Exercises on the trapeze
Exercises on the trapezeSchrage standing.
This is the most common variant of Schrage.
Technique: Standing in the original position you hold burdening straight arms.Then, without bending your arms, lift the shoulders as high as possible.Then gently fall and repeat the movement first.Schrage standing for ideal dumbbells or bar with a curved neck – they will not put pressure on the legs or groin.as the usual bar bar.To set the lower limit of movement in standing Schrage, take the same stand or boxes.If you are working with a barbell with a straight neck, use raznohvat – he is the most reliable.From the set to change hands Seto.Attention! Whichever option you do Schrage.never rotate the shoulders – this is a terrible blow to the shoulder joints! At the end of a repetition in any case not relax your shoulders.do not let the weight of the "pull" them down.Hold your hands in burdening.Do not forget to sprinkle talcum powder or chalk his hands to grip was as safe as.
Schrage barbell behind.
For this option, you will need a crouching position for the rod.If you try to take the bar off the floor, then lower back guarantee injure.
Technique: Stand up straight, hold a barbell strai
Exercise on the forearm
Exercise on the forearmRod with cord.
The best exercise for your forearms.
Technique: simple.Hang on the end into a pancake from the bar and start to twist the rod brushes, the brush will not give up until.Squeezing a rubber ball or dynamometer.
Technique: I recommend regularly to compress data objects.a "lift" your forearms and strengthen your grip.
"Reverse" raising the bar for biceps.
Technique: grasp the straight bar reverse grip and forward.Along the way, loaded with biceps.Instead of the neck, you can use the block.
Bending the wrist, palms down.
Technique: Sit on a low bench, so that the basin was below the knees, lift your legs to your toes.Vozmine short neck, hang up the required weight.Put your hands on your hips so your forearms to "hanging" just brush.Grasp the barbell with palms down and then do 12-14 flexion / extension to complete failure.
Bending the wrist, palms up.
Technique: Sit on the bench at half a meter from the edge.Lean forward, place forearms on the bench so that the "hanging" only the hand (palms up).In their hands – a short neck with the necessary weight.Perform 12-14 flexion / extension.You can do curls using as a prop and not bench your knees.
Exercise the neck
Exercise the neckFlexion of the neck lying.
Effective exercise for the front of the neck.
Technique: Lie across a flat bench so.the neck can move freely.but the whole surface of the shoulders rested on the bench.Fold the towel and place the triangle on the bridge.Then a "litter" pancake place (which you afford).Clutching his forehead, tilt your head back up to about 45 degrees below the neutral position.Then lift it until the chin touches the chest.
Bridge wrestling.
Technique: kneeling.his head resting on soft bedding and.helping hands at the beginning.make a circular motion in different directions.and forward – backward.Make up to fatigue.
Exercise the brain with a helmet.
Head helmet is now not uncommon, it is sold in almost all sports shops.Head helmet consists of several canvas belts securely fastened to each other.
Technique: wearing a helmet and tightly securing the encumbrances, to lift their heads.To train the front surface of the neck to go back on a horizontal bench so.fixed to the back of the helmet weight hanging.Lowering his head, the maximum down without jerking, slowly raise it.Without stopping to repeat 20-25 times.I do this exercise with a weight of 75 kg.For the back of the neck: to lie prone on a horizontal bench.Weight attached to the helmet in front.Lowering and lifting the head.My operating weight of 40 kg.In addition.lying on its side.using a helmet.Practise the lateral surface of the neck tilting the head to the shoulders of the full amplitude.Please Note: The neck muscles are weak in untrained men.they can easily injure.so be careful and always start with small weights workout.
Extension of the neck in the simulator Smith.
It is very difficult exercise, not for beginners.
Technique: install a bench in the simulator Smith horizontally, like bench press.Secure the neck barbell at a level that could easily take the starting position.Use the bar with a soft roller or a put on the base of the skull a folded towel.Then move your head under the bar so that it rested on a towel as near as possible to the base of the skull.Using both hands, lean on the bench directly under the heading.leave one leg on the floor.and the other put one knee on the bench.Fix the position of the torso, back, hold parallel to the floor.If necessary, ask your partner to raise the bar.Drop your head so that his chin touched his chest.Then slowly begin to straighten the neck.until the person turns out to be about "half way" from the horizontal to vertical.Remember, your partner all the time should have been on the alert!
Flexion of the trunk on an incline bench
This activity is intended for the development of the rectus abdominis muscle, abdominal.In another exercise is also called the roll for the press.Twisting can be done on an incline bench.can be performed on the horizontal bar.can be executed in the simulator.The most common way – it lifts the body on an incline bench.
The fundamental error in the performance of twists – it's more work in the hip flexors attach the muscles back extensor.And do not try to reach the maximum range of motion.
Flexion of the torso simulator
Development of the upper and lower part of the abdominal.This exercise is similar twists.but it requires for its execution of a special.sometimes quite intricate simulator.which is not available in all rooms.There are no special advantages over the twists on the bench or on the floor it does not.except for the ability to control weight weights.
Error – The pelvis is not in line with shoulders.and shifted back – in this case the body begin to flex muscles to help the front of the thigh.Elbows are omitted on.almost to the knees.amplitude increases sharply.that automatically activates the lower back.
Flexion of the trunk on a Roman chair
Exercise for the upper abdominal.Performed with a rounded back of the truncated amplitude.At the lowest point the body is only slightly tilted back.the entire responsibility on the back of the simulator does not need.otherwise increases the load on the spine.press and practically does not work.When driving down – breath, you move up – exhale.
The most common error that large amplitude motions, the lowest point of the athlete lies on a bench.In this case, when lifting a heavy load spine, and therefore likely to get injured spinal cord.
Flexion of the trunk to the upper block
Development of the upper and lower part of the abdominal.This exercise is more likely to use meters in the old days than now, but it is quite effective.One of the best exercises to press.bending on a block device.provided.what you are doing it correctly.
The basic mistake – move straight down the body.The working weight is growing, but the abdominal muscles are not trained.The maximum squeeze your abdominal muscles for better concentration and better study of
Lifting the feet on an incline bench
This movement is working muscles of the lower abdomen and hip flexors.You are lying upside down, with trains all abdominal surface.The loin is pressed against the blackboard.short range of motion.legs bent at the knees and at the bottom did not fall completely.In the top of the knee do not have breast.When driving down – breath, you move up – exhale.
To keep the voltage lower parts of the abdominal.be careful.your back during exercise at all times remain pressed.If you relax.it will transfer much of the load on your lower back.exercise and lose its effectiveness.
Climbing down in Vis-ups
Exercise for lower abdominal lift the bent leg on the bar.In order.to properly perform this exercise.need to take a narrow grip.hang on.and exhale lift your feet up.until it touches your knees chest.
At the wrong version shortens the amplitude, rise to the horizontal leg.At the same time is only part of the abdomen and the muscles not loaded.
Rotation with a stick on his shoulders
Traning is impossible without the exercise of oblique abdominal muscles.They create a kind of corset, which support a good tone waist.In order.to properly perform the rotation movement with the stick.hands should be placed at the edges of the stick.and during the rotation to look straight ahead.The amplitude of the motion should be the maximum.
The most common mistake – it's leaning forward, or rotate with the head.With this performance the vestibular apparatus.as a rule.does not hold.and the athlete is forced to stop traffic.
