Deadlift is one of the main exercises for the shape, volume and isolation of the muscles of the buttocks and thighs. In this way, the upper and middle back of the thigh and gluteal muscles are perfectly worked out; but the effect is noticeable on the entire back of the body, from the neck muscles to the deepest calf muscles, because the exercise requires tension even deep, at first glance, not involved muscles.
Have the dead there is substitute for -. They have the difference-a bit different technique: under Stanovoy its feet are bent in knee joints, and the dead is done on direct or grapple bent feet. On straight legs and is usually done with the hamstrings. It is considered to be, because in its work it involves different joints, many muscles are included in the work and, therefore, it has an excellent effect on the overall weight gain.
This exercise is suitable for both men and girls: all those who are interested in the qualitative study of the bicep area of the thigh and buttocks. Look at the photos of famous bodybuilders — they all regularly did this thrust.
This exercise is designed to strengthen and build the muscles of the whole body, strengthen the lower back, "preparing" it for other loads, for example, Stanovoy or squats. Intensity of carry-the average, in a wide range iterations. In order not to cause injury, it is necessary to master the correct technique and hone it in practice.
Correct technique with a barbell
Pull gives greater strain on back, in particular, on lumbar. Therefore, it is very important to keep the spine in an even position. So, the features and algorithms of the exercise:
1 Fix the lower back in an even position.
2 Back to round is prohibited.
3 aside Buttocks back, chest bend.
4 Stop put in parallel each other.
5 the Knees slightly bend, so that the back remains smooth. It is important that the position of the legs remained the same, otherwise you can be injured.
To approach a bar, to bend down with an equal back, hands to fix on width of shoulders, to break weight and slowly, moving a neck on legs, to lower it to the middle of shins. At lowering to transfer body weight on heels, and a basin to take away back. How much you need to bend your knees, determine the practical way, feeling the maximum stretch.
To return to an initial position, without straightening shoulders (as in a police station).
When running is as hard as you can to stretch the muscles back of the thigh. It was a classic version of thrust performed with a barbell. From the deadlift is different as well and the fact that the rod is lowered not by gender, but only to mid-Shin. For girls, it is better to choose a narrow statement of the legs, so that the gluteal muscles are included in the work, and for men — a wide one, shifting the center of gravity to the biceps of the thigh.
You can also put socks in different positions. Turning socks inside, the pressure is on the outside of the hips apart on the inside. To do, it is better to stay on your heels. Deadlift is most effective when working with small weights.
This does not mean That you should do it with an empty neck, the weight should be such that you can do about 15 reps. An important caveat is shoes that should be resistant to size and no heel (that is not weightlifting shoes), because when performing exercises it is necessary to maintain balance.
The classic deadlift
- basic multi-joint exercise that develops all the muscles of the body. Is a competitive exercise in power triathlon-powerlifting. A deadlift is performed with the classical formulation of the foot (narrow) and in the technique of "sumo" (wide setting). A narrow statement of the feet is also called bodybuilding, and wide — wearing this Elevator operator.
Technique classic mounting with narrow staging legs
Unlike her from the dead is such that failure of weight occurs from the floor. In General, the technique is similar: the fretboard moves at feet, occasionally leaving traces of them, back clearly recorded. Head should raise upward, to reduce strain on cervical vertebrae. Distinguishes dead from deadlift also grip — the first is to use a straight grip, and the second is commonly used raznocvet, which helps retain a great weight.
- Come close to the vulture, lying on the floor.
- Feet shoulder width apart.
- Fix your back in a straight position.
- With a flat back down to the fretboard, to take raznocvet for it and raise the weight on yourself.
- Lower the bar is, leading her to close the legs.
- When you pulled the weight on themselves, final movement is considered straightening legs in knee joints and straightening shoulders-they must on finish be wound up for line pelvis.
Deadlift technique sumo performs just as well, the only difference in the placing of the feet — at "sumo" socks legs unfolded and her feet almost touch the pancakes on the rod. Classic deadlift weight lifted by the force of the muscles and ligaments of the back, and in sumo — feet.