Despite the fact that the year has barely begun, the time until summer will fly by quickly. Right now it is worth thinking about the relief of the figure, tightening the muscles. How to choose an exercise to get an impact on many muscles and ligaments at once?
Which training is equally effective for all ages and is suitable for both men and women? Deadlift. It will not only allow you to pump up the muscles of the thighs, buttocks, biceps and quads. With the help of traction, the overall endurance of the body and strength increases. Don't think this exercise is only suitable for professional powerlifters or bodybuilders. It is equally useful to everyone.
What is important to know about the deadlift?
- It can be done by both men and women. It is only required to choose the correct initial weights. For women, the plus is that potentially weak muscles of the forearm, the inner surface of the legs, are pumped. At the same time, the relief of the body is significantly improved, the muscles of the abdominal and buttocks are being worked out.
- Age of deadlift is not a hindrance. Exercise can be safely included in a comprehensive training session for older people. Due to the activation of metabolism, the formation of peptide bonds, deadlift rejuvenates and tones the body.
- This is the only exercise that works out so many large and small muscles at once. It involves about 80% of human muscles. The muscles of the lower leg, thighs, buttocks are being worked out. There is a load on the back muscles.
What is deadlift?
In order not to get confused for beginners, we will tell you what types the deadlift is divided into.
There is a basic pose, it is also a classic one. Its derivatives are deadlift, or dead-lift. Deadlift is performed only with straight legs or very slightly bent at the knees.
If the athlete wants to take a lot of weight, then the sumo style is used. The method was named by analogy with Japanese technology. In it, the legs are placed about one and a half shoulder width apart, the knee joints and socks are equally turned outward. The capture is also wide and mixed.
When the deadlift is performed and the bar is not lowered to the floor, then this type is called Romanian. Thanks to this, the load on the back is not performed, the quadriceps and hamstrings are actively involved.
Execution technique rules
- You should only start with low weights and few repetitions.
- Between training with deadlift, you must definitely take a break for a week, or even 10 days. Why? It's simple. Muscle fibers grow only after maximum tension. To do this, the amino acids in the white chains need time to recover.
- The barbell is lifted only in the gym. Beginners should be sure to bring in a more experienced athlete or coach. They will help you build a pose.
- They begin to perform using several approaches, gradually increase to 4, 8 or 12 times.
- Before the lesson itself, perform a light warm-up. This can be cardio, squats, or pull-ups.
Who is absolutely not allowed to do deadlifts?
It is forbidden to include traction in the complex of activities for those who in the past had problems with the muscles of the back, diseases of the spine, injuries, including with nerve endings.
Recommendation
Start training the deadlift now, and then by summer you will be boldly showing great muscles on the beach.
