Extension of hands on the block. Technique of execution and nuances
This exercise for the hands is the mostcommon for women, as it effectively tightens the zone at hand. As everyone knows, representatives of the weaker sex more prefer their training on simulators than pulling dumbbells and bars, while in the gym. But you can often see and stretching the arms on the block in the performance of men. The basic detail, like all exercises, is the right technique, without which it simply will not make sense.
What muscles are involved
Extension of hands on the block is an isolatedan exercise. Oriented to the triceps, which takes more than half the volume of the hand. Thanks to this exercise, like extending the arms on the block, you will increase the strength of the triceps. It will also help you to work the triceps muscle and create a relief on your hands, remove the so-called cold. If during the performance of other exercises on hands you have some difficulties, extension of hands on the block will increase the ability to work and facilitate their implementation. Also, an important advantage is that this exercise is safe, since only one muscle is involved, there is no tension on the lower back, and at the same time there is no load on it and the risk of injury.
An important role is played by what position you are intake during the exercise. You should find for yourself a position where the shoulders and the area to the elbow are immovable, all work must be done at the expense of the forearm. To do this you must try different positions and find the most comfortable for yourself. In search of the best position, you can go closer to the simulator or, conversely, move away, try to bend forward a little. But most importantly - do not allow work in the shoulder region, in which case the work will be performed by another muscle group.
The first step is to choose the most optimalthe weight. Do not immediately take on big ones. Choose the one in which the last repetition in the approach you will perform with great effort. Then put the grip on top of the handle on the grip. It is important that the arms were at a distance no wider than the shoulders. Slightly bend your knees, tilt the body slightly forward. In the initial position, the arms should be bent at right angles. The elbows should be pressed against the body.
Since the extension of the hands from the upper block isan isolated exercise, you at the time of its implementation should try as hard as possible to carry out movements solely at the expense of triceps. Bring the bar down smoothly until your arms are straightened. Hold in this position for 1-2 seconds, trying as best as possible to strain the triceps. It is also important to monitor breathing. At this stage, you must exhale. Then slowly return to the starting position. At this time, take a breath. In one approach, it is best to perform 10-15 repetitions.
You can also see the various variations of thisexercises. For example, the handle can be a rope or other shape. It turns out that the hilt also matters. The choice depends mainly on the goal that you want to achieve. The rope handle has a greater amplitude, which has a deeper effect on the muscle fibers. The straight handle more closely studies the straight triceps head, and the V-shaped outer part. In addition, some athletes prefer to extend their arms on the block down with a back grip. With this position of the hands, you can achieve the most accurate drawing of the muscle. But this is a slightly more complicated version of the classic exercise, because the thumbs are more heavily loaded, so your brushes should be ready.
Recommendations for increasing the effectiveness of exercise
- Monitor the triceps and try to use as few other muscles as possible.
- When you reach the lowest point, hold for a couple of seconds. Thus hands should be in the straightened position.
- Return to the starting position smoothly, do not throw the weight up.
- Remember that your elbows should be pressed against the trunk.
- During the exercise of an exercise, it is also important what position your legs are in. They should be slightly bent, and the body - slightly tilted forward.
- Extension of hands on the block standing is best to addin your training program the final exercise, as it will well "squeeze out" the last remaining forces, which will make the classes most effective.
- If you have just started doing exercises on your hands, do not immediately take a big weight.
- Extension of the hands from the upper block is not recommended for pains in the shoulders.
- The optimal number of approaches is from 3 to 5 with 10-15 repetitions.
These were all the basic subtleties of this exercise. The main thing is not to rush during the execution, to try to feel the muscles.