Stanovy draft – effective general exercise which helps to pump over not only muscles of a back, but also all body. Many trainers and athletes agree that rather dangerous and any mistakes in the equipment can lead this exercise to appearance of a trauma.
As it is correct to do stanovy draft – features of exercise
If the purpose of a training is to increase muscular volume, then by all means include stanovy draft in a training complex. To gain desirable effect, then consider the following recommendations:
- The preliminary warming up of muscles of a back as sinews in a waist will be left inelastic without warm-up that will become the getting injured reason is of great importance. The simplest option – several approaches with an empty signature stamp or a giperekstenziya.
- Raising of a bar has to be carried out thanks to the effort made by a back and legs. If to rise too quickly, then loading passes to a back, and it is already injury-causing.
- The correct stanovy draft means control over position of a back. It is impossible to allow its rounding and bending. You hold a back equal and if to do it does not leave, then it is necessary to reduce weight.
- It is recommended to use an athletic belt, as an additional insurance.
- One more important council – the stanovy draft demands huge efforts therefore to carry out this exercise more often than once a week is not necessary.
Experts say that it is necessary to consider own opportunities and not to use too big weight at all. Loading should be raised gradually that will allow to achieve good results. It is recommended to put on a bar locks that during blow about the earth, pancakes were not displaced, and loading did not become asymmetrical.
As it is correct to carry out stanovy draft – technology of performance
For acceptance of a starting position it is necessary to put legs so that foot were under a signature stamp, and it passed through their middle. Define distance between legs as it has to be comfortable, the only remark – it should not be too big. The correct performance of stanovy draft means a signature stamp raising the ordinary successful fellow, and hands should be put at the level of shoulders. If you use big weight, then it is possible to take a signature stamp the mixed hold. Make a powerful breath, hold the breath, sit down and touch a signature stamp knees. Hips can be parallel to a floor, but the small deviation up or down is allowed. The squat occurs thanks to bending of knees and assignment of a basin back. The center of gravity passes through heels. As for the head, the correct equipment of stanovy draft means that the look has to be directed strictly forward. If not to follow this rule, then it is possible to break balance very easily.
Having accepted a starting position, it is possible to pass to the correct performance of stanovy draft. At the same time unbend legs and a back. Movements have to be slow, without breakthroughs, at the same time the signature stamp has to move almost closely to legs. When the bar appears at the level of knees, begin extension in a coxofemoral joint. It is necessary to do it on a breath and it is possible to increase rise speed. Before straightening, it is necessary to take away shoulders back and to cramp shovels.
After that lowering of a bar is made, and there is it besides due to bending of legs and assignment of a basin back. The signature stamp has to slide along shins. It is necessary to bend a little forward to provide the correct movement of a bar. You should not repeat exercise to full exhaustion, it is recommended, kind of to leave "the last repetition for itself".
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