt sitting. The block of block to the belt sitting: options and order of exercise

Video traction horizontal block for girls

Disaster exercise

To the number of the most effective exercises on the development of the volume of the widest muscles of the back, sports science refers the line of the lower block to the belt. This is an insulating motion, imitating the "rowing", uses most of the muscles of the shoulder belt

In addition to actually targeted the widest muscles, in the traction movement actively involved:

Assisting work is performed by a large breast muscle and a triceps outer head.

In contrast to the similar on the mechanics of the rod rod to the belt, the "block" option is less effortful for the spine.

Common mistakes

Nuances of execution

Regarding the breathing technique for the traction of the lower block to the stomach there are two alternative points of view:

Different types of simulator handle make it possible to differentiate the load on muscular groups.

Standardly in the exercise uses a handle with a parallel grip - it allows you to apply the maximum working weight and gives the movement optimal "physiologicality".

The horizontal handle makes it possible to vary grip and redistribute the load on the muscles synergists:

To increase the amplitude of the movement, you can apply a cable handle.

Variating the width of grip, we can redirect the load vector on different units of the muscular array:

How to improve exercise efficiency

In contrast to the classical manner of the valve of the lower block with static back, some athletes use a special technical reception - Movement with a small "kachus" of the body. It is possible not only to reduce the muscles, but also to stretch them, significantly enhancing the effectiveness of the force exercise.

Inclusion in the program

Since the main purpose of the horizontal block thrust is the "figure finish" of the widest muscles and giving the back of the harmonious V-shaped form, it is used in combination with heavy base movements and are recommended to include in the final part of the workout.

As the final training exercise, it is aimed at the additional fatigue of the working muscles, therefore it is performed in the "voluminous" mode by 3-4 approaches 12-15 repetitions. The greatest efficiency movement shows in combination with the rod rod to the belt and tightening.

Important moment: Since the exercise decently loads the softeners of the back, it is not recommended to perform it in a bundle with the bragging - it turns the spine and can cause his injury.

Building:

What muscle groups can be pouring a horizontal burden. Step-by-step exercise execution order. Useful tips.

If you need effective pumping muscles, then the horizontal block of the belt must be part of the training program. This basic exercise helps to work out many groups.

What are the options?

When performing thrust sitting the largest load receives the lower share of the widest spine muscles. But here not everything is definitely. If you change the execution technique, then the load can be shifted to a number of other sections:

with a pull to the stomach (bottom), the lower share of the spine muscles is more worked out;
when sitting to the breast, part of the load takes the upper fraction of the widest muscles.

An option with a load to the stomach is considered the most natural and less traumatic. Consequently, it is applied in practice most often.

Rules of implementation

In order to avoid problems with the back and to obtain the maximum effect of the craving, it is worth performing correctly. Execution technique:

adjust the seat so that the cable during the movement is parallel to the gender. After occupy the starting position;
install the feet on the support part of the simulator (located in the front). The presence of such a stand is the ability to minimize the risks of the climbing of the buttocks from the seat of the seat;
handles on the simulator can be different species - separate or fixed. When performing work, watch the palms "watched" each other;
after classing the initial position and laying the legs on the support, you will be thrown over the handle. Hands should be maximally straightened, and the elbow part is dispersed. A small deflection is allowed in the area of \u200b\u200bthe lower back, but the back is as smooth as possible. Special attention Clean your shoulders - they must be stripped. To give most of the load on the muscles, serve the chest a little forward;
the feature of the thrust sitting to the stomach is that it begins with a negative phase. Consequently, bring the handle to the torso and then do the exhale. Many athletes go to others - when tightening the handle to the stomach, they, on the contrary, are drawn air. It is believed that in this variant, you can guarantee the best reduction in the widest muscles. To determine for yourself the optimal option, try both ways. The ideal result, if the exercise allows you to achieve burning in muscle fibers;
the completion of the first phase occurs at the time when the back muscles (widest group) declines the strongest. This is guaranteed if the elbows are located vertically with respect to the torsicle. At the same time, in the peak point, they must move a little back;
as soon as the handle concerns the lower part of the abdomen, and all the manipulation described above are completed, hold this position for a while. This makes it possible to make muscles to work on full power;
exhale and breathe air (the order depends on the breathing option, which was selected above). After return the handle to the initial position;
make the desired number of approaches until the feeling of muscle failure appears.

When performing the exercise, consider several tips:

for the best study of the muscles of the back, hold the last vertical position. At the same time, the deviation should not be more than 5-10 degrees. The stronger the deviation, the higher the risks to damage the lumbar department;
to increase the amplitude of the movement and exclusion of deltoid muscles, use the handle with parallel holders;
before starting the exercise, always make sure that the simulator is in good condition;
perform each approach with proper technique, moving out the workout as much as possible;
in no case, do not push the elbows strongly. The more dense they are pressed to the body, the greater the load takes themselves short muscles Back and bottom breasts. Otherwise (when elbows are divorced from each other) the average share of the trapezium is connected, the top share of the widest, as well as the rhombid muscle;
when performing the exercise, the use of direct handle is allowed. If you take for it and breed elbows on the sides, then the back of the deltoid muscles will work, the diamond muscle, as well as the average fraction of the trapezoid muscle. In the case when the handle has a curved shape along the edges, and the hands are directed down along the body, deltaid muscles Almost not connect to work. And in the first, and in the second case, the maximum load takes on a trapeze and a diamond muscle. As a result, depending on the installed handle and position of the elbows, various muscle groups can be loaded.

Let's sum up

Horizontal traction The block is a high-quality and time-tested exercise, which perfectly worked out and "fines" the muscles of the back. The main thing here is to clearly comply with the technique and try to work at the maximum.

In addition to heavy basic exercises On the back, there are a number of formative exercises that allow you to aimediently develop certain muscle groups. For the development of the widest muscles or wings, the horizontal block is perfectly suitable (another name of this thrust is frontal).

Meaning of exercise and muscle work

Horizontal traction B. block simulator - One of the mandatory exercises a day when you train your back. Thanks to the variations of grip, you can pump the widest muscles from all sides. It is very convenient when, with the help of basic exercises, you have already grown up the mass and want to give the muscles the desired form.

During the exercise, work:

The widest muscles - they account for the main load.
Biceps - help pull weight, bending your hands in the elbows.
Muscles, spinal extensors. They are responsible for straightening the back.
Additionally included trapezoid musclesLarge round, diamond, as well as rear delta.

If you do the exercise wrong, biceps or loins will work, and the broadest straighten in the last place. Therefore, pay special attention to the technique.

Technics

The block of the block is sitting to the belt, the same known as the rowing traction is performed in a special block simulator. Usually the simulator has a lower and upper block. The top can be pulled behind the head or to the chest, and we will pull the belt to the belt.

Do not confuse, the rod rod to the belt and the thrust of the horizontal block are different things. First exercise basic mass climbing. The second is more forming, it is done sitting.

So let's start doing exercise:

Put the required weight (for men - 10 kg, for women - 5). Now we will make a warm-up with light weights.
We rest in the special stops, bend them in the knees, we find a comfortable position (the allegations can be from a small up to 90 degrees). I keep my back smoothly, natural deflection in the lower back.
Hands pull forward and clasp a pre-installed handle.
I pull the weight of yourself until the housing will take perpendicular position. From this point we begin to make repetitions.
Scatter your shoulders, pull the blades, pull the handle to the stomach. You must feel the load in the back, and not in biceps. We will come back to this later.
When the handle touches the belt, delay in this position for 1 second. In this position you have the most reduced blades.
Then let go of the weight back. In classical technique, the case remains fixed. If you do an exercise by deflecting the case forward after weight, then it should not be bending too much and round up. Even if the tiles simulators do not fall completely. During the entire execution of the exercise, the deflection is preserved in the lower back, and the blades remain pressed. The difference between the two technicians is described below.

When, when performing the exercise, you deflect the housing ahead while lowering the weight, and then again assign back during the next lifting - you make it reduce including the spin extensors. These are long muscles walking along the spine. The widest muscles (namely, the exercise is initially intended for their development) responsible for bringing hands to the body. That is, the broadest works when you pull the elbows back.

Therefore, if your goal is actually widest, fix the housing in the same position and work exclusively with your hands without deviating forward after weight. If you want to make the work of the whole back, the tilt forward will help you better stretch your muscles before repeating. But remember that in this case the risk will be attended to injure the lower back.

Make 10-12 repeats in 3-4 approaches with a working weight.

How to pick up working weight

To correctly choose the weight with which your back muscles will grow, you need to listen carefully at the exercise:

Take a light weight, make 4-5 repetitions with it. Add 5 kg, Make 1-2 times. Add pancakes to the simulator so that you do not feel the load. If the load is felt, but even easily, go to a step of 2.5 kg.
Now execute 12 repetitions. If you can not - take a break 3-4 minutes so that you can again evaluate weights. A small break will not allow your muscles to restore energy reserves, and you incorrectly interpret your sensations.
When you feel that the weight is normal - work. IN next training Add 2.5 kg, focusing in your feelings. And do not wait for quick results, the muscles grow slowly - take patience. Your resistance will be rewarded.

Basic mistakes

Horizontal thrust in a block simulator, with incorrect execution From useful I. effective exercise will turn into harmful and even dangerous. Violating equipment, you risks to spend your back muscles, get a lumbar osteochondrosis, pull the biceps.

The technique was developed taking into account physiology and anatomy in order to maximize the risks of the occurrence of injuries and pump the muscles.

Spin round. Horizontal thrust in the block simulator involves the static tension of the muscle sprinklers. With the straightened position, the back does not receive a critical traumaous load, and the loin suffers in a rounded state.
View down. It is necessary to watch forward so that the spine is in the right state.
I pull the weight with your hands. For biceps there special exercisesWhy do they download them here? Patty weight back. To do this, first pull due to the information of the blades. We minimize them as soon as possible. Then bring weight with your hands. Thus, starting from the back, you eliminate the prevalence of biceps in this exercise.
Excessive tilting forward. You do not need to work the lower back, moving like a pendulum. The horizontal block is made not by the lower back, but the broadest.
Jerk. Remember that you need to do the exercise slowly and thoughtfully. Feel every movement, listen which muscles work. After all, who, if not you, will do it? Besides you, no one can.
Stripping down from the stops during the exercise is not the best idea. Because it is natural chickening. And useless waste of energy. Weight is distributed between the muscles of the body, and the back does not work.

Exercise options

You can pull the weight to different places with a narrow and wide grip, using different handles.

Features of grip

Classical gym Invites us 3 options of the handles, allowing to pull the weight in three grips:

Link of the lower bloc narrow grove, Palms are deployed to each other. At the same time, the middle part of the widest muscles works.
Traction is a wide grop palms inside. Such a grip allows you to pump the upper part of the widest muscles.
Criff with curved ends intended for traction top bloc, Allows you to use the external part of the widest muscles due to what you hold on to be widespread.

Traction in different directions

The traction of the lower block to different parts of the case are forced to work different parts of the muscles of the back. This feature is convenient to use to create an individual circuit of your back:

The bottom block to the belt allows you to load the middle part of the widest. In general, this version of the movement is standard, it recommends that most coaches. So, the block of block to the belt can become one of the exercises in your bottom of the back. Another version of the exercise name is a traction of the lower block to the stomach.
Thrust to the groin will allow you to work on the bottom of the widest. This is the most difficult version of the exercise, as the bottom is always weaker than the top (judge themselves in volume).
Tracting chest sitting - a common option for beginners. Sometimes it may be a sign that you took big weight And you can not perform an exercise, leading it to the belt. If you are aimed to pull to the chest, then know, swinging more top part Shirmed.

Recall that the exercise is done sitting, not standing. Therefore, most muscles are isolated. However, the legs are a bit tense, so as not to give your pelvis to move after weight.

Traction for girls

The triangular back of the girls looks not very beautiful, agree, so when working with this exercise, girls should not be chased for weights. You have enough tighten the widest way, bring them into tone. Work on the quantity by making 12-15 repetitions in three approaches. Do not hurry, let the muscles work smoothly.

You should not vary by different griffs and pull them to different parts of the body. Make a classic - she shakes the widest almost evenly.

When can not be done?

When your loins hurts, you can do this exercise, putting a special orthopedic belt. It is necessary to protect the sacrum-lumbar spine from unnecessary load. Let the widest muscles swing, and the lower back will be safe.

If during the traction of the lower block you got sick in the elbow area - stop doing. When performing exercise to biceps connects shoulder musclewhich can be pulled out. It will heal for a long time, causing discomfort only with a significant load.

Bodybuilding and fitness - classes that do not fail without power exercises on simulators. In this sense, the traction of the lower block is sitting is a versatile exercise, with the same success used and there, and there.

The bottom block to the belt sitting is classic exercise To strengthen the back.

Maintenance

The main group includes targeting muscles included in the spinal array, called other antagonists due to the performance of opposite anatomical functions. In this case, the gem movements breast muscles The traction movements of the dorsal are opposed.

The main load falls on the widest muscles, as well as the rear delta.

Bodybuilding is largely built on antagonistic movements, allowing the ideal combination of these muscles due to the ideal combination, effectively use them at the same time.

To some extent, the number of main muscles for traction power movements In the sitting position, you can also include spinal extensors, middle and lower trapezoids, rhombid, round (large and small) muscles, brachialis and brachiaradialis, sterny head and a suitable muscle.

Additional

The long head of the triceps and biceps (dynamic stabilizers), as well as muscles - simple stabilizers are also involved.

leading thigh;
large berium;
passed tendons.

Full muscle layout can be seen in the diagram.

Exercise Options and Execution Technique

Exercise can be performed in several variations. Basic difference: Wide and narrow grip. We recommend trying both options to understand what muscles get more load.

Land block for belt wide grip

A feature of the use for sedentary traction wide handle with breeding hands to its edges is, first of all, what we manage to lead the blades. In addition, the bending on such a handle allows you to increase the amplitude of the movement for compression. The brushes go further than the chest, that is, further than the Rib. In any case, due to an increase in the amplitude of the shoulders, they are more leaving back - this is exactly the advantage that gives the lower block to the belt of a wide grip.

Tightening the widespread hilt is carried out not to the stomach, as in the classic movement, but to the chest, and the elbows are moving through the sides at the height of the handle itself.

Link of the lower block to the belt narrow grip

The closer the grip, the more convenient to do the exercise. Therefore, every tenth training on the simulator prefers to use when the bottom block is taking to the belt sitting precisely narrow grip.

To start sequential description classic technology traction lower block to stomach (It is to him pull up a handle for a narrow grip), characteristic feature which is static position Spins, without dynamics in the lower back.

In the starting point, the hands are straightened without inclination of the body forward, the knees are slightly bent, legs - in the rest.
A traction movement takes place to the stomach, in which the blades go back and boil. Patten with blades, not hands and keep your back smooth.
After that, again straighten the blades, but throwing the handle of the simulator. Let the shoulders stretch forward, stretch your back muscles.
After straightening hands, the start of the movement is repeated (in exhalation).

Hands B. classic version moving smoothly with a stop in extreme point (The inner parts of the palms relate to the Röbeber) with simultaneous pulling of the blades.

When you finish the exercise necessarily give weight with a straight back. You can either lean forward and pay weight, or weaken the stop in the knees, weight will pull you along the shop a little further, until the pancakes are in place. In any case, keep your back smoothly to not be injured.

In stock there are other modifications of traction with a narrow grip:

the back is still straight, but dynamics appear in the lower back (this option is also within the classic);
reverse (rear palms of the book) a narrow grip of a wide handle (other technical details unchanged) - For the hands, such a movement is more convenient, since biceps are connected to it;
a narrow grip of a wide handle from above - used to imitate the rod thrust in the slope. Since not everyone is resorted to the barbell in the simulator room, then such a kind of exercise is rare.

In a narrow enough, the muscles of the back of the back work more intensively, with a wide one.

The traction of the lower unit from the sedent position with one hand perfectly replaces the boning games with the weights and dumbbells.

Performed with each hand alternately. The free hand is placed on the thigh or on the side bone.

The principle of movement is the same with the burden of dumbbells in the slope: on the exhalation, the block pulls up to itself (with simultaneous turning of the brush to the position of the look-up palm), and in the meantime the blade is reduced on the back. Only one blade and works, targeting the load on the widest muscle. The inverse movement is done on the breath.

Despite the smaller body weight than the rod or dumbbells, the effectiveness of such a thrust is not lower.

How not to be injured

To avoid damage to the bottom of the spine, limit the amplitude of the deviations of the housing from the vertical (no more than 10 ° when tilting forward and deflectting back).

Verified fuses from injuries will be:

the height of the seating in which the block cable during its movement will remain parallel to the floor;
foot supports that do not allow the crawling of the case;
control of all inventory.

Common mistakes

Rocking the torso.
SUTUGE SPIN.
Breeding elbows to the parties.

In erroneous, such movements are because their consequence is to reduce the efficiency of the training.

Instead of a rigid handle, you can use the rope.
Do not too hurry to start the reverse movement - 1.5-2 second delay at the extreme point will strengthen the training effect.
Because the muscles of the hands play a supporting role, try to serve the main load on the widest muscles, pulling the elbows almost touching the body and squeezing the blades.
Increasing the mass of the block, use straps for handles.
Do not get carried away with one form of grip, the use of them all (albeit in different proportions) will give great harmony to your physical development.
In the absence of the necessary block simulator, the Lower Block craving can be performed in the crossover, but it is more suitable for those who already have a decent mass of the body.

Video with execution technique

In bodybuilding and fitness, the thrust of the horizontal block refers to the number of the most popular movements for the muscles of the back. Horizontal thrust is equally used both newcomers and professional-level athletes. The main reasons for such mass use of the exercise are highly efficient, relative simplicity and maximum security.

Pros and disadvantages of classes in the simulator

Horizontal thrust in a block simulator is a universal stretch exercise. It has a number of pronounced advantages, due to which the movement enters almost everything training programs.

The main advantages of horizontal traction in the simulator:

Effective pumping not only, but also.
A pronounced positive effect on posture.
Almost zero trauma, even when working with large weights.
The exercise allows not only to reduce the target muscles, but also to stretch the broadests when you lead the handle from yourself.
The ability to change the degree of load on different muscles by changing the width of the grip and the type of handle.
Does not create harmful load on the spine.
Involvement in the work of a large number of muscles (in addition to the main).

Cows of the Lower Block:

With incorrect execution and technical errors, the use of the horizontal block sitting on the target muscle is significantly reduced.
Increased lower back (minimized proper position feet).

Almost all flaws of the horizontal block to the belly are reduced to technical errors. Because if you have mastered proper execution Movements fully, it should not be any significant minuses.

Rowing thrust options

There are two varieties of exercise:

Classical traction horizontal block to the belt - performed with narrow V-shaped or L-shaped handle.

The horizontal block to the chest is an embodiment, which is aimed at working out the top of the back (mostly rear delta). For this fits calf or wide handle with bends.

Grope depends on the type of handle selected.

For a narrow V-shaped, this is a neutral position.
For a wide - straight grip.
When working with ropes is used neutral grip With a slightly changed position of the brushes.

Link of the lower block to the belt

What muscles work, when driving a horizontal block sitting to the stomach

Main target muscles When performing the traction of the lower unit with a narrow grip:

Shorty.
Trapezoidal.
Biceps.

Additional muscles (included partially or act to preserve the position of the housing):

The lower part of the widest.
Abdominal muscles.
Berium.

Technique exercise

The development of the traction of the lower block to the belt sitting is the primary task for any athlete. Only then should increase weight.

Execution technique:

Sit on the bench. Estate the feet in the platform and slightly bend the legs in the knees. Take the handle so that in the initial position feel tension. Spin and neck are completely straight.
Start tightening the weight to yourself at a moderate pace. Slide your hands to the bottom of the abdomen so that the elbows are closer to the case.
In the peak point, disappear back by 5-10 degrees to maximize the amplitude.
After a small pause at a slower pace, return to the starting position. After that, take the shoulders forward to further stretch the broadest.

When performing the thrust of the horizontal block, it is extremely important to perform the movement not at the expense of the biceps, but with the help of the back and shoulders. In the first part of the hand it is recommended to hold partially relaxed. This will make weight to the stomach due to the target muscles. After passing, approximately half the amplitude of the movement must be connected to the hands, to maximize the delivery to the stomach. It is also very important at this time to power the blades.

Horizontal thrust sitting in the simulator should not go at the very beginning of the workout. It is recommended to move to this exercise after the main movements to the widest (, etc.) are made.

Collerance of the equipment of the thrust of the horizontal block to the belt in video format

Traction of the lower block to the chest

What muscles work, with a wide handling of hands and chest

The thrust version of the horizontal block on the shoulders is performed to the chest with a wide grip. It provides elaboration and load shift on such muscles:

Rear deltoid.
Shorty.
All parts of the trapezium.
Sale.

Main accent shifts on the trapezoids and rear bunches of the Delta.

Horizontal Block Tract Technique for Shoulder Breast

The traction technique of the lower block to the breast is almost no different from the classic version, with the exception of the angle and the width of grip.

Features:

Take the position, bedding bent in the knees of legs in the platform. Take a long handle in bending areas (anatomically so more convenient, although in the absence of such handles you can use the usual direct version).
Start pulling handle to the bottom of the chest. The elbows should look at the sides so that the hands are parallel to the floor.
In the peak point, minimize the blades and take a pause for 0.5-1 seconds.

The first rulewhich should be remembered when performing the traction of the lower unit to chest - despite the similarity of movement, in this exercise it is impossible to take a big weight. If in the usual version you can take the highest possible weight, in which you can make a movement without distorting techniques, then with focus on the rear delta and trapezium, this approach is not only ineffective, but also is essential.

Much more efficiently in such a type to work with moderate weight, at a slow pace and multi-revolutionary mode (12-15 repetitions). Also well show themselves approaches with a weight of 40-50% of 1PM in failure.

Another difference of the thrust of the horizontal block to the chest is the hardification of the case. If the case is allowed when working on the widest way, the body is allowed to 10 degrees (in order to provide additional stretching), then in this embodiment should not be done. The case must be securely fixed, excluding any swinging and inertia.

Disbanding the traction of the lower block is a wide grip in video format

Conclusion

Horizontal traction sitting is an exercise that has almost no flaws. Under technology and all features, it can significantly accelerate progression in the development of the back, rear delta and even hands. Indispensable for those who want to improve posture, in this case the movement should be the main one. In other cases it is worth performing after complex and sophisticated exercises, such as pull-ups.