Thrust vertical block is a basic exercise, part of the system of training and advanced athletes, and those who want to get a good shape. Exercise is quite simple in terms of technique, but it requires very precise performance of all elements, otherwise the desired result is achieved.
This exercise – a good alternative to pulling up, it is aimed at pumping up the pectoral muscles and the broad upper back and forearms and biceps with special shells.
Digression: you do not know how to pump up your back? Deadlifts with a barbell – the best basic exercise to train the muscles of the back.
Unlike pull it allows you to adjust the load, which is impossible for pulling up, so it is suitable not only for athletes but also for overweight people who want to model good figure.
When it is running the risk of injury or strains is significantly lower. How to correctly perform the vertical thrust block, the video will show in the end of the article in detail.
Machinery and embodiments
Technique includes several options. For example, the vertical traction unit sitting performed on a simulator, with fixed feet.
Widely spaced hands take up the crossbar and back should remain straight, and lower back tense.
Thrust vertical block wide grip is that the bar should be pulled smoothly to his chest to his shoulders, then slowly back into place, after which an exhalation. When the blades are reduced, the back is tense.
Link vertical block reverse grip allows effective simulate athletic torso. She also performed on the simulator, fixing his feet, but here you need to catch up to the bar, located above.
Hands strictly on width of shoulders, back, tense, and when reached the maximum lift point, the blades need to be reduced, then the vulture returns to the starting position and an exhalation.
Thrust reverse grip vertical block performed while sitting, with the platen roller under the thighs and the back straight. Palm turned to him and located at a exercise rod t-fretboard minimum distance from each other. Abruptly pulled off the handle, pull it to your chest, bringing the blades.
This state persists for several seconds and then smoothly return to their original position. Here, the main burden falls on the latissimus dorsi, also involved the forearm and biceps.
Related article: ” How to build trapezius muscles? ”
Which muscles are involved in the exercise
Link vertical block chest uses large and small muscles of the back and infraspinatus. In the sitting position the feet in the hips, it is desirable to fix the special rolls, knee bent at a right angle, grip wider than shoulder width.
Exercise makes you exhale: body unbend and shoulders, forearm bent, but you have to make sure that the spine is not pererazgibalsya and forearms and torso were constantly in the same plane.
Thrust vertical block to the chest reverse grip is performed on a block simulator with a straight pen that captures shoulder width reverse grip, that is facing the hands themselves.
The handle with the power to pull the breast and deflect the motion as the spine, then slowly returned back. In this case, the main burden falls on the biceps, and not on the back.
Link vertical block narrow grip
Craving a narrow grip the breast vertical block technique resembles the thrust to the chest wide grip, but it involves different groups and even parts of muscles: wide grip contributes to the elaboration of the broadest muscles and narrow – the internal parts of the same muscles and the bottom, that is focused not as the creation of a relief back, but on strengthening the muscles throughout their depth.
The main burden should fall on them, not on the biceps, so you need to keep the back straight, slightly caved in at the waist, and to reduce the blade. Narrow grip may be direct or reverse.
Traction unit for a head
Thrust vertical block of the head must be done when the muscles are already warmed up sufficiently. It is very important the correct technique to avoid injury to the joint. Exercise is carried out smooth raising and lowering of the shell, without the accelerations and decelerations, bringing the handle only to the occiput.
Landing as close as possible from the machine to the cable fell exactly on the diagonal. Width grip medium or wide, the back necessarily to bend at the waist, to reduce the blade.
Tips for Girls
Thrust vertical block for women is designed to study the core muscles of the back, which strengthens its muscular corset. It is important not to overdo it: optimum weight for beginners is considered 10-15 kg. Particular attention should be paid to the correct technique of the exercise, otherwise not be able to achieve the desired result.