SUPPLYING TRAINING: Bodybuilding

TRAINING Taken supination: a key exercise in bodybuilding

The traction taken the supination is a fundamental exercise in the field of bodybuilding, particularly appreciated for its effectiveness in the development of the back, biceps and forearms.

In this article, we will explore the advantages of this exercise, the technique to be adopted, variants and some suggestions to integrate it effectively in your training routine.

What is supination traction?

The traction taken the supination consists in pulling your body towards a fixed bar using a grip in which the palms of the hands are oriented towards themselves. This exercise mainly requires back muscles, in particular the large back, as well as biceps, which makes it a complete movement for the upper body.

By adding this exercise to your repertoire, not only can you improve your strength, but also your physical aesthetic.

Used muscles

The traction taken the supination makes several muscle groups work:

1. Les Grands Dorsaux : These are the main targeted muscles. They extend over the entire width of the back and are responsible for the adduction and the internal rotation of the shoulder.
2. Les Biceps Braciaux : The supination taking intensely involves the biceps, which contract to pull the body weight towards the bar.
3. Rhomboids and trapeze : These muscles are also used to stabilize their shoulders during the movement.
4. Trunk muscles : The abdominals and stabilizing muscles of the trunk play an essential role while maintaining posture during exercise.

The benefits of supination traction

1. Muscle development : This exercise promotes muscle development of the back and weapons. By integrating regular shots, you can increase muscle mass and sculpt an athletic silhouette.
2. Strengthening : Tractions are a great way to improve your functional strength. They require intense muscle activation, which can cause an increase in your general force, beneficial in other exercises.
3. Improvement of posture : By strengthening the back muscles, the shots contribute to the improvement of posture. This can reduce the risk of back pain and promote better body alignment.
4. Activation of the body : Although this exercise mainly affects the upper part of the body, it also involves the muscles of the trunk, thus strengthening your body and improving stability.
5. Muscle resistance : By regularly pull -Up, you also work your muscle resistance, which is crucial for other sports activities.

Supination traction technique

To perform a traction taken in supination correctly, follow these steps:

1. Starting position : Appends to a fixed bar with the palms of your hands oriented towards you, the hands widespread with the width of the shoulders.
2. Muscle commitment : Contract your abs and tighten the shoulder blades to stabilize the location. This helps prevent injuries and maximize the efficiency of the exercise.
3. Movement : Draw towards the bar, bending the elbows. Bring your mention over the bar keeping your back straight. Avoid making your body oscillate; The movement must be controlled.
4. Controlled descent : Descending slowly controlling the movement, causing the body to fall. This allows you to maximize muscle work and minimize the risk of injury.
5. Tests and series : Begins with 3 series from 5 to 10 repetitions, depending on the level. Gradually increases the number of repetitions as you earn in force.

Traction variants took supination

To diversify training and hit different muscles, consider these variants:

1. Neutral traction taken : The palms face each other. This variant is softer on the shoulders and allows a better commitment of the bra muscles.
2. Weighted traction : Add weight (weighted belt or jacket) to increase resistance and further stimulate muscle growth.
3. Explosive traction : Moves the movement quickly to develop power. This can also include propulsion to touch the bar with the chest.
4. Time traction : Vary the speed of execution by slowing down the descent phase for accumulated muscle work.