Exercising in the gym helps shape a beautiful figure and work out all muscle groups. There are different types of exercises, complex options and entire programs for solving specific tasks. Classic deadlift belongs to a number universal exercises designed for pumping the muscles of the top corps.
- Benefit
- Dumbbell Option
- Execution technique
- Errors and shortcomings
- Belts and insurance
- Training program
Benefit
Exercise refers to the five basic strength movements, helping to make the body more resilient and create relief the muscles. Its advantage is the ability to pump up muscles, starting from the muscles of the arms, shoulders and back, ending with pectoral muscles and muscles of the legs.
Of course, an exercise requires the right technique, at first glance, this may seem difficult to implement. That is why many novice athletes ignore the classic deadlift, preferring lighter variations, for example, sumo cravings.
Experts advise starting with dumbbell, this will help to develop groups of the necessary muscles, while creating the right tension for the body. The load will be useful for those who are gaining muscle mass. If you want to learn more about the muscles that work when doing the exercise, read the article: http://fb.ru/article/174081/stanovaya-tyaga-kakie-myishtsyi-rabotayut-stanovaya-tyaga-kak-pravilno-delat.
Dumbbell Option
In this type of execution you can find your advantages and limitations. The pluses include the ability to create more amplitude for pumping, which positively affects the muscles hands. You can also control every limb and even perform traction alternately, which cannot be done with the barbell.
Classic deadlift in proper execution strengthens the spine due to pumping the muscles of the so-called corset. Just a few reps will help build muscle and boost body stamina. Disadvantages include uncomfortable lifting. from the floor, which significantly overloads the back. Also unprepared it will be difficult for athletes to keep balance in the process fulfillment.
To avoid unnecessary back deflection in the classic back traction, you can replace the dumbbell barbell with pancakes. Such an option Suitable for experienced athletes.
Execution technique
An important role here is played by the stand. Feet must be together so that the necessary support was created and the right groups were strained the muscles. It is advisable to turn the legs a little to the sides, the bar should be over your feet, as if your feet had gone under it. For execution classic deadlift and other options for strength exercises are not regular sneakers fit. Their sole can slip, creating trouble in progress.
Bending over the neck, you need to keep your back straight, your buttocks a little roll back so that the body tilts upright. Hands not bend at the elbows and take the bar should be wide grip. From this the effectiveness of working out the muscles depends.
In the process you need to remember the breathing technique. It’s half successful completion of the load. Classic Deadlift Technique uncomplicated, the main thing is not to jerk the exercise and try gently lower the bar to the bottom.
Upward movement should be performed with a straight chest and back, alternating inhale and exhale with descents and ascents. Take breaks between repetition is impossible, only between sets.
Errors and shortcomings
Novice athletes and even experienced professionals can make mistakes during execution. Most common considered a shrug. Although at first glance it seems as if it helps to fulfill the load faster, in fact the severity with the necessary muscle groups rolls onto the joints and spine, from which pain may occur.
The technique of performing deadlift classic traction is complex, but realizable. No need to take the bar with a narrow grip, as then it will be difficult to raise the bar. Feet can be bent a little in knees, but that there was no feeling of blockage of the body.
If you do a load with a rounded back, then the efficiency decreases several times, because then the load is concentrated on the arms and upper back, which does not work out enough the amount of muscle. After proper execution should be felt light tension in the body.
Belts and insurance
The classic deadlift technique requires additional strengthening the spine if the muscles are not well developed. it it is important that in the process of lifting a large weight intra-abdominal pressure was not too large.
Specialists in such cases are advised to use special powerlifting belts and extra palm wraps to it was easier to hold the bar. The muscles of the legs may not be able to withstand. Therefore on the hips sometimes wear special dressings that tighten muscles and thus normalize the effect of the load.
You can insure yourself with the help of a trainer, previously asking him to support the dumbbell in case of muscle overwork. Though the load does not need to be done abruptly, but also too slowly traction will not work, so you need to adhere to an average pace, holding your breath between stages.
Beginners are recommended to use a belt from leatherette or genuine leather, but do not buy fabric, since it does not have the same level of reliability as the previous ones options. The choice of belts and insurance is individual and applied if necessary.
Training program
Without a lesson plan, an effective result is not to achieve. Deadlift (classic) is considered a universal exercise. Her can be used for fat burning, muscle pumping or drying the body. But here the combination with other species plays a role. loads.
Guide: how to increase the result in deadlift and start to take large weights,
Quality will be a tandem with Smith or Hammer, you can do Squats in the HACK simulator, which remotely resemble the load with barbell. You can’t switch sharply from one type of exercise to to another. This means that you need to perform universal exercises. to work out all the muscles of the body. Some types of programs require more stamina and the number of repetitions, therefore, in addition to basic approaches, trainers recommend performing a warm-up to muscles are prepared.
The training program should be drawn up by the trainer. Combining exercise yourself can lead to muscle sprain.