For effective training it is recommended to choose basic exercises that give load to different muscle groups. The pull in the horizontal block is similar to the rowing. It is recommended to perform it to all athletes who want to get a beautiful relief body.
Horizontal traction - what muscles work?
Performing such an exercise, the load receives a lot of muscle groups and the main ones include: trapezoid, rhomboid and latissimus muscles and biceps. Carrying out different traction options, you can shift the focus to different muscles. If you use a lot of weight and make a small number of repetitions, then you can pump the trapezoid, the broadest and diamond-shaped muscles. Applying a small weight and doing many repetitions, the back strengthens . The chosen grip and grip is of great importance.
- If the exercise is a horizontal pull performed by a narrow grip, then you need to use options with two vertical handles located a short distance from each other. You need to take them so that the palms go to each other. The main load moves to the bottom of the back.
- The traction of the horizontal block with a wide grip is performed with a long horizontal handle and it is better to use a curved one. In this version of the exercise, the back is trained upwards.
Thrust horizontal block for girls
In order for training to be effective and to minimize the risk of injury, several important rules must be considered.
- For a good study of the widest muscles of the back, it is necessary to maximally reduce the scapula during traction.
- Exercise the pull of the horizontal block must be carried out without jerking.
- The legs are important to fix during training. They can not be straightened and strongly bent.
- To simplify their work, it is allowed to swing the body forward / backward, that is, when releasing the weight, it is necessary to bend forward so that the back is slightly rounded. It is important to consider that the amplitude of motion should be small.
- The horizontal thrust in the block simulator must be carried out so that the elbows are pointed downwards. They can not be planted too far, as this will reduce the effectiveness of training.
The traction of the horizontal block to the stomach
The exercise is used by both bodybuilders and fitness enthusiasts. The traction of the horizontal block to the abdomen is aimed at training the widest muscles of the back. The reason is that the exercise not only develops muscles, but also helps to get rid of stoop, improving posture . The traction of the horizontal block to the belt is carried out on a special simulator, according to the presented scheme:
- To the cable of the lower block, it is necessary to attach a V-shaped handle, due to which it will be possible to use the grip when the palms face each other.
- Sit down and rest your feet on the stands, slightly bending your knees. Keep your back straight, bend back and take the handle.
- Hands completely pull and bend back so that the body is perpendicular to the legs. The breast needs to be directed forward. This will be the starting point (IP).
- Exhaling, tighten the handle to yourself until the brush touches the press. It is important to feel the tension of the muscles of the back. Lock the position for a few seconds.
- Return to the PI by inhaling.
The traction of the horizontal block to the stomach
The traction of the horizontal block to the chest
One of the variations of the previous exercise, which is different in that the handle is pulled not to the stomach, but to the chest. It is aimed at training the widest muscles of the back . The horizontal draft in the simulator can be executed with different handles. Coaches recommend that everyone choose an option that is more convenient.
- Set a suitable weight and take the PI as in the previous exercise, but only the body needs to be tilted slightly forward.
- On exhalation, perform a pull to the chest, keeping the body in a fixed position. Return to the IP on inspiration.
The traction of the horizontal block on the back
To work out the back muscles, you can perform not only the two exercises discussed above, but also pull with one hand. This horizontal traction on the back works well for the middle part. It is best to attach a hilt handle to the cable.
- Accept PI as in the first exercise, taking the handle with only one hand. It is important for the palm to look down. Hold the second hand on your belt.
- Exhaling, pull the handle to yourself, turning your wrist, so that the hand is facing the body. Move until the brush touches the abdomen.
- After fixing the position, breathing in, return to the FE.
The traction of the horizontal block on the back
The traction of the horizontal block to the head
The next option trains the muscles of the shoulders. The traction of a horizontal cable to the head will help relieve tension and spasm in this area. The technique of execution is similar to the considered variants with the exception of some details.
- Arrange on the simulator, taking the IP, as in the first exercise. Use the cable handle, taking it so that the palms are pointing down.
- Attach the handle to the neck on the inspiration so that at the end point of the brush are at the level of the head.
- After fixing the position, return to the IP on inspiration.
The traction of the horizontal block to the head
Thrust of horizontal block in crossover for triceps
Not many women can boast of beautiful hands and in most cases, all the fault of the weakened triceps. The horizontal thrust in the crossover is similar to the French press and it employs three heads of the triceps.
- Place yourself on the bench by placing it near the rope simulator. The head should be directed towards the structure.
- Take the straight handle so that the palms are facing up. Bend your arms to the right angle in the elbows. The elbows must be in the forward position. Do not lower your hands too low and hold the handle near your head.
- Extend arms or hand on an exhalation, considering, that movement should occur only in an ulnar joint. The part of the arm from the elbow to the forearm should be fixed.
Thrust of horizontal block in crossover for triceps