The spinal muscles are the second largest muscle group in the human body, after the legs. Providing loads on the presented sphere allows you to make the torso visually wider, to form an attractive V-shaped silhouette. An extremely effective exercise for a comprehensive pumping of the back muscles is the lever pull in the simulator. We will talk about it in this material.
Features of the exercise
In order for the lever traction to allow gain in muscle mass in the region of the broadest muscles of the back, it is recommended to exercise on the simulator, performing a wide grip. If the main goal is to pump the muscles that go along the spine, you need to take a narrow grip.
Of particular importance are classes using the correct technique. Attention should be paid to the correct position of the body. The back should be flat, the legs bent at right angles, and the feet fully rest on the floor. To begin the exercise, you must grab the handle of the simulator and pull them towards you. Leverage should be performed due to the work of the back muscles. You need to pull the handle on the exhale, and lower it on the inhale.
Benefits of exercise
Exercise lever traction allows you to have an accentuated effect on the middle region of the back. In this case, the body is securely fixed in a static position. Thus, the back is not subjected to excessive, unnecessary overloads.
Due to the presence of horizontal and vertical handles on the simulator, the athlete can change the grip. This allows you to shift the emphasis from the muscles in the center of the back to the peripheral areas that need careful study.
In other words, lever traction makes it possible to train the back safely for the spine. In this case, the athlete receives a high variability of body movements. If desired, traction can be performed alternately with each hand.
The right technique
Linkage is performed as follows:
- To begin with, the simulator is adjusted to individual body parameters. In particular, the seat is adjusted for the growth of the athlete.
- The athlete is placed in the simulator seat, resting his chest against a vertical surface. Hands are stretched forward. There is a grip on the handle of the simulator.
- Handles are attracted to the body. In this case, the blades are completely reduced at the end point. Throughout the workout, the back remains flat. Deviations back should be avoided. Errors are also considered any vibrations of the upper part of the body.
- At the end, the weight drops back. However, it does not return fully to the support. Using this approach to training makes it possible to maintain back muscles in constant tension.
Finally
So we found out what the linkage is. In conclusion, it is worth noting that novice athletes often perform the exercise due to biceps. The hands get tired pretty quickly, and the muscles of the back do not get the proper loads. To make training as effective as possible, it is recommended that you do not pull with your hands, but with your elbows. In this case, it is worth focusing on the back and try to turn off the biceps as much as possible.
It’s not so easy to develop the right technique for doing the exercise. However, without its application, one should not count on achieving serious results.