Head pull in block simulator - an alternative to pull-ups
The pull of the upper block behind the head is an exercise that is aimed at working out the muscles of the back. It is a great alternative to pull-ups on the horizontal bar for those who are still hard to lift their own weight.
First of all, the exercise makes the latissimus dorsi muscles work. In addition, it involves: the rhomboid muscles, the lower part of the trapezium, the large round muscles, biceps, brachialis and brachioradialis.
Head pull refers to basic exercises, as it includes the work of several muscle groups and joints. Despite this, it is recommended to use it as an additional load after performing more difficult exercises.
Due to the fact that the thrust loads the muscles of the back, it is often included in medical complexes for the spine. With regular implementation and proper combination with other exercises, it helps to strengthen muscles and get rid of chronic pain in the shoulders and lower back. However, if you know that you have problems with your back, you should not engage in amateur performances without the permission of a doctor.
Before starting a workout, you need to choose a suitable weight and determine the number of repetitions. The weight used depends on the level of physical fitness and the goals of the athlete. It is better for beginners to start training with minimal burden to practice the technique.
As a rule, the exercise is done 10-15 times, 2-3 trips.
Regardless of the duration of the training and the weights used, it is imperative to warm up before class. In the end, you need to relax the muscles with stretching. Following these simple rules will make your workout safer and more effective.
Take the correct starting position. Sit on the simulator and place your legs under the special support rollers. Grasp the handle with a wide grip, straighten your back. At the upper point, the arms are extended, elbows are extended, but the muscles are not relaxed, but are in good shape.
The thrust is performed as follows:
As you exhale, pull the cable handle down. Pull your head slightly forward and lower the handle to a level just below the back of the head. The gaze while moving is directed forward, the straight position of the back is maintained, and the elbows move along an arc in a plane perpendicular to the floor.
At the bottom, linger on a few counts and, as you inhale, slowly return to starting position.
Repeat the described movement 10-15 times.
Additionally, attention should be paid to grip. As was said - the grip is used wide. But how much? With the right grip, when you bend your elbows at a right angle, your forearms are perpendicular to the floor. This is about one and a half times wider than the shoulders.
You should also take into account the moment that the traction additionally involves the biceps. Making a movement by bending your arms is one of the most popular mistakes in this exercise. To avoid it, concentrate on your elbows. It is the elbows with force that move down, and the forearms and hands are just the hooks with which you cling to the weight.
If during the training of the widest you feel that the biceps are tired much faster than the completion of the set, then you are doing the exercise incorrectly. Try to perform the movement at the expense of the back - it is she who must be tired.
Although the exercise is one of the basic ones and is suitable for beginners, many make mistakes in its implementation. The points listed below make the cravings ineffective and prevent the desired result from being achieved:
stooped shoulders, curved position of the spine;
separation of the buttocks from the bench while raising the arms;
redistribution of the main load from the back to the biceps;
the choice of too much weight, which does not allow to make the movement correctly.
You should not completely relax in this phase of movement. Of course, it is recommended to stretch the muscles after contraction. And it gives its results. But in this case, such a “relaxed” stretch can be traumatic, especially when working with significant weights. Therefore, the arms are fully extended, but the muscles are kept in good shape.
How to get results from the exercise faster?
Please note that the exercise must be performed with a perfectly flat back. If, due to poor joint mobility, you begin to hunch, give up traction. You will be able to return to this exercise in the future, and now improve your fitness with other types of exercise.
Keep your head straight and look forward throughout the exercise.
Moving down, tilt the housing slightly forward and bring the shoulder blades together. This will make the movement clearer and concentrate tension in the right muscles.
Pull the handle to the middle of the head. You can use the straps to secure the hands and remove the extra load from the forearms.
In the upper position, try to spread your arms as much as possible. But do not let the muscles relax completely under weight.
Although the exercise involves a wide grip, do not overdo it. Too wide a position of the hands on the handle of the simulator will reduce the amplitude of movement, thereby reducing the efficiency of traction. The ideal grip, as mentioned above, is 1.5 shoulder widths.
Head pulling is an important exercise that you should include in your activity plan. Provided that it is correctly and regularly performed, it will give excellent results.