Extraction on the platform swing the muscles of the back of the thigh, buttocks and quadriceps. The exercise forms and shares the thigh muscles.
Technique implementation
- Put a stable, wide platform or bench so that if the knees were on the same level with it. Stand up opposite it at a distance of 15 - 30 cm.
- The knees are a little bent and on the width of the thighs. Tighten your stomach and slightly drive into the lower back.
- Dumbbells hold on the sides. Experienced bodybuilders can take a rod instead of dumbbells and keep it on their shoulders, as well as keep it in squats. Remember: and in the first and in the second case the weight should be small.
- Inhale, the center of gravity move to the right foot, and the other (working foot) become on the platform.
- Strain the muscles in the hips of the working leg and, fully become a stop on the bench, bring off the right foot from the floor and put it in the left foot on the bench.
- Make exhale.
- Inhale and, leave the left foot on the platform, become the right foot back to the floor. it full part Exercises (repetition).
- First of all, do all the repetition of the set for the left leg, after - for the right, or change your legs during the set.
- This exercise is preferable to do with dumbbells than with a barbell, because the center of gravity is located below, and therefore it is easier for you to maintain stability. In the second case, it is much harder to endure the center of gravity from the left leg on the right foot, especially in time the lifting on the bench (the rod will "throw" the weight on the side). Therefore, the use of a rod is better only to experienced bodybuilders. To all the rest, it is better to master evaporating on the bench with dumbbells or at all without them.
- Throughout the exercise, you will need to keep your belly drawn (but do not strain your abdominal muscles during exercises), and the back of the straight, the muscles of the lower back should be as much as possible.
- During the execution of networks, you need to keep a look right, in front of you. Look at the platform is required only when you step on it.
It is also necessary to pause between lifting on the platform and descending from it. Pause helps keep balance, not to disturb the balance. Working is in the middle - slow pace. In no case do not exercise in a rapid pace, because this violation may lead to serious consequences. - When you are already well read the exercise and you will perform it without errors, you will need to increase the working weight. Prior to this, we advise you to carry out lifts with small, not heavy dumbbells.
Application
Designed: Athletes with the level of preparation above average and medium.
When: At the beginning of the training, it will be best to perform benchmarks (legs) and squats. Closer to the middle of the workout, make misjugging on the platform. After the completion of the exercise "Extracting to the Platform" exercise, make several approaches to leg extensions or any other exercises for the back of the back of the hip.
Quantity: 3 sets of 10-12 repetitions.
Sport instruction: Be sure that without this exercise, it will be quite difficult to grow a lot of legs, as this exercise is universal to increase the volume of the muscles of the legs and for a clear expression of quadriceps and the muscles of the buttocks.
Video - Extraction on the platform
Lifting dumbbells on biceps with a brush rotation (supination) is one of the most popular basic exercises for the development of musculatory hands. Traditionally, it is one of the favorites in men's training programs. Girls are loved by the girl, since when using small scales, it allows you to significantly improve the shape of the hands and bring the muscles into the tone.
Working muscles
Flexing hands with dumbbells with supination loads the muscles of the front of the shoulder, namely:
- Biceps (target muscles). Rises contribute to an increase in the strength and volume of double-headed muscles, help to work a biceps peak.
- Brachialis or shoulder muscles. These muscles are located under biceps, they help bending the hand in locks Susta. When training, Brachialis biceps is naturally "extruded" up. The combination of these two muscles and gives the hands of the desired volumes.
- Additionally, the shoulder muscles are used (there are forearms on the outside) and round pronators. Stabilizers are the front delta.
Lifting dumbbells on biceps is effective for athletes of all levels of preparation. With unchanged technique, working weight, as well as the number of repetition and approaches varies depending on your goals.
Supination is a turn of the brush outside. The exercise can be performed in the following variations (hereinafter they will be disassembled):
- lifting dumbbells on biceps standing;
- bending hands with dumbbells sitting on a horizontal bench;
- lifting dumbbells with one hand with a focus of the elbow in the thigh;
- rises in the sitting position on an inclined bench.
Exercise technique
The correct technique of raises on biceps is the easiest to show on the example of the exercise standing.
Most often, the exercise is performed in the standing position. - Put the foot on the width of the shoulders, lower your hands with dumbbells along the housing. The brushes are turned to the body, elbows are slightly bent. Fully in the elbow joint hands are not needed. First, when working with high weights it is attempting. And secondly, when you do not extend the elbows, the muscles are all the time in tension, and it means that the training brings a greater effect.
- Fix the position of the elbows by pressing them to the housing, strain the press.
- Slowly bend hands in the elbows. When the forearms are parallel to the floor, begin to deploy the brush outside, that is, up the wrists. This movement is called supination.
- Raise dumbbells to the level when the wrists will practically touch the shoulders. Press your hands to the shoulders do not need, as it partially removes the load from the muscles. That is, at the top point of the exercise between your wrists and shoulders, there should be several centimeters.
- Hold at the top point for 1-2 seconds and also slowly lower your hands.
When working with high weights or with muscle asymmetry right and left hand, you can do alternate with dumbbells.
Execution option sitting on a bench. Important moments:
- By making climbs on biceps with dumbbells, jerks and use of the inertia strength should be avoided. If the last repetitions are too hard, reduce weight or reduce the approach. Proper technique is crucial.
- Do not swing and do not break the elbows from the case.
Raising dumbbells, do not turn the brushes until the angle in the elbow will not be 90 degrees. This is fraught with injury. It is also not at the bottom point to deploy the wrists back.
Variations Exercise
Rises on the biceps, as already mentioned, can be done standing or sitting. Technique in the same case does not differ. Separately, it is worth considering the lifting of dumbbells on the biceps sitting with the focusing in the thigh and the rise lying on the inclined bench.
Sitting with focusing in the thigh
With this exercise, you can work with a lot of weight due to the fact that the elbow is securely fixed.
Elbow is fixed by focusing in the thigh, which allows you to take a few larger weight. - Sit on the bench, spread the feet and steadily silently legs into the floor.
- Take a dumbbell in hand, lean a little forward with a straight back and remove the elbow into the inner part of the thigh. In the original position, the elbow slightly bent. Put the second hand on the thigh or knee of another leg.
- Lift the dumbbell to the shoulder, delay in this position for 1-2 seconds and return to the starting position. Do not bend back and brush.
- Make the required number of repetitions and shift the dumbbell to another hand.
Lying on an inclined bench
The lifting of dumbbells on the biceps on the inclined bench is good because in the original position the target muscle is in a stretched state.
Execution on an inclined bench. - Raise the back of the bench at an angle of 45 degrees. Take dumbbells in your hands and sit on the bench. Hands with dumbbells should hang down on the sides of the case. The palms are turned to the body, the elbows are slightly bent. Fix the elbows lying on the bench more difficult, since you do not dare to be left. However, it should be done at the expense of musculature efforts.
- Slowly lift the dumbbells. When the direct angle is reached at the elbows, start the impact of the brush.
- At the top of the wrist point is directed back, as well as with the standard exercise.
- Return to the starting position.
Inclusion in the training program
If your goal is the maximum increase in the volume of the biceps, some lifts with supination will be not enough. Use also rod rise reverse grogue. This is a heavy powerful exercise. The rod does not allow to rotate the brush, so the exercise captures less muscles, but you can work with a lot of weight and achieve maximum voltage.
Girls and athletes with initial level of preparation are recommended to use the average and not big weight. After you perfectly work up the technique of raises with such a load, weight can be enlarged.
Optimal when training on a mass is considered 3-4 approaches of 8-12 repetitions.
To improve blood circulation in the muscles and, accordingly, increase the efficiency of workouts, do after each approach.
Training for fat burning, it makes sense to flexing hands with dumbbells with a small weight at the pace above average. The number of repetitions in the approach in this case also increases.
Alternated raising dumbbells on biceps sitting on an inclined bench - this, power exercise It is aimed at elaborating the two-headed shoulder muscles under a different load angle.
Let's just say, in this position biceps, shoulder muscles, stretched as much as possible as rubber harness, in relation to the points of attaching muscles and the reduction of the double-headed when working is much stronger.
Main working muscle group: Biceps shoulder.
Auxiliary muscular group: forearm.
Alternated lifting dumbbells on biceps sitting on an inclined bench - execution technique.
1. Take the position sitting on an inclined bench. Take a dumbbell in each hand. Hands are lowered down, elbows pressed to the body. It will be the source position for exercise.
2. In exhale, bend the right hand, raising the dumbbell. During the execution of this movement, turn the wrist so that the palm is turned up. Part of the hand from the elbow to the shoulder should remain stationary. It works only forearm. The movement should continue until the biceps is completely reduced while the hand with the dumbbell is at the shoulder level. Make a small pause, straining muscles.
3. In the breath slowly lower the weight in its original position.
4. Repeat the movement with your left hand. Two movements make up one repetition.
5. Perform the required number of repetitions.
Agree, with the help of simple dumbbells, you can "load" and make it work if not all, then certainly a huge amount of muscles. It is difficult to list absolutely all the exercises that can be performed using such a sports inventory.
Dumbbells are very convenient because they can be used both in the simulator room and at home. This explains their high popularity among domestic training lovers.
Today, in the market of sports goods, you can find a variety of options for shells. An important option that significantly affects the price of goods is the ability to adjust the weight. Collapsible dumbbells are an order of magnitude more expensive than simple.
Thanks to this, regardless of sex or age, it can be trained with them absolutely. If you are a beginner athlete, then set a small weight. And if you have a good physical training, Throw a pair of pancakes and you can start doing.
In this article, you will not find complex and impracticable actions with dumbbells. But some of them require a bench or stool.
For muscles of the foot
Squats
Excellent basic exercise are classic squats. In their benefit, there is no doubt about any bodybuilders and Powerlifters.
Classic squats are performed as follows:
Put legs on your shoulder width or a little wider. Taking dumbbells in hand, start slowly squatting.
In the breath you need to sit down to the parallel to the floor, and in exhale it is necessary to return to its original position.
Singing below 90 degrees to the floor, you can additionally load the bridge muscles.
The number of approaches is from 3 to 5. The number of repetitions - from 10 to 15.
Fallen
To perform the dumbbells and straighten them down. Left foot put forward.
The right straight leg is reserved back, knee on weight, sock rest in the floor. Perform attacks ahead to the left knee.
Then, change the rack and repeat the exercise for right leg. Do not forget to keep the balance, keep your back smoothly.
It is impossible to cross the legs, as it threatens the loss of equilibrium and fall to the floor, which promises injuries.
The number of repetitions we retain at the level of 10-15, approaches - 3-5.
Operation on the icy muscles
Exercise is performed standing, the legs should be on the width of the shoulders. Hands with dumbbells down along the body. Lift to socks, and delay in this position for 5-10 seconds. Then, slowly return to its original position.
The number of approaches is from 3 to 5. The number of movements - from 10 to 15.
We develop hands
"Hammer"
Exercise is performed standing, put the legs on the width of the shoulders. In the original position, the hands must be lowered down. Palm expand to yourself.
In exhale or during breathing delay, bend your hand in the elbow and lift the dumbbell right hand To shoulder. When inhaling it is worth omitting your hand at its original position. Next, do the same thing, but already with your left hand.
Performing this exercise, body body and elbows must be fixed. Even by making only 10-15 repetitions, you can completely feel the work of your biceps. Perform a hammer is necessary at a slow pace.
The number of approaches is 3-5. Number of squats - 8-12.
Other Other Biceps Studies
Two more exercises are offered. The first exercise is performed standing on the floor or sitting on the chair. In the first case, the legs must be put on the width of the shoulders.
Hands with dumbbells should be divorced to the palms up. We start filling your hands in the elbows, raising dumbbells to the shoulder level.
The following exercise requires stool or bench. It is necessary to perform it alternately with each hand. Sit down on the chair and spread the legs wide. The back slightly tilge forward.
Elmor left hand rely on the knee of the left leg. We start bending your hand in the elbow, bringing it to the shoulder. Then repeat the exercise with the right hand.
Both in the first exercise, and in the second, during the raising dumbbells, it is necessary to twist the brush out.
The number of approaches is from 3 to 5. The number of repetitions for each hand - from 10 to 15.
We make stronger triceps
For the development of triceps can be performed the following exercises. The first is done standing, legs should be located on the width of the shoulders. In the initial position, dumbbells keep both hands above his head.
On the breath, lower it to the backbone, and on exhale - squeeze into the initial position. The elbows should not move from side to side, keep them in parallel to each other.
The second exercise is made similarly, but for each hand separately. This will allow the dumbbell even lower, which will increase the amplitude of movements.
The number of approaches is 3-5. The number of repetitions for each hand is 8-12.
Basic development of breast muscles
Rush lying
This exercise will require a small preliminary preparation. It is necessary to put a bench at an angle of about 30-40º. It is also recommended to firmly fix it so that it does not stick. Lie on the bench, conveniently putting your feet on the floor.
In the initial position, your elbows must be lower or at the same level from the bench. Next, lift your hands up on exhalation. Slowly inhaling the air, go back to the starting position.
Externally, it should resemble the usual bench press of Löz. Make sure that your hands have always been at the same level with each other.
Studying the top of the chest
The first exercise is performed in standing on the floor. Put your feet on the width of the shoulders. Both hands take the dumbbell and pull your hands forward at the shoulder level. Start tightening the dumbbell to the chest, bending your hands in the elbows. Then return to the starting position.
The second exercise is called scissors. It is necessary to perform it, putting his legs on the width of the shoulders. Straighten your arms with dumbbells and alternately. For example, first spend the right hand over the left, and then the opposite.
Strengthen your back
Traction dumbbells
To perform the exercise, a horizontal bench will be required. Options are necessary, alternating hands.
First, knee of the right leg and right hand rest in the bench. Left leg is a little bend in the knee and put on the floor. Left hand with dumbbell lower down.
We start tightening the dumbbell to the belt, bring the blades. After 10-15 repetitions with your left hand, change the hand, rearring the legs on the contrary.
The number of approaches is 3-5. The number of repetitions is 10-15.
Schrag.
Exercise is performed standing, legs should be a little already widths. In the original position, the hand with dumbbells must be completely lowered down.
In exhalation by using trapezoid muscles Back, raise your shoulders to the ears. In the upper position, call for 2-3 seconds. In this case, it is impossible to bend your hands.
In the breath slowly lower the shoulders at the starting position. And start the exercise again. When performing, it is not necessary to put on socks, sway or bounce, helping yourself by inertia - it will steal part of the load from the target muscles.
It will be enough to make 3-4 approaches of 15-20 repetitions.
Swing Delta
"Skier"
Exercise externally resembles a skier's hands. Performing standing. Put your feet on the width of the shoulders. One hand with a dumbbell bend ahead of yourself at right angles up. Second hand bend at right angles down the back of yourself. Alternately change the position of the hands.
Traction shells to chin
Third exercise is performed standing on the floor, legs together, the knees are slightly bent. Hands with dumbbells are lowered along the body. Flexing hands in the elbows to an angle of 90 degrees, lift the dumbbells to the armpits. At the same time, the elbows must be deployed outward and renewed. For proper fulfillment Only the muscles shoulder work.
The number of approaches - from 3 to 5. The number of repetitions - from 8 to 12.
Hand breeding to the side in the slope
The following exercise will not make your shoulders strong, but will allow you to visually increase their width and make more relief.
Considering the fact that shoulder joint It is easy to injury, it is recommended not to take heavy dumbbells until you learn to exercise with absolutely right technique.
To carry out the exercise, we tilted the torso at a right angle forward, keep your legs on the width of the shoulders. Hands with dumbbells omit down, palms inside.
We start raising your arms to the sides. They should be straight, but you can slightly bend them in the elbows. The torso must be kept in the slope over the fulfillment of all repetitions.
The number of approaches is 3-5. The number of repetitions is 8-12.
Tools up
Exercise is performed standing, legs should be on the width of the shoulders. In the initial position, the hand with dumbbells are deployed with palms in the inside and pressed to the chest.
Then, you need to raise your hands up, turning out the palm outward. First, 1 repeat make your right hand, and the next one is left.
In the process of returning the hand to its original position, it is worth expanding the palm back to yourself and press your hand to the chest.
The number of approaches - from 3 to 5. The number of repetitions - from 8 to 12.
Training schemes
You can choose one of the options proposed below for training. For permanent progress in 2-3 months, replace the selected training scheme to another.
For men
| Option 1 | Option 2. | Option 3. |
Monday. Back and shoulders:
| Tuesday. Chest and triceps:
| Monday. Back and shoulders:
|
Wednesday. Chest and triceps:
| Thursday. Back and biceps:
| Wednesday. Chest and triceps:
|
Friday. Feet and biceps:
| Saturday. Legs and shoulders:
| Friday. Feet and biceps:
|
For women
| Option 1 | Option 2. | Option 3. |
Monday. Back and shoulders:
| Tuesday. Chest and triceps:
| Monday. Back and shoulders:
|
Wednesday. Chest and triceps:
| Thursday. Back and biceps:
| Wednesday. Chest and triceps:
|
Friday. Feet and biceps:
| Saturday. Legs and shoulders:
| Friday. Feet and biceps:
|
Prevention injury
Follow the following rules that can save you injuries:
- Well heams before each training. Pay attention to all muscles and joints during the workout.
- Each exercise must be performed by observing proper technique. Any deviation from it can lead to sad consequences.
His holidays at home or in the gym must be built on the basis of your level of preparation: For beginners, the optimal option is to conduct classes with intervals of 1-2 days - this is due to the slow recovery rate muscular fibers Beginner athletes. More advanced athletes can afford to do 5 times a week or even more often.
You can work out every group of muscles with certain exercise complexes. You need to be performed clearly, observing all the recommendations. If you adhere to the right workout order, you can target the necessary muscles and not involve other parts of the body into operation.
This is not the whole list possible exerciseswhich can be performed with dumbbells at home. But they are enough to build a strong body.
As exercises are performed, it is recommended to gradually increase the weight of the dumbbells. The specified number of approaches and repetitions is relative. Everyone must set the load on its own, depending on the level of physical training.
The constant progression of loads will help you develop and improve your results. An example can be viewed in the following image:
Link dumbbells to the belt helps to eliminate muscle imbalances and spawn back. Due to the use of dumbbells, the ability to balance the development of muscles is achieved, and learn how to pull the same both half of the back. This is a key movement for embossed back, developed broader and harmonious posture. You can perform both essential weight and light dumbbells. Exercise refers to the heritage of bodybuilding of the old school, and is performed by many athletes on an ongoing basis.
The traction differ in the type of initial position received by an athlete:
- Traction in the slope without support;
- In the stop on one knee on the bench;
- With support belly about the bench, horizontal or inclined
The main operating muscle in all types of thrust on the back is the widest. In motion, a diamond-shaped, trapezoid, and biceps, plus the muscles of the forearm participate. The press acts as a stabilizer, in statics there are leg muscles and buttocks. There are some features of the exercise.
The slope without support is a complete analogue of the rod traction in the slope standing. The only difference is that by using dumbbells, an athlete can fully balance both half of the back. It is enough to actively turn on the press to eliminate the windows. An option when one half pulls the weight, and the other - only makes auxiliary work.
The thrust in the stop at the bench requires a decent stretching athlete, and the skill of the body alignment due to the static stress of the abdominal muscles. Drying in the pelvis, curvature of the lumbar spine, and the preferential development of some one half of the back can cause problems with this movement.
Link with a support on the bench is an analogue of T-Grif's thrust, but with the complete exception of the axial load. Can be used for physical rehabilitation and for those athletes that other conditions cannot perform other horizontal traction. Contrary to popular belief, it can be carried out with intervertebral hernias and protrushes, but exclusively with a small weight of burdens and in a controlled manner.
The thrust of one dumbbell with a support on the bench can vary by the complexity of the exercise. It depends on the amplitude. If the athlete moves in full amplitude, and relies on horizontal bench, the seat of which is parallel to the floor, its thrust will be the most amplitude. Use for supports with dumbbells, or benches with an inclined backrest reduces amplitude, and allows you to work with light reading. It is not always acceptable, but can be used as an exercise option for high-end athlete, with significant muscle mass.
The starting position is a rack with a dumbbell in the hand, in the stop of the shine on the bench, and with the support of the free one-name hand. The pelvis must be aligned, pelvic bones - to be in the same plane with a plane parallel to the floor. If there is a breakdown in the pelvis, you need to move the support hand so that it disappears. The same applies to the shoulders athlete, at the start they should be in the same plane.
To make the initial position, the hand with burdens down down. The back is stretched, while the displacement of the leg and the pelvis should not be. Because the athletes of the middle level and beginners should not take too heavy dumbbells.
Then begin to bring the blade to the spine, and due to this, the widest muscles of the back is reduced. Next turns on the biceps of the hand, so as to bring the dumbbell to the belt. The necessary repetitions are performed, and the side changes.
In bodybuilding, it is customary to perform this exercise with the same weighing on both half of the back. In physical rehabilitation, options are possible in which the weight may be smaller on the spasmated half, or the movement is performed only in one direction, but with a minimum number of approaches and repetitions.
The exercise is rather complex, and is usually carried out in 10 repetitions in 3-4 approaches with a working weight.
IMPORTANT: Rotation around the axis of the spine with the drift of dumbbells behind the back is better not allowed. This removes the load from the muscles, and allows you to raise the power of inertia. Such an approach in bodybuilding will not allow. If the athlete still chooses chining, he should pay attention to the position of the hips and pelvic bones. The skew to the pelvis is a unambiguous signal that too heavy weight is selected.
On an inclined bench
A feature of this version of the starting position is that there is no universal algorithm for its adoption. The athlete should choose the optimal tilt of the back, and get up so that its back is strung out, but there was no high load on the lumbar department. The basis of the correct starting position is the symmetric position of the pelvis. The blocking means that part of the load when lifting the weight will be carried out not by the muscles of the back, but the legs, which is unacceptable.
Back inclined bench Install at an angle of 30 degrees, and rest on it forearm, while the knee is on the seat. Must be absolutely comfortable, no pain in lumbar Department or a feeling of twisting. Dumbbell take from the floor alone, or installed on the seat, and remove the working hand.
Traction is performed in a classic manner. From freely Visa Athlete begins to bring the spatula to the spine, and strain the back. Then he lowers the dumbbell at its original position, and repeats. The number of approaches and repetitions on both half of the back is identical.
Technical errors in both options exercise are similar:
- "Kivok" or lowering heads down. If the athlete leads the chin to chest, it creates unnecessary tension in cervical department Spine, which can lead to injury. With the head lowered, it is difficult to pull out the weight due to the muscle strength, many use inertia;
- Dumbbell is moving not to the belt, but to the chest. This means that a lot of unnecessary muscles is included - the hand is too much bent in the elbow joint, the athlete does not control the work of the broadcast, and pulls exclusively a jerk. Sometimes you can see how the athletes are removing the forearm perpendicular to the axis of the spine, and reach the rear bundle of the deltoid muscle. If this is not performed intends, it is worth understanding that the load from the back is removed;
- Weight rises jerky. Too high pace, strong repulsion from the floor from the floor, and the turn around the axis of the spine are the main reasons for the fact that the athlete cannot qualitatively work the muscles. This may cause injury if the weight is too heavy, and for a long time to deal. Most often, with such a technique, the spasm of the trapezoid muscle, overloading it, and painful sensations in the area of \u200b\u200bthe trapezoid, neck and the nape;
- Athlete's back round, hand it is impossible to get to support. This option is the cause of the lack of stability in the lumbar spine. It can lead to serious injury, and it is the cause of the fact that the athle stops controlling his body position. An option with a round back "workers", mainly biceps and a trapezium, because it is worth refrangic from it. If the back is rounded, it is worth trying a higher support;
- Tremor supporting hands and legs. It is often said that these are weak muscles, but the problem may be caused by the fact that the athlete simply does not know how to control the position of the body in space, and transfers too much weight on the supporting side. The problem may be caused and unbalanced. training Plan, that is, overloading legs, and muscles of the bark;
- Start biceps. This movement almost completely eliminates the back from work. It "steals" the load from diamond muscles, and leads to the fact that the athlete shakes only his hands. To get rid of the problem, they propose to focus on bringing the blade to the spine. You can visualize your hand as a hook or a support that simply fixes the weight
The exercise resembles a rod thrust in the tilt standing. If the athle is already able to perform this traction, its task is simplified. It is enough to choose the weight of the dumbbells. The exercise allows you to work back, and does not overload the muscles of the legs. It is technically simpler than the option with a support with a layer support, as it almost does not require stretching.
When taking the starting position, it is important to complete grip so that the dumbbells do not hang on the athlete fingers. Grappi must be the same on both sides. The athlete performs an easy tilt forward, the universal start-up - the tilt of the back at 45 degrees. Then you need a little bend the knees so that it was comfortable to stand comfortably, and the load did not go into the biceps of the thigh.
Next, the exercise is performed due to the information of the blades, that is, the start occurs from bringing the blade to the spine, then the dumbbells are brought to the belt. Elbows are moving in a plane parallel to the spine. Distributing the forearm perpendicular to the spinal pole is not recommended. Exercise is performed smoothly, the movement should not be torn or jerk. Biceps bends smoothly enough to bring the dumbbell to the zone level.
This exercise can be performed in the "Balance" version, that is, a thrust of one dumbbell in the slope to the belt. This is a more rare option, it is used in power types Sports to balance the work of half the back of the athlete. In bodybuilding, this option is quite rare, but it makes sense if the athlete is difficult to perform traction with a barbell in the slope and it tends to blend too sharply during the movement of the rod to the belt.
In this embodiment, the back is installed so that the athlete can cause dumbbell to the belt due to the stress of the widest muscles of the back. The task is complicated, since the legs are just based on the floor, and pull the weight due to a small extension of the back will not work. Many consider this craving an analogue of T-Grif's thrust, but this is not quite so. The burden is distributed absolutely smoothly, and therefore it turns out to develop muscles harmoniously.
To perform this option, it is enough to make a tilt of 30 degrees, lie on the bench of the belly, capturing dumbbells, and bring them to the belt, at the same time tightening the blades for the spine and reducing the muscles of the back. Biceps should not pull the weight alone, the start occurs due to the information of the blades and the reduction of the widest. In this exercise, the diamond-shaped muscle also works, and the trapezoidal turns off due to the stop and stabilization.
Insufficient slope of the body. With too high slope, part of the load on the trapezoid muscles can be transferred. This will lead to the fact that the back will be worked enough. The same thing happens, and when the athlete actively "pulls" the body, performing small amplitude lifts;
Too big weight. If the athlete cannot reduce the blades in any variant of the thrust in the slope, the weight is too big. In this case, the "acceleration" of the weight due to the biceps, which can lead to ligament injury;
Exercise jerks. Rods across the amplitude - not only the traumatic occupation, but also the technique at which the load goes into the case. During jerks are also shock injuries, as well as an increased load on the spine;
Breeding elbows to the sides. Some athletes instead of wiring perform maugh, it leads to the transfer of the load on the rear delta
Right corners
The wider elbows are bred in the exercise, the more effective the rear delta is loaded. If the forearms go towards ears, trapezoid muscles are used to a greater extent, and this angle is undesirable. When the elbow is slightly closer to the case more included short muscles back.
What position keeps the dumbbell
You can keep dangling necks in one plane, tightening the blades, and leading dumbbells to the belt. This thrust will be similar to what is performed with a barbell.
Thrust one hand in the slope
This version of the thrust is suitable for whom good stretch And there is a back stabilization skill. You can perform a tilt, fix the housing by static voltage, and pull the dumbbell to the belt in this position.
Weight
The burdens is selected from low for beginners to medium. It is important to move in a clean technique without chiting to get the result in the back, and not in biceps and triceps.
With the injuries of the rear beam, the deltoid muscle does not do this movement. The rear delta is included in any variant of this traction, simply in different degrees.
Stretching
If the biceps of the thigh so hard that does not allow the tilt, it should be done stretching the hip biceps, roll it on the video before you start the exercise, but to start performing movement in the position lying with the stomach on the bench.
Loading
If the goal is to involve the rear beams deltaid muscles, You should take a smaller weight of burdens, and do not rock the case.
So, the dumbbell thrust in the slope - good exercise for muscles back and generation proper posture. It must be included in training program Regularly to add vertical thrust.