The thirst of a bar for a belt is general exercise which will help both to strengthen a back, and to prepare muscles for dot loadings of certain departments. In this review we will try to disclose advantage of this exercise, to answer the most widespread questions and myths of raising of a bar in an inclination.
Description and advantage of exercise
The draft of a bar in an inclination is the best way to receive a brawny back which is decoration of each athlete for quite short period of time. Many beginners often neglect this exercise as difficult power loading is behind external simplicity and ease, and its correct performance demands certain skills and abilities among which there are a stability and flexibility.
Whether you know? Draft of a bar in an inclination to a belt in combination with a press of a bar standing and lying, squats and stanovy draft to treat the five of the general power exercises involving in work at once several muscular groups. Thereof in the natural way the general hormonal background of an organism which accelerates growth of muscle bulk several times raises.
Most of instructors and trainers refer this exercise to number of those which are directed to achievement of a volume muscle. The set of sports literature says about what the thirst for a belt also pumps over except the main and a large number of the additional muscles influencing both the general width of a back and on formation of a muscular corset at the athlete and a healthy bearing. The main secret of efficiency of this exercise also consists in complex impact on a body therefore exercise is actively used both by bodybuilders, and powerlifters.
Except the main influence checked by many athletes it is exercise promotes:
- To the general increase in volumes muscle and forces.
- To improvement of flexibility of joints.
- To formation of a correct posture.
- To improvement of the general power indicators when performing of the accompanying general exercises.
The involved muscles
At accurate observance of recommendations about performance of draft of a bar in an inclination, the correct technology of performance of this exercise promotes work of the following muscles:
- The widest which is in an interval between an elbow and the case.
- Diamond-shaped which are located below shovels and specularly repeat each other on both sides of a backbone.
- Big round, being in top of shovels, is slightly lower than a shoulder. They are often noticeable at professional body builders as they act on a back in the form of the wrong circle.
- The trapezoid, located on the central part backs between chest and cervical departments of a backbone.
- Muscle which participates in extension of a backbone.
- Biceps (generally as collateral influence at power load of an organism).
Whether you know? The correct emphasis of the attention to any given group of muscles at draft in an inclination is reached only thanks to change of a corner of a trunk, it is one of the biggest secrets of this exercise.
How to carry out exercise?
The majority even of experienced athletes approach this question with a sufficient share of negligence, but in the correct answer to this question and guarantee of sports success in gym is. Conforming to only several rules based on experience of millions of athletes it is possible to secure practically for 100% itself against a serious trauma. Below we will in detail consider how it is correct to do draft of a bar in an inclination and only several simple secrets which will help to do this exercise effective to the maximum.
Technology of performance
In network there is a huge number of videos and other sources which give the chance to understand the basic principles of performance of draft of a bar in an inclination. Below we will try to reduce all set of the existing information on technology of performance of this exercise to several stages. It is necessary to begin with warm-up. Any power loading without high-quality warm-up is hazardous to health of the athlete even of high level. The qualitative warming up before heavy exercise will help not only to avoid a trauma, but also further to increase physical results.
To prepare a back for power loading, execute simple inclinations forward, touching at the same time a floor by palms or fingers. After that inclinations in the parties follow, at the same time one hand has to be on a belt, and the second behind the head (party of an inclination). Further execute circular turns from outside aside at motionless legs, after that execute circular motions by shoulders, and then hips. To more experienced athletes warm-up consults to carry out with a small weight, muscles at the same time have to be slightly tight. After active warm-up and a warming up it is possible to start performance of the exercise. The draft in an inclination with a bar and its technology of performance comes down to the following stages:
- Approach the shell, put legs at shoulder length. Undertake a bar the simple successful fellow, at the same time hands have to be a little wider than position of shoulders, and palms have to look in a bottom. For avoidance of a trauma the back should be held directly, and the tilt angle should not exceed 15 °.
- Slightly bend knees, having recorded at the same time hips (it will reduce load of knees), bend a waist and you will expose a breast forward, undertake as it is possible more strong for a bar (it will help to strain muscles and to be prepared morally for exercise). At the same time wrists have to be straight lines, and hands are not broken, the look needs to be directed at the same time forward and to concentrate on one point. The position of a body has to be comfortable and not cause discomfort.
- Make a deep breath and pull a bar to the lower part of chest department of a backbone (the ideal option is a zone of a solar plexus), at the same time elbows have to look in a ceiling. At the end of the movement it is necessary to bring closer as much as possible to each other the raised elbows. For simplification of performance of draft many the trainer recommend to carry out draft of a bar from special supports for a shell.
Important! Do not try to pull a bar hands, the back has to work only. If after the next approach to a bar you feel fatigue in a biceps, then you do exercise incorrectly, relax hands and reduce a trunk tilt angle.
Number of repetitions
The necessary number of repetitions and approaches when performing thirst of a bar for a belt is carried out depending on level of training of the athlete and the purpose which is enclosed in point of exercise. For development of power indicators it is recommended to carry out 1-5 repetitions for approach, weight at the same time it is possible to put maximum. At such approach the processes of growth of muscles happen thanks to growth of the sokratitelny device a muscle. For achievement of the maximum size a muscle it is necessary to carry out 9-13 repetitions for approach. In that case growth of muscles happens thanks to increase in sizes of nesokratitelny sites a muscle. Increase in number of repetitions up to 20 times contributes to the development of the general endurance.
Concerning the number of approaches, the situation looks much more simply. The beginning athletes are recommended to carry out 3-4 approaches, initially it is an optimal solution for the majority. In process of growth of sports results the quantity of sets needs to be increased. For experienced athletes the optimum number of approaches will be 4-6 (a continuous sports experience more than 1 year).
Important! For maximum the efficiency of performance of thirst for a belt is recommended to carry out exercise in several steps, alternating loads of a sokratitelny and nesokratitelny part a muscle.
Councils and recommendations
On the Internet there is a mass of rollers in which the correct technology of performance of stanovy thirst for a belt speaks, but most of them provide incorrect information. It is impossible to tell that it does not take place for existence as technology of exercise cardinally cannot be changed. But the instructor advance the way of achievement of results which is put into a framework of especially individual approach to performance of an objective in masses. Each athlete is recommended to follow the general rules and recommendations.
Main mistakes of beginners
From wearisome draft in an inclination among beginners it is possible to distinguish the following from the main reasons for small effectiveness:
- The insufficient or excessive inclination of the case, at the same time a waist of the athlete is exposed to double loading.
- Draft of a bar biceps, but not the force of a back.
- The uneven back when approaching, at the same time a back does not receive due loading.
- The bent brushes and forearms.
- Wrong choice of weight of a bar.
- Mistake when performing the successful fellow of a signature stamp.
Councils for performance
In order that your training was effective, safe and brought only joy and benefit:
- You do not chase weight, it has to be optimum. The raising of weight has to occur due to smooth movements, without breakthroughs. The meaning of loading comes down not to the general figure of the lifted weight, and to a training of muscles of a back. Also is not necessary and are afraid of a heavy bar. If after approach the athlete does not feel fatigue in sectors necessary to it a muscle, then exercise will not lead to the necessary sports growth.
- You watch round the corner a trunk inclination, it ideally has to be about 15 °. Also to 30 °, but it is in some cases allowed only when it is necessary to involve a certain sector of a back.
- Forget about force of hands, the back has to pull weight, and the biceps should not feel fatigue at all. The athlete has to feel work only a back muscle.
- You do not twist a back, it has to be equal. Otherwise you do not receive due loading, the training will take place in vain, and here chances to be injured will increase several times.
- Brushes and forearms have to be straight lines, you should not forget about it at all.
- When using weight of a bar of the equal or exceeding weight athlete, it is recommended to use special straps for draft with big scales.
Contraindications
Serious diseases are the main reason for refusal of power load of a back. At different severe forms diseases of a cardiovascular system power loadings are strictly forbidden, but at easy forms the small trainings are possible also only after careful medical examination. Wearisome loadings are also undesirable at digestive tract diseases, but small nevertheless are recommended.
Also diseases of the musculoskeletal device are also dangerous. At various injuries of muscles and muscle tissue, sinews power exercises are contraindicated. The draft of a bar in an inclination is especially dangerous after changes, at diseases of a backbone and different injuries of joints. After surgical intervention the power exercises are contraindicated within 2 years. Diseases of neuralgic character also I interfere with draft of a bar though at easy forms the doctors positively look at a training in the gym.
After the postponed inflammatory diseases the power occupations should be begun with care. After an absolute recovery it is necessary to sustain a pause in several weeks, at the same time it will be useful to accept a rate of vitamins of the all-strengthening character.
What it is possible to replace exercise with?
The draft of a bar in an inclination to a belt is one of the few exercises whom to replace with another hard and ineffectively. But there are several options to improve and strengthen back muscles in other ways. In this plan the rowing perfectly proved to be, this sport perfectly helps to work the main group of back muscles.
The sport in all the forms favorably influences health and mood, it is only necessary to pick up class in taste and physical capacities - run, swimming, fitness, bodybuilding, dances, crossfit, shaping, yoga, a skateboarding, rollers, snowboarding, cycling, walking.
Rather weight loadings, the shtangovy draft can quite be replaced with exercises with dumbbells. Here the draft of dumbbells proved sitting, draft of dumbbells with use of an emphasis in a knee and about a training bench. Simple pulling up on a crossbeam can appear also excellent replacement of this exercise. When for some reason in your hall the classical bar is absent, it is possible to work a back by means of draft of the T-bar.
Important! Each option of exercises for replacement of thirst for a stomach influences only a certain sector of muscles therefore complex impact on back muscles one exercise to make it will not turn out.
In a pursuit of ideal sportswear it is important to remember the main rule – those loadings to which we subject own body, will bring benefit only when they are proportional to opportunities. At sports activities you should not forget about existence of professional coaches who will help to coordinate the beginning athlete to the correct course. It will help not only to play correctly sports, but also to keep invaluable health.