The exercise "horizontal traction in the block simulator" allows you to give the relief of the lower back. The rhomboid, lower and rear trapezius muscles are actively working .
It should be noted that this exercise simulates rowing. Sometimes they call him that. When the handle moves forward, the back stretches as much as possible. When you pull it towards you, it tenses up. If you regularly perform this exercise, quickly get a strong and healthy back. By the way, it strengthens the spine well.
How to perform horizontal traction?
The result of training directly depends on the quality of the exercises. You need to know a lot of nuances in order to achieve good results. Here are some guidelines to help you with your horizontal traction:
- Take the starting position: sit on a bench, rest your feet on the bar of the simulator, bend them a little. Then take the handle of the simulator.
- When you sit on the simulator, keep your back perfectly straight. In no case do not slouch! Keep your abs and back tense.
- The shoulder blades should be brought back, and the shoulders should be deployed, regardless of the phase of the exercise in which you are.
- It is very important that the tension does not pass into the hands. To do this, increase the amplitude, moving your elbows behind your back.
- Knees should be slightly bent.
- When you move the handle toward you, slightly tilt the case back. When moving away from yourself, try to lean forward.
Performing horizontal traction, do not forget about breathing. Exhale, moving the bar away from you, and take a breath, bringing the hilt closer to your stomach. The movement of the elbows occurs along the torso. They should be taken as far back as possible. In this position, you should feel as much as possible all the muscles of the back. Linger in this position for one second, and then slowly return to the starting position.
Handle Types
It should be said that the "horizontal traction" simulator has several types of handles. Two-handed is the most convenient. The back muscles are effectively worked out due to the maximum amplitude. Palms are spread, hands are close to each other.
Holding the two-handed handle, you should straighten your chest and straighten your back as much as possible. Then bend the legs at the knees and firmly put them on the stops. Hands are straight. In the initial position, the load in the block exercise hangs above the limiter.
In some gyms you can find D-shaped handles. To work the lower back, grab the handle with a neutral (narrow) grip. It is necessary to exclude tension in the hands. Then this exercise will be the most productive. Try to strain only your back muscles.
A straight handle is necessary in order to pump the upper back, as well as the middle trapezoid.
Horizontal traction in the block simulator - technology
When you begin to exercise, focus on the latissimus dorsi. Work out your back as much as possible. When you approach at the top, you need to take your shoulders back. The further you take them back, the more muscles contract. Do not tilt the torso more than 10 degrees neither back nor forward. Keep your back straight throughout the exercise, slightly arching your lower back. Spread your chest.
Dangerous mistakes
Important! Exercise in the block simulator can be traumatic if improperly performed. In no case do not round your back when you are pulling the load towards you. You can also not lean forward when you take your arms away. With this embodiment, the vertebral discs are compressed.
Performing horizontal traction back and forth, you should not shift the voltage to the biceps. They perform the function of stabilizing the elbow joint. It is important to fix the legs to the very end, performing the exercise in the block simulator. During approaches, you do not need to straighten or bend them.
Everyone has long known that the quality of a workout depends on breathing. To make it easier for you to keep your lower back in a fixed position, hold your breath when you are pulling yourself.
When is the best way to pump back muscles?
Include horizontal traction in a set of exercises on simulators. This exercise is suitable for both a beginner and an advanced athlete. It will strengthen the back and make it more embossed. You can do horizontal traction at the end of your training day. Before it, work out the vertical draft and draft in the slope. The sets in the complex will provide an excellent result.
Maximum effect
Exercises on simulators aimed at specific muscle groups should be divided into days. On the first day, only the back is worked out, on the second - hands, and on the third - legs and buttocks. All athletes adhere to this principle. You should not overload yourself with training. To achieve maximum effect, regularly go to the gym and adhere to proper nutrition.
Performing horizontal traction in combination with other exercises, you will increase the thickness of the broadest muscles and get a taut press. If you have back problems, contact your trainer. Let him write you a personal program, which will include sets aimed at strengthening the spine. It is also important to correctly execute them. Breathing plays an important role.
Usually, the trainer prescribes the number of approaches in an individual program, however, if you are independently engaged in the gym, add 3 sets of horizontal traction to your workout . Ten times will be enough. You can adjust the weight yourself.
Want to get a beautiful and toned body? Do you want to catch the enthusiastic looks of the representatives of the opposite sex? Then regularly attend workouts and include horizontal traction in the block simulator in your program.