Thrust of the vertical block: varieties and technique of performing the exercise

The thrust of the vertical block is a fairly simple exercise technique that allows you to properly pump the widest back muscles. Special projectiles are used for work. In addition, there are several ways to perform this exercise.

What muscles work during traction and why should it be done?

There are situations where a person for some reason can not pump his back up by pulling. This applies to beginners, as well as athletes with experience who want to diversify the training program. The thrust of the vertical block ensures the operation of a huge group of muscles, such as the chest, the broadest, the upper back, forearms, biceps.

The advantage of this exercise is that you have the ability to adjust the load, starting with the minimum. When pulling, this can not be done, since you are working with a mass of your own body, which can be too large. That is very useful this exercise is not only for athletes, but also for fat people who want to model a beautiful figure. In addition, in this case, the probability of injury or stretching is reduced.

Features of vertical towing with a wide grip

In order to do this exercise correctly, you must follow the technique:

1. You need to sit on the simulator and fix your legs so that they are not in the air during work. Now put your hands up and grab the crossbar, placing your arms wide enough. If you can not reach it yourself, ask the instructor to help you. The back should be straight, and the waist strained.

2. Further the pull of the vertical block by a wide grip is done like this: we inhale and smoothly pull the crossbar to the chest. Blades at the same time are reduced, the muscles of the back are straining. After the crossbar has reached the shoulders, stop.

3. Now just as slowly return the crossbar to its place. Only now you can breathe out. After a pause in a few seconds, you can proceed to the next repeat.

During work, pay attention to the fact that the wider your grip is, the more intense your muscles will work.

The technique of drawing traction in reverse grip

Thanks to this implementation, you can model an athletic beautiful torso. The thrust of the vertical block by the back grip is made as follows:

1. Sit in the trainer and fasten your legs. In this case, the breast should be just under the crossbar. Reach for it and grab from below. Hands should be placed on the width of the shoulders, the back must be even and slightly tense.

2. Next, you need to inhale and begin pulling the bar to your chest. In doing so, try to strain the dorsal muscles. Elbows can not be planted in the sides. When the crossbar is at the chest itself, you need to take a short pause and remove the scapula.

3. Now gradually return the neck to the starting position and exhale. After a short pause, repeat the exercise first.

Important points

The thrust of the vertical block is carried out in several approaches for 8-10 pull-ups of the crossbar. The back should remain flat throughout the exercise. During work, it is undesirable to strain the abdominal press. If this happens, then you need to reduce the weight of the load. At the beginning of the exercise, you have to reduce the scapula, and then start pulling the bar.

During work, watch for elbows: they should be kept in a strictly vertical position. The thrust of the upper block should be made with a delay in breathing, which helps to keep the torso in the correct position.