Bending with T-bar from standing is a complex loading complex movements that are used by advanced fitness and power-conditioning fans to develop a strong and stable torso. One of the biggest benefits of Twist T-bar is the improvement of muscle synergies in vertical propulsion chain from the leg muscles in the hip and torso muscles to the muscles controlling the shoulders, elbows and wrists.
Bending with T-bar from standing is an exercise in which there are many subtleties and is almost impossible to be properly learned in private practice. The exercise load a large number of joints and spine. It is recommended that people with disc hernia, abnormal deformation of the spine, injuries to joints and ligaments can not perform Twist without prior consultation and under the guidance of the physiotherapist.
Muscles Adam - Obeliques.
Front shoulder and middle chapters - Deltoid Anterior and Lateral
Long spinal muscles - Erector Spinae;
Gluteal muscles (synergists Option with squat, upright version with extras) - Gluetus group
Trapezius lower and middle
Biceps brachii, Brachialis brachii
Wrist flexors, Brachioradialis
Biceps femoris, Semitendinosu, Semimembranosus
Iliopsoas, Psoas major.
According to the position of the feet (the width of stride ramennete)
With facing feet - in the lower section support legs almost straight. The technique loads more shoulder girdle and torso.
With the squat - in the bottom section collapsed support legs at the knee. The technique loads more quadriceps and adductor.
The place of the lever grip
After the upper section - in the upper section hands are stretched in diaginal up and forward almost in line with the body. The technique focuses on the hips and shoulders.
Against the shoulder - in the upper section hands are slightly higher than the line of the shoulders. The technique focuses mainly on the trunk, because it allows greater torque in the spine, which, however, increases the risk of injury.
Occupation of the starting position
Many people think it is best Twist T-bar to start at left / right in the bottom section. Unpleasant when starting from low to high that comes with that athlete is difficult to take proper body position as slope and distance from the pivot of the lever in the ground. This leads to a loss of 1-2 minutes in the Adjust and test load arm movements. Significantly faster and is practical from the side, squatting, and to throw the lever to the side, then squatting again and push it forward and upward. Once you push the lever over the head may give in small steps until you find your body-angle lever. Stride is usually a shoulder or a little wider for tall people with long legs.
Twist is explosive eccentric movements are difficult to separate the segments, because they take place in the chain of motor muscles to shorten and relaxing with very small differences in time. Here is the motor circuit:
Grip - if you are bent to the right, let your right hand grab bars in begins, but left in nadhvat just below the right. Grip is maintained for the entire series. Changes in the next, and starting position.
Lifting of the lower section - the thighs, obliques and long spinal muscles start raising the lever on the curve.
Lifting, protection of the amplitude - the shoulders take the momentum, while the abdominal, back muscles and hips remain tight to stabilize your body and to carry the momentum completely.
Middle upper point - all muscles are pushed in flexion to stabilize the position.
Downhill from upper point - slowing the descent without line break in the shoulder girdle, shoulder forward movement of the long spinal muscles, which in turn slows. These muscle groups performed in flexion extension, ie muscles tighten while extended. So let gravity gradually descending the curve for about two to five seconds.
When you start dropping technique with an upper section and you can not slow down the burden of at least three seconds better not back it up and let the floor and reduce burden.
When you start turning in the lower section, do not let your legs to keep up. Move it in sync with the lever, rather than after it. Aim for explosive lifting.
Do not allow your spine to bend in an arc, regardless of direction. The straight line here is preferable.
Hold your breath while lifting. Thus abdominal pressure will remain constant and increase your resilience. You can exhale in the upper middle section, to breathe and to continue dropping or perform the entire range without exhaling.
Some athletes prefer to cross the fingers, but this is a bad idea, because although it allows for symmetrical load, the limit under the grip of the palms and reduces the area of friction with the lever. With more weight and sweaty palms, the consequences are slip and hit his head.
Use a small burden to carry the series, which allow you to do five to ten repetitions at the desired pace.
The recommended rate is 1-2 seconds to lift, hold 1-2 seconds, 2 to 5 seconds down.
Bodybuilding fans can use Twist T-bar in a period of muscle mass as a technique focusing on obliques and shoulders with a grip on your shoulders. For them I recommend a slower pace.
Fitness and power-conditioning fans on the other hand can benefit from strengthening the general nature of the exercise in order to develop a strong and stable torso, and improve muscle synergies for disposal eccentric movements involving the whole body. The latter is useful in tennis, golf, bowling and more.
Historically, fans of martial arts are the first discovered this movement, teaching their physical fitness expert Pavel Tsatsulin. Twist them to develop explosive, strength and power movements like throws, straight and short punches and elbows (boxing, kickboxing) and powerful log Clinch (wrestling, grappling).
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