The deadlift is a basic bodybuilding exercise. It perfectly works the entire back surface of the body, strengthens the muscles of the lower back and helps prevent domestic injuries associated with lifting weights from the floor. Weightlifters use deadlifts to build muscle. However, if you do this exercise with light weight, you can achieve tone and a toned body.
It is necessary
- - barbell;
- - sports belt.
Instructions
Step 1
If you are new to fitness, you should only start deadlifts under the guidance of an experienced trainer. Always remember that this exercise is quite traumatic. Warm up before exercising. Try to do the deadlift with only one bar to get started: that weight will be enough.
Step 2
Walk up to a barbell or bar on a small bench. Try to get as close as possible. Stand with your feet shoulder-width apart and bend your knees slightly, pushing your body forward. Keep your back in a natural position, without arching or straining, but at the same time make sure that the position of the spine does not change. Decide which grip with your hands is more convenient for you: most of the time, your hands are shoulder-width apart. Lower the buttocks down, otherwise the load on the lower back will be too great.
Step 3
Grab the barbell and start lifting it slowly, without jerking. Try to move it a few centimeters along the front of your leg. You can even touch your shins, knees and hips. Pull your chin forward, direct your gaze in front of you. Straighten fully, holding the bar at hip level with outstretched arms. Go down in reverse order. Do 10-12 reps.
Gradually add weight to the barbell.