Thrust of upper block - correct execution

Before you begin to implement the approach, you need to make sure the simulator works and its condition is stable. It is necessary to check the condition of the cable and all fasteners and connections in order to protect themselves from traumatic situations. After a brief inspection, you can sit down for the simulator.

The position of the rope throughout the whole approach should be vertical, it is permissible only to slightly change the amplitude of motion towards the torso. To fix the legs there is a special T-shaped fastener. Before starting the "upper block traction" exercise, adjust its height and fasten the hips. In the worst case scenario, such fastening may not be. In this case, you need to poke a little thought and come up with a way that would not allow you to tear off the torso from the seat and legs from the floor. As an option, the bar can approach. Just need to hang on it a sufficient amount of kilograms and put on their feet to fix their position. You can also put on a belt and hang a heavy pancake to it. Thus, the thrust of the upper block must be carried out with a certain fixation of the torso and legs.

Handle and grip

This exercise can be performed by various types of grips, with the help of many types of handles. You need to choose these parameters for yourself so that the approach can be done with the maximum possible weight at a safe amplitude. Most often the thrust of the upper sitting block is carried out with the help of a straight handle with the use of a supine grip (the distance equal to the width of the shoulders). Well, in the future, you can individually select the position of the hands for yourself, providing maximum comfort for the exercise. In addition, you can use a parallel grip. With this approach, the symmetrical position of the hands is ensured. It is quite natural that with such a technique of execution, it is necessary to reduce the working weights, in contrast to the supine grip. The traction of the upper block with a back grip concentrates all efforts on the widest muscles, effectively hammering and working them. Among the variety of positions of brushes and handles, you can choose for yourself the most convenient and acceptable way.

Technique of execution

The traction of the upper block is made smoothly without any jerks. You can watch directly or upwards. If you start from the top, the handle should touch the top of your chest. Amplitude should not cause pain and discomfort. When the handle moves from top to bottom, you need to slightly deflect the torso back. In no case should you round your back or stoop. During movement, it is recommended to bend it. If the hands do not reach the level of the shoulders, then it is considered that the selected weight is too large. In this case, it is not possible to break the blades, which, by the way, is very important. You can make a short pause in the lower phase of the exercise to maximize the quality of the muscles involved. But we should not sharply let go the weight after that. The thrust of the upper unit must be carried out with maximum smoothness and accuracy.