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Recruiting is complicated (many joints) exercise, which involves working several muscles in the torso and arms and this consumes much energy. There are many techniques and options to meet the calls. In this paper we will look at all through the eyes of Assistant to the welt.

Like the classic free dialing and here the main load in the execution of the movement is borne by the broad back muscles. Movement assist diamond, small dorsal, middle sectors of trapezoidal muscles and also biceps and brachial. Body position is stabilized by small and large pectoral muscles, right abdomen, long dorsal muscles and muscle predmishnichnata.

Options

According to the grip:
Proniran wide grip to chest: focus on the broad back muscles - best place bands in crook of the knee or in one of two steps;
Proniran wide grip behind neck: a complex back-loaded with a focus on the middle part of trapezoidal muscles - put the rubber band between the top of the foot and ankle bend at the knee right / left foot;
In narrow (shoulder) proniran grip before breast: emphasis on domestic sectors of the broad back muscles and muscles diamond
elastic is placed as a wide grip proniran;
Narrow supiniran: focus on domestic sectors of the broad back muscles and biceps - rubber band is placed well below the knee or under the arch of the foot of the stretched foot (the length of the used elastic);
With a neutral grip: focus on the average domestic sector of the broad back muscles and biceps - elastic band is placed under the arch of the foot or stretched between the upper foot and ankle to knee bend at the left / right leg.

Method of execution

Recruitment supiniran with (sub) grip

Preparation
1. Tie elastic lever.
2. Put your foot in bands and grab bars in the selected grip.

Performance
1. Lift vertically upwards, seeking not to swing. For this purpose, try not to move your legs back and forth.
2. When you feel the force assisted the rubber band weakens, continue to raise until they show his beard above the lever.
3. Drop slowly to the full stretching of the hands and repeat.

Recommendations
- If you put the bands in the wells of a knee bend knee landing leg, crank pushing it down, you can put more force on the critical point;
- If you put elastic in the pivot with a soft, sensitive tissue, insert a piece of cloth or donapren between bands and leg. Thus, during the descent will not feel pain at the hinge.

Relevance

Assisting recruitment is suitable for all beginners who for one reason or another can not overcome the critical point in the movement. It is desirable to perform as a first exercise in split-back programs or circular schemes of beginner and intermediate-advanced fitness enthusiasts.

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