Tip 1: What muscles are involved in the deadlift

Sport and Fitness

Tip 1: What muscles are involved in the deadlift

Deadlift is one of the basic exercises inbodybuilding. It allows you to effectively work out several muscle groups, and develops overall endurance. There are various options for doing this exercise.

Instructions

The execution of the deadlift consists of severalsteps, during which various muscles are involved. The most basic load is received by muscles of the lower extremities and back. This is a heavy exercise with a difficult technique, because the newcomers do not like it very much. Meanwhile, the deadlift helps to achieve a significant increase in muscle mass in a relatively short time. Perform the exercise after a preliminary warm-up, strictly according to the instructions, preferably under the supervision of a professional. If you have had a trauma to the waist or spine, the deadlift for you is banned. If you have a weak and undeveloped back, first strengthen it with exercises easier. The deadlift produces too much strain.

Legs already spread the width of the shoulders, you can keep themtogether. The bar is rolled close to the feet. Make a deep squat, filling the lungs with air. Press strained. Grasp the bar of the bar, palms about the width of the shoulders. Straighten your shoulders before pulling, your back is straight and not in any way round. Head along one line with the spine, does not bend anywhere. Begin to straighten out of the squat, and from that moment into the work involves a huge number of muscles. The neck slides along the legs.

When lifting from the squat, largegluteus muscles, flexing the hip joints. Knee joints are bent with the help of the hamstrings, they are assisted by the lateral broad muscles of the anterior part of the thigh. The straightening of the knees is also helped by the semimembranous muscles of the back of the thigh. The broadest and largest round muscles of the back ensure that the hands are brought to the body when lifting. The upper section of the trapezius muscles of the shoulders is involved in the stabilization of the head and shoulder girdle, the middle section is in the rotation of the blades. Trapezoid in the performance of their tasks help the diamond-shaped muscles. Straighteners of the spine help to bring the trunk into a vertical position. Throughout the exercise, the muscles of the press remain strained.

Thus, the deadlift is comprehensively comprehensibleworks out the muscles of a person. If you break it into separate exercises, you will get what: press with your feet, extension of the back, bending of the legs, twisting of the trunk, bending in the wrists, lifting on the socks, pulling downwards with straight hands, shags. There are variations in the deadlift, the technique of doing so is somewhat altered. These changes allow you to shift the focus to the muscles of the buttocks. There is even such an option that involves the muscles of the inner thigh.

Tip 2: We prepare the figure by the summer with the deadlift

Despite the fact that the year has barely begun, the time tosummer will fly by quickly. Right now it's worth thinking about the relief of the figure, pulling up the muscles. What kind of exercise to choose to get immediate effect on a lot of muscles and ligaments?

Which training is equally effective for allages and is suitable for both men and women? Deadlift. It not only allows you to pump the muscles of the thighs, buttocks, biceps and quadriceps. With the help of traction, the body's overall endurance and strength increase. Do not think that this exercise is suitable only for professional powerlifters or bodybuilders. It is equally useful to all.

What is important to know about deadlift?

It can be done both for men and women. It is only necessary to choose the right weights. For women, the potentially weak muscles of the forearm, the inner surface of the legs, are pumped. In this case, the relief of the body is significantly improved, the muscles of the abdominal press and buttocks are worked through.
The age of a deadlift is not a hindrance. Exercise can be safely included in complex training for older people. Due to the activation of metabolism, the formation of peptide bonds, the deadlift rejuvenates and tones the body.
This is the only exercise thatworks out so many large and small muscles at once. It employs about 80% of the human muscles. The muscles of the lower leg, thighs, buttocks are trained. There is a load on the muscles of the back.

Did you know that the name of the deadlift was obtained from the fact that the mill, that is, the body of the body, is working?

What is the deadlift?

In order not to get confused with newcomers, we will tell you what types of deadlift are divided.

There is a basic pose, it is also classical. Its derivatives are deadlift, or dead-lift. Deadlift is performed only with straight legs or very slightly bent at the knees.

If an athlete wants to take a lot of weight, thenSumo style is used. The name of the method was obtained by analogy with Japanese technique. In it, the legs are placed approximately one and a half times the width of the shoulders, the knee joints and socks are equally unfolded outward. The grip is also wide and mixed.

When the deadlift is performed and the neck is not lowered to the floor, this type is called Romanian. Due to this, the load on the back is not performed, the quadriceps and the hamstrings are actively involved.

Techniques for implementation

It should start only with small scales and a small number of repetitions.
Between trainings with deadliftyou need to take a break for a week, or even 10 days. Why? It's simple. Muscle fibers grow only after maximum tension. For this, the amino acids in the white chains need time to recover.
Perform lifting the bar only in the gym. Beginners must attract a more experienced athlete or coach. They will help to build a pose.
Begin to perform, using several approaches, gradually increase to 4 by 8 or 12 times.
Before the session they perform an easy warm-up. This can be cardio, squats or pull-ups.

Who categorically can not do craving?

It is forbidden to include cravings in a complex of occupations for those who in the past had problems with the muscles of the back, diseases of the spine, traumas, including those with nerve endings.

Recommendation

Begin to train cravings right now, and then by summer you will safely be on the beach to show the magnificent muscles of the mill.

Tip 3: Deadlift: basics of performance

The deadlift is one of the exercises "goldenthree "powerlifting and the basic exercise of bodybuilding. No program of these sports can do without it. However, in terms of technology, it is not so simple.

What muscle groups are involved

There are three main types of traction: "Stanovaya", or classical, "deadlift", thrust "sumo" and their various modifications. Each of the varieties involves a certain group of muscles. And each has its own technique of execution and nuances. But since the classical cravings are most often used, it will be considered its execution technique. The main muscle groups that use the deadlift are the muscles of the back, namely the broadest, legs, little chest and shoulders.

The right technique

Exercise at a glance is quite simple andeasy to learn. However, it is not. Thrust is one of the most traumatic exercises. The risk of damaging your back with improper performance is very high. The tag is divided into 2 stages. Starting position. Before the athlete stands a bar on the floor. He comes close to her so that his legs touch the neck. In doing so, he puts his feet slightly above the shoulders. Next, you need to sit down and take the bar slightly wider than your shoulders with your hands. It is important to observe the vertical of the shoulders-neck otherwise you can lose balance when lifting, moving back or forward. After these actions, the athlete is stretched chest up, thereby making the shoulders above the hips, and the blades are pinched. The back should be straight and not humpbacked. At the initial stage it is important that someone looks after your starting position to prevent the wrong position of the back, shoulders. The hwat must always be straight. On the big scales it is possible to apply and razrachvat, but it to do it is not recommended. The raznokhvat leads to a possible injury to the spine, if the weight on the rod is large enough. With a weak grip, preference should be given to the use of wrist straps or loops, rather than the use of rifling. You took the right starting position and are ready to pull. The first uplift is the most difficult, all subsequent repetitions are easier on technique. This is due to constant errors like jerks and when the hips are ahead of the shoulders. Avoiding these standard errors, you can prevent a chance to injure your back. Once the bar passes the knees, you need to fully straighten up in the back and legs. The reverse should start from the back. You lean forward, pulling your hips back. The back should be straight and not humped. As soon as the bar reaches the knees, the legs begin to work. You squat and touch the floor, and then pull again. It is not necessary to relax when you touch the floor and throw the bar, and then pull it again. This also leads to relaxation of the back and possible trauma. All the action must take place in the same vertical, which makes the path of the bar pass the smallest, and you - more stable.