Stanovy draft - one of general exercises in bodybuilding. It allows to work effectively several groups of muscles, also develops the general endurance. There are various options of performance of this exercise.
Instruction
1. Performance of stanovy draft consists of several steps during which various muscles are involved. The main loading is received by muscles of the lower extremities and the back. This heavy exercise with the difficult technique therefore beginners not really love it. Meanwhile, the stanovy draft helps to achieve considerable gain of muscle bulk in rather short terms. It is necessary to perform exercise after the initial warming-up, it is strict according to the instruction, it is desirable under coaching of the professional. If you had the injury of the waist or backbone, stanovy draft for you under a ban. If at you the weak and not worked back, at first strengthen it exercises more simply. The Stanovy draft gives too serious loading.
2. Legs place already width of shoulders, it is possible to hold them together. Drive the post close to legs. Make the deep squat, having filled lungs with air. The press is intense. Undertake the signature stamp of the post, the palm approximately shoulder width apart. Straighten shoulders before draft, the back direct and not round. The head on one line with the backbone, doesn't bend down anywhere. Begin to become straight from the squat, and from this point the huge number of muscles gets into gear. The signature stamp slides along shins.
3. At rise from the squat big gluteuses actively work, unbending hip joints. Knee joints are unbent by means of bicepses of hips, they are helped by lateral wide muscles of the front part of the hip. Semi-webby muscles of the back part of the hip also help with straightening of knees. The broadest and big round muscles of the back provide reduction of hands to the body at rise. The upper part of trapezoid muscles of shoulders participates in stabilization of the head and the shoulder girdle, average department – in spin of shovels. Trapezoid diamond-shaped muscles help with performance of their tasks. Rectifiers of the backbone promote reduction of the trunk in the vertical position. Throughout all exercise there are intense press muscles.
4. Thus, the stanovy draft comprehensively studies muscles of the person. If to break it into separate exercises, it will turn out here that: the leg press, extensions of the back, bending of legs, twisting of the trunk, bending in wrists, risings on toes, draft from top to bottom straight arms, shrugs. There are variations of stanovy draft, technology of performance at the same time in something is changed. These changes allow to transfer emphasis on muscles of buttocks. There is even such option which puts into muscle work of the internal part of the hip.