One of the effective exercises for working out the large muscles of the back is the traction rod tilt in slope. Exercise is similar to rod rod in slope, but it is somewhat easier to carry out. Therefore, to work out the thickness of the back and a set of muscle mass in this element, you can use more significant weights, without fear of getting injured.
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The peculiarity of the exercise and the difference, for example, from the deadlift of the rod is the fixation of one end of the neck. As a result, there is no need to control the trajectory of the movement of the neck and only the muscles of the back participate in the work, excluding the work of the muscles of the stabilizers. There are several simulators for performing an element that allows you to work from a prone or standing position. In the absence of the latter, you can connect a regular bar to work.
The pull of the neck or rod in the slope is that one end of the neck is attached to the floor and rests against something solid, and on the other side of the inventory pancakes are placed from the bar. You will also need a V-shaped handle from the block simulator for horizontal traction. The load during the execution of the element can be changed: you can focus on the work of both the upper back and the lower part of the broadest muscles. To do this, the direction of the thrust to the body changes: it can be a pull to the chest or to the belt.
Use of t-fretboard traction
The pull of the t-shaped neck in the slope is a very useful element of training for any athlete who wants to have a proportionately and beautifully inflated body. The use of traction, above all, is associated with a strong back. Only with a strong back you can start any power training with weights. In addition to this training:
- Allows you to work out different muscles and back areas due to the possibility of different grip of the simulator.
- It pumps large back muscles into the area of the shoulder blades, making the back wider.
- Makes a figure athletic due to giving a relief contour to the middle section of the trapezius muscles.
- Includes in addition to the back muscles of the abdominal press.
- Supports the muscles of the back in a tone and contributes to the formation of a beautiful posture.
There are also contraindications for the performance of the element. Since during the exercise there is an axial load on the spine, it can not be done by persons who have hernias, protrusions or degenerative changes in the spine. Only the modification of the element is possible: the pull of the neck with the emphasis in the bench, at which the axial load is minimal.
See also: How to pump the back muscles
What muscles work?
So, in order to perform the exercise as effectively and correctly as possible, let’s take a closer look at which muscles are working in the process of pulling the neck in the slope.
First of all, these are the following muscles of the back:
- the broadest;
- large round;
- long extensors of the spine;
- posterior bundle of deltoid.
In addition, the hips, the press and the forearm work in the statics.
Technique of execution
Technique for making t-griffe thrust in slope is as follows:
- Take the bar and set one end of it to the required number of pancakes. The other end of the inventory is fixed in a corner or resting on something solid on the floor. We fix on the fretboard next to the pancakes handle from the simulator for horizontal traction. In the absence of the latter we take the neck with two hands closer to the pancakes. In this case, one hand is located a little closer to the pancakes, and the other – a little further. After each approach, the position of the hands must be changed.
- We place the bar between the legs slightly bent at the knees. Lean, keeping your back straight with a natural deflection in the lower back. We harness the muscles of the legs and the press and take the end of the reef in our hands. Look forward.
- Pull the neck of the bar to yourself, performing exhalation. Work in this must be the widest muscles of the back. We stay at the upper point for a few seconds, while keeping the blades together. The contraction of the muscles of the back should be felt.
- Slowly lower the barbell on inspiration to the starting position. Muscles thus relax, elbows do not unbend to the end, and pancakes do not touch the floor.
- We do three sets of 10-12 repetitions.
Important! When performing the element, watch the back muscles work. Legs should only take a static load. It is also necessary to control the trajectory of elbows: they should always be close to the body.
Before you start training, you need to determine the load, depending on what part of the back you are going to pump. In accordance with this, the following embodiments of the element are distinguished:
Traction of neck to chest in slope
This version of traction of the t-shaped neck in the slope is used, if necessary, to stress the load on the upper back. In this case, just need to get away from the part of the neck on which the pancakes are fastened. In doing so, try to calculate as accurately as possible the distance on which you want to become, otherwise you risk a sharp jerk of the neck to receive an incautious blow to the head.
Traction of the neck to the waist in the slope
This type of exercise is used when pumping the lower part of the latissimus muscles of the back. Here it is necessary to occupy the position closest to the edge of the simulator, i.e. To the end of the neck with fixed pancakes.
Of great importance is the grip. The wider it is, the more small and large round muscles will work. Parallel and narrow grip more involve the latissimus muscles of the back. A reverse grip will allow deeper to work the lower part of the broadest muscles, connecting to the work of the biceps.
Recommendations for the exercise
In order for the exercise to bring the best result and not entail possible injuries, the following recommendations should be adhered to:
- Correct initial position. Particular attention should be paid to the angle of inclination. The smaller it is, the stronger the load on the lower lat. When approaching the angle of inclination to the straight, the upper part of the back will be worked out more strongly. Whichever angle you choose, you must hold your back exactly with a natural deflection in the spine.
- Selection of weights. Do not overload yourself: start with small weights, gradually increasing the load. At high weights, you can use an athletic belt. But remember that it makes it hard to keep your back straight and prevents proper breathing. Choose pancakes of smaller diameter: large pancakes interfere with grip and reduce the amplitude of motion.
- Control of equipment. Make sure that the back does not work during the execution of the element, but not the biceps. Watch for elbows and for the position of the back: the first should always be closer to the body, and the second should remain straight at each point of execution of the element.
- Pace. Choose for yourself the most comfortable pace of the exercise. Avoid jerks, all movements should be smooth: slowly lower the bar and quickly lift.
The pull of the neck in the slope is a very popular exercise among athletes. It does not require serious physical training and complex equipment, and for pumping the back is just perfect. Take comfortable weight for yourself and start training: the result will not take long to wait!