you poitrine circulation It is one of the most useful exercises for exercising and in private large dorsal. It is an alternative traction method, which allows you to adjust the load, better control the movement and adapt the exercise to different levels.
If the entire assembly is a simple exercise, it is fair and consistent until the end. The key is good positioning of the torso, control of the shoulder blades and the choice of poitrine shooting prize the most adapted according to the objective.
Dans ce guide, nous voyons la poitrine draft techniquethe muscles that are active, the types of rewards, the latest news, the experiences and comments of the integrated routine.
Muscles applied to poitrine pulling: those areas worked?
you poitrine circulation It is a vertical traction exercise. Your main goal is to activate both, since the grippers and stabilizing muscles are also involved.
- Large dorsal: It is the main muscle of the exercise. It is responsible for the tire of the bottom and body fasteners, helping to make the body bigger.
- Grand round: Work with the large dorsal and part of the traction of the bras on the trunk.
- Biceps: aide lors of the flexion du coude, bien qu’il ne doive pas supporter todo eleffort.
- Trapèze moyen and lower: Helps control the position of the smoke plates during descent and mountaineering.
- rhomboids: Participation in scapular retraction, especially movement is controlled.
- Center : Keep your torso stable and avoid useless balances.
That is why it is so beautiful that a person’s anger is the result of his anger.
How to make a poitrine draft: step-by-step technique
Good technique begins before you throw the bar. A good position to take into account the difference between the effectiveness of the big back and the compensation end of bras and du two bottoms. To perform this exercise with stability, it is a habit to use poitrine printing machineIt allows you to adjust the load, fix the jambs and control the movement.
- Starting position: Asseyez-vous sur la machine, ajustez le support des jambes et posez bien les pieds au sol.
- Price: saisissez la barre avec la Prize choisie. Elle can be pronation, supination, neutral, open or closed.
- Torso: Inclinez-vous légèrement en arrière, mais sans transform l’exrcice en rameur. La poitrine doit rester haute.
- Omoplates: Avant de tirer, baissez légèrement les épaules et activez le dos. Do not start the movement around the trapezoids.
- Descent: Amenez la barre vers le haut de la poitrine en controlling la trajectory.
- Codes: after descending and returning the words, they are only unique after the main ones.
- Montee: Release the handle bar until you control it until you remove the bras without losing the tension.
a good haute poulie shooting Do it yourself and take traction control to do this. If you have doubts about the evolution of your biceps or your progress, you will be grateful for your prize, your load and your coudes position.
Courante errors au tirage poitrine
Pulling is very effective, but it is also easier to execute during the elimination process.
- Body Balancer: Use force to reduce the work of the large dorsal and lose the precision of the exercise.
- Pull behind the neck: This is the general rule and the position is uncomfortable.
- Hausser’s chapters: If the épaules montent vers les oreilles, the trapèze supérieur dominates the movement.
- Se pencher trope en arrière: a vertical inclination is normal, but with the support of the torso and rear, the exercise is performed according to a rameur.
- Single puller with fasteners: The biceps help, but the intention should be to lower the elbows after both.
- Relâcher la montae: Control the return phase, maintain tension and improve muscle stimulation.
Signs of strength from dorsal activity, torso maintenance, and bar control throughout the movement.
Types of prizes for poitrine printing
you poitrine printing prize It can greatly modify the feeling of exercise. There is no single perfect prize; dependent on mobility, level and objectivity.
Tirage poitrine overte award
you poitrine print run ouverte prize This is one of the most colorful variants. They are performed, the main ones being larger than the main ones and the general prize of pronation.
Elle génère gives a good feeling of work on the outside of the dorsal. However, it is not necessary to disconnect the electrical network excessively. A great price with great amplitude and comfortable movement.
Printing with conservatory award
The price continues with a long run and general easing and a great feeling of contraction and final movement.
It is fair to say that the price is neutral and that the accessory is in the shape of the triangle. It is a convenient option for you to check out and also check if you are aware of the high prices.
Pulling with reward and supination.
Avec la prize en supination, les paumes sont tournées vers vous. It is a general work plus the biceps, but also the care of the body and the dorsal position.
Let’s continue with our journey and control.
Printing with neutral prize
The neutral prize places the pieces face to face. It is a reminder of the most comfortable options for epaulettes and poignets.
It is a great alternative if you choose a natural movement or so that you can perform your own joints.
Tirage poitrine vs tractions
Poitrine pulling and traction follow a similar scheme: vertical traction. The main difference lies in loading and control.
Lors des tractions, vous soulevez votre propre poids corporel. It’s a great exercise and a great relative strength.
With a lot of poitrine, you can adjust the load according to your level. This is an ideal option to improve technique, build up drag volume and work on control. In the spaces of entry plus completes, all functions and racks You can also use combinations of traction, barbell exercises, pulleys and strength work in general.
This is the only way to do the exercises. If you don’t have luck with traction, you can help build strength. If you have a problem, you still need complementary service without having to worry about fatigue.
Series and repetitions depending on the object
The approach adapts to different objects, the hypertrophy or strength learning technique.
| Aim | Sets and repetitions | Recommendation |
|---|---|---|
| Technique | 2-3 sets of 12-15 repetitions | Use your charge and control throughout the movement. |
| Hypertrophy | 3-4 sets of 8-12 repetitions | Check the tension on the bib without the balancer. |
| Force | 4 sets of 6-8 repetitions | Increase the single load if you maintain good technique. |
Pour la plupart des personnes, la plage de 8 to 12 trials The features are great. It allows you to work with a sufficient load without losing control of movement.
What material is required for fair printing?
To ensure a comfortable and safe manner, it is a habit to use your equipment at the highest level. This type of machine is perpendicular to the load, well fixer les jambes et de travailler la traction vertique avec stabilité.
If you organize a full body routine, you will want to pay attention to the pulling exercises along with the poussée movements. For example, after the trip, including the exercises d’épaule avec une Pro Series military selection machine you are a machine to develop military assistancecontinue investigating your trajectory, orientation and stability.
In the more oriented routines versus the force, the olympic bars It is fair to say that the work carried out is completed for the basic exercises of military development, the rames or the multi-joint movements. In addition, drafting is the result of more complete planning, without using the main function: developing traction force.
you poitrine circulation It is a basic exercise to train the large dorsal, large teres, biceps and scapular muscles. To achieve this, keep three keys: check the plates, maintain the freshness of the base and test the tire with the élan. It is a good technique and an adequate price, but it is also a matter of developing the construction principles for a more robust and balanced construction.
