Exercise traction T-neck. What, why and why?
As you remember, in your previous article on this [ How did the music for training help me? ] I said that my mossy gym closed for summer repairs. So, in this regard, I decided to come back to the camp of a rival company, i.e. to another rocking chair. He came, began to study, and after the training he immediately ran to write this article – T-reef traction. And the thing is that in the hall I was just stupefied as some people did this exercise. We all know (well, or guess) that it is designed to work out the middle of the back. The movement must be carried out by reducing the blades and leaving the load in this target zone. In the variants from the side, I looked so much that I was just taken aback. People loaded on 60-80 kg on the projectile and, grunting, pulling with one hand, someone connected the shoulders, round the back, in general, it was something else spectacle :).
And it’s okay if 1-2 of 10 people had mistakes , however, the statistics reached 5-6 , and this is already a serious hint at the complete absence of the supervising control of the coaches. As some readers wrote to me quite recently to the post office of the project : I came, paid, but they didn’t even give me 5 minutes, treated me like a money bag. Well, okay, today we are not talking about this, but about a specific exercise.
Of course, this situation did not suit me, and I decided to share with my subscribers and visitors (which, by the way, there are already more than 3300 people) the only possible way to carry out the T-neck, as well as various technical features and nuances. What came out of it now and find out.
For a better understanding of the material, all further narrative will be divided into sub-chapters.
Why is the T-bar a major exercise?
If the ideal female figure in the eyes of a man looks like an hourglass and a pear, then a man’s is a wide back with a V-shaped conical shape and a narrow waist. To achieve such proportions, we need appropriate accented exercises. And traction dumbbells, barbells, T-neck – one of them. In addition to the development of the back muscles in thickness, there is also an improvement in the athlete’s posture and the risk of injury to this muscle unit is reduced. Also, T-traction allows you to use smaller, deeper back areas that cannot be “hooked” when working with classics of the genre – dumbbell traction in the slope or traction of the barbell in the slope . As a result, the back is more detailed and deep.
What are the advantages?
use neutral grip (when palms are looking at each other). From a biomechanical point of view, this is a stronger position for thrust, and your back muscles can be heavily loaded;
effectively outline the contour of the middle area of the trapezium and highlight the “small things” of the back muscles;
use a lot of muscle arrays. Although the exercise is isolated, however, in addition to the middle of the back, the load gets its bottom, and the abdominal muscles are also well stimulated.
The broadest muscles of the back, trapezium, rhomboid, large round, posterior deltas and biceps take part in the work. As for the T-neck itself, the muscle massifs that are involved in the work are as follows.
traction t-neck muscles in work
Technique perform traction T-neck
Far from many newbies (and not only) know that the main secret of a massive back is its volume load and RDX Surge work with limit weights. Something to hide, I myself sometimes referred to pumping my back with a cool, but this is a large muscular group that requires or allocates it a full-fledged individual day or work in 3 basic exercises with free weight (dumbbells, barbell). To work with extreme weights, you must first master the proper execution technique. Step by step it looks like this.
Step number 1.
Go to the simulator T-neck. Strung on his free end pancakes. Stand up between your legs. Grasp the handles (grip a little wider than shoulders), firmly place your legs on the steps, bend your knees slightly, keep your back straight, look forward. This is your starting position.
Step number 2.
As you exhale (force), begin to pull the T-neck towards you. At the end point of the trajectory, squeeze the back muscles together, pulling the shoulder blades towards each other. When breathing in, slowly return the weight to its original position, preventing it from touching the simulator platform.
Step number 3.
Perform the specified number of repetitions.
In the picture version, this whole mess looks like this.
Traction t-neck, technology performance
In dynamics, the T-neck with a neutral grip is …
Tips and Tech Chips
Of course, no exercise can do without its subtleties, they are in the T-shaped burden. So remember:
in relation to the projectile body should be at an angle of 45 degrees;
at the end point the neck should practically touch the chest;
control the weight throughout the entire range of motion, lead it smoothly;
move continuously on the entire trajectory of movement, without any stopping points or pauses;
grabbing your palms to yourself will allow you to lift more weight;
in the upper part of the trajectory, squeeze the shoulder blades and hold them in this position on 2 counts;
string the pancakes of smaller diameter on the neck, so the amplitude of movement will be larger;
do an exercise in front of the mirror to keep an eye on the technique;
the movement is due to the information of the shoulder blades, and not thrust biceps;
hold your hands as close to your body as possible during the traction;
at the beginning of the exercise, it is important to balance the stand correctly so that when lifting, the weight does not pull you forward, so choose an adequate weight and look for a stable position;
when failing in the last approach, reduce weight by 20–30% and perform as many repetitions as you can.
Variations of the T-neck
There are different types of T-neck, in particular, there are three main ones:
№1. Traction reclining with pressed chest.
Exercise with emphasis in the simulator removes the load from the waist and makes the exercise less traumatic. When performing, make sure that the chest is “sealed” to the support with the weight of the weight.
traction t-neck with emphasis in the simulator
№2. Thrust one end of the rod.
Not all rooms have a simulator for traction T-neck. In this case, you need to take the usual bar, one end to drive into a corner and fix (so as not to move), and hang the burden on the other. Place your hands as close as possible to the plates of pancakes and begin to perform cravings for the chest. To increase the amplitude, you can use the step platform.
traction t-neck variation 2
Number 3. Thrust neutral grip.
In this variation, you use narrower, parallel to each other, handles on the simulator. At the same time, the palms each look at themselves;
T-bar, variation 3
Well, perhaps, and all that I would like to report, it remains to summarize this whole boltology and say goodbye.