Such a simple and effective exercise, as a deadlift for girls, allows you to work out various muscle groups, including the buttocks, shoulders, muscles of the legs and arms. Women performing this exercise can use shells of different weights. Initially, athletes should use only those shells whose mass does not exceed 12-15 kg. Even when using such a small weight, you will be able to work out a large number of muscles in a very high quality. Gaining experience, the athlete will ultimately be able to pass the deadlift standards, independently selecting the working weight of the shells. The main thing is not to forget about the warm-up. Also, girls should not think about such things as a deadlift record. This usually applies to professional athletes.
Deadlift Muscles
Deadlift for girls has a beneficial effect on the forearms and biceps, back extensor muscles, quadriceps and biceps femoris, latissimus dorsi, buttocks, trapezes. This exercise is included in women's fitness for two reasons: thanks to it, the athlete's weight is reduced, and a beautiful relief is attached to the body.
Deadlift technique for girls
Performing exercises on straight legs is the most effective technique for women. It is this technique that maximizes the load on the muscles of the legs and buttocks. Remember that this exercise does not harm the body, it is necessary to strictly observe the technique of its implementation, developed by professionals. Otherwise, you run the risk of stretching your muscles or even tearing them, thus knocking yourself out of the sport for many weeks or even months. For the correct implementation of deadlift
on straight legs, you need to follow some simple, but important rules.
Deadlift. How to do?
The back should always be held straight. It is forbidden to tilt the torso back or, conversely, to bend forward. The gaze should always be directed only forward. Thus, you will be able to easily and effectively perform the exercise, keeping your posture even. When performing the exercise, you should feel the work of each involved muscle. This will make it easier for you to do the exercise correctly. The legs should be kept slightly bent, only at the end of the repetition should they be straightened.
Number of repetitions
The number of repetitions when performing this exercise depends, first of all, on how experienced the athlete is. So, for beginners, an acceptable version of deadlift with a barbell is two or three approaches of ten repetitions. As for dumbbells, it is recommended that a beginner perform four to five sets of twenty to thirty repetitions.
What mistakes do athletes make most often?
One of the most common mistakes when performing deadlift is lowering the pelvis down, while it should only be taken back. The pelvis with your back should form a straight line. When performing deadlift, in no case should you take your legs off the floor, you must rely on the entire area of both feet. Otherwise, you risk serious injury. Novice athletes should not use large weights when performing this exercise. For unprepared and immature muscles, large physical exertion is extremely undesirable.
What are the differences in performing deadlift between men and women?
The female version of the deadlift is significantly different from the male one. The main difference is the intensity of the exercise. As a rule, in men's training, large weights are used, and the number of repetitions in the approach does not exceed six to eight. Girls use less weight, but the number of repetitions in the approaches is no less than ten. This difference is due to the fact that for men, deadlift is primarily a way to gain muscle mass. And in most cases, girls do not need this at all, as a rule, they want to work out the relief and strengthen their muscles. Another important difference is the deadlift technique. Men are known to focus on pumping back muscles. In girls, on the contrary, the load lies not so much on the back as on the muscles of the legs and buttocks.
Recommendations
For a novice athlete, the first step in performing deadlift is working with an empty bar in the presence of a trainer. Keep the bar as close to the body as possible. Raising the bar, start the movement with the extension of the back, only then you can turn on the legs.
Breath
When performing deadlifts, breathing is also very important. Remember, lowering the bar down, you should exhale, and when you raise it, respectively, - inhale.
Contraindications
Of course, such a difficult exercise as deadlift, not everyone can afford to perform. And first of all, this applies to people with spinal problems. Of course, like all other exercises, deadlifts should not be performed at elevated temperatures. Also, before classes, it is recommended to consult a doctor and trainer.
Dumbbell Deadlifts
For many people, deadlift is associated only with a barbell, but it can easily be replaced with dumbbells. It is worth noting that during the exercise, dumbbells can be placed not only in front, but also on the sides. This way you will ease your task, since the weight of the shells will be near the center of gravity of your body. Using dumbbells is perfect for still inexperienced athletes. The disadvantage of this technique is that dumbbells weigh less than a barbell, which means that the load on the muscles will be small. Although for many girls this is not significant.
Using the stand
Deadlift for girls in this case is performed similarly, but here the legs should already be on a low stand (no more than 10 cm). Thanks to this variation, you will increase the amplitude, and hence the effectiveness of the exercise. This kind of deadlift is quite complicated, so only experienced athletes can do it. It is worth noting that this type of exercise is extremely effective for strengthening the buttocks, so the girls will be delighted with it. However, there is one point. You need to bend your legs and lower your pelvis low.
This type of deadlift has an alternative. If you use a bar with small diameter discs in your classes, you can do without a stand. It is only necessary to lower the bar to the very surface of the floor. The effect of this will be similar.
"Sumo"
This kind of deadlift differs from the classic only in the setting of the legs. They should be located twice as wide as the shoulders. In this embodiment, the inner thigh receives the main load, while the buttocks are strained less, since the amplitude of movements is reduced.
Advantages of Deadlift
No wonder this exercise is considered one of the most effective for strengthening muscle mass. Many girls are mistaken, believing that deadlift (weight can be calculated in many kilograms) expands the waist. In fact, this exercise does not so much involve the work of the oblique and rectus muscles of the abdomen, in contrast, for example, from pull-ups, bench presses, push-ups, reverse hyperextensions, triceps extensions.
Deadlifts for girls have a positive effect on the condition of the hip joints. In the future, such training and fitness of the body will allow you to move on to more complex and difficult exercises. This primarily applies to crossfit, weightlifting , weight lifting, jumping, plyometric training. The main thing at the initial stage is to pass the deadlift standards. Thus, you will be able to develop your body in a very high quality. And over time, you may be able to break the deadlift record.
We hope that now you understand what the deadlift is, how to do this exercise, without making mistakes.