Exercise the lever rod on the simulator

The dorsal muscles are the second largest muscle in the human body, after the legs. The load on the presented sphere allows to make the torso visually wider, to form an attractive V-shaped silhouette. An extremely effective exercise for the complex pumping of the muscles of the back is the leverage in the simulator. We will speak about it in this material.

Features of the exercise

To leverage traction allowed to gain muscle mass in the area of the widest musculature of the back, it is recommended to practice on the simulator, performing a wide grip. If the main goal is the pumping of muscles that go along the spine, you need to take a narrow grip.

Of particular importance are classes using the right technique. Attention should be paid to the correct position of the body. The back should be flat, legs bent at right angles, and the feet fully rest on the floor. To begin the exercise, you need to grab the handle of the simulator and pull it toward you. Lever traction should be performed due to the work of the muscles of the back. Pull the hilt in the exhalation, and lower - in the inspiration.

Benefits of exercise

Exercise lever linkage allows you to have an accentuated effect on the middle back area. In this case, the body body is securely fixed in a static position. Thus, the back does not undergo 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 focus from the muscles in the center of the back to the peripheral areas, which need careful study.

In other words, the lever rod 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

Lever pull as follows:

1. To start, the simulator is adjusted to individual body parameters. In particular, the seat is adjusted for the growth of the athlete.
2. The athlete is placed in the chair of the simulator, leaning against the vertical surface of the chest. Hands stretch forward. The grip is carried by the handles of the simulator.
3. Handles are attracted to the body. In this case, the blades are completely reduced at the end point. During the entire workout, the back remains flat. It is necessary to avoid deviations back. Errors are also considered any fluctuations in the upper part of the hull.
4. Finally, the weight is lowered back. However, it does not return to the pedestal in full. Applying this approach to training makes it possible to maintain the back muscles in constant tension.

Finally

So we found out what a lever rod is. Finally it is worth noting that beginners often perform the exercise due to biceps. The hands get tired pretty quickly, but the back musculature does not get the proper loads. To make workouts as effective as possible, it is recommended to draw traction not with hands, but with elbows. At the same time, it is worth concentrating on the back and trying to turn off the biceps as much as possible.

To develop the right technique for doing the exercise is not so simple. However, without its application, one should not expect to achieve serious results.