Piri Raider - a man with amazing willpower, hardworking and very stubborn. Modest physical data and the lack of tangible results over a decade of training did not prevent him from becoming a bodybuilder, founder and editor of the famous Iron Man magazine. Exercise traction Raider - his invention.
What the exercise is for
Actually, the creator of the Raider traction performed this exercise as part of the breathing squat program. It is aimed at expanding the chest and is not power. It is easy to guess that the closest alternative, designed to stretch the chest and increase its volume, is considered to be a respiratory pullover.
The effectiveness of such exercises is highly dependent on age. The most impressive results can be achieved at a young age, when our skeleton continues to grow and form. For example, men grow on average up to 20-27 years.
But even at an older age, you can use the Raider craving, the situation is far from hopeless. It’s just that the results are more modest, but additional centimeters of volume in any case will not be superfluous.
At first glance, the exercise is simple. But in order to achieve maximum efficiency, you will have to try. It is necessary to monitor not only the execution technique, but also carefully listen to your own feelings, clearly fix your condition.
The Raider thrust is performed as follows:
Find a suitable and reliable support. As such, the corner of the building, the door jamb (if you are doing at home), the stand of the simulator, power frame or horizontal bar can act.
Stand facing the support (approximately at arm's length), initially try to place your feet at the width of the pelvis or at the width of your shoulders, and over time you will choose the most comfortable position.
Grasp the selected foot. The arms are straight, staying closer to each other and are slightly above the level of the head. Hands can be joined or positioned at a short distance, depending on the support used. There should be a natural deflection in the lower back. You will feel tension in the chest area, as if “putting” the weight of your own body on your arms and chest.
Take a deep breath, hold your breath and, holding the support, gently pull your hands down and towards yourself so that the tension in the chest increases.
Do traction for a few seconds (5-6), then exhale and repeat.
As a rule, there is a feeling of slight discomfort in the chest area. This is normal and indicates that the Raider thrust is performing correctly.
As mentioned earlier, the result depends, inter alia, on how closely you monitor your feelings. Try to choose the most suitable position in which the feeling of impact on the chest will be maximum.
You can put your legs a little closer or a little further from the support or relative to each other, slightly bend your elbows. Gradually achieve the most comfortable and effective position and remember it.
When you learn to do the exercise correctly, you can add complication. In the process of traction, tighten your neck and carefully tilt your head back, you will feel how the chest is additionally stretched.
The Raider's thrust, performed after heavy breathing exercises (when the space of the chest is maximally expanded), will give the maximum effect. As we already know, the author of the exercise performed it after breathing squats.
The number of approaches you can choose individually. Exercise does not require a long recovery. To get started, try 10–20 repetitions.
The abdominal muscles should be relaxed. If you strain the press, the Raider craving will be less productive.
Calculate your strengths if you have minimal training. Large breathing exercises can cause dizziness. Act gradually, consistently and reasonably.