The time of the beach season is already on the way, so as not to fall into the dirt with your face, you need to look spectacular. Before this period, the girls are actively losing weight, and the guys are pumping up their muscles. The basic exercise, which will allow you to gain mass and shape the body, is deadlift. In this case, the following muscles are involved: the upper and middle parts of the thigh and buttocks.
How should you approach this exercise? The principle is not very complex:
- You should take the barbell. The grip should be on top, slightly wider than the shoulders. The palms should be directed back and placed outside, on the sides of the thighs. In this position, it is necessary that there are straight legs. You need to position them shoulder width apart. Standing in this position, you should slightly bend in the lower back, take your shoulders back and bend your chest. Place the chin parallel to the floor.
- Holding the position described above, you should smoothly take the pelvis back and tilt the body forward.
- While tilting and lifting, the bar must be kept close to the surface of the legs so that it slides over them, touching the legs, knees and hips.
- The tilt when performing an exercise such as deadlift should be performed until the torso assumes a position parallel to the floor. The bar in this condition should be at least at the mid-tibia.
- Once this position is reached, you should quickly change direction. In this case, the deflection should be maintained. When lifting the torso, it is necessary to smoothly move the buttocks forward. Lifting should be carried out until the initial position has been taken. When the most difficult part is overcome, you should exhale.
When performing an exercise such as deadlift, you should firmly hold the bend of the spine without changing its position. In no case should you bend your legs or lower your head. You should also try to keep the fulcrum under your heels.
In the event that it is difficult to keep the legs straight, you can bend them a little while in the starting position. Until the end of the exercise, the position of the lower extremities should not be changed. Given all the above actions, we can assume that deadlift on straight legs will be performed correctly.
There are a couple of tips that you need to listen to when doing the exercise. Firstly, you should not round the back during the entire process of doing the exercise. If this is difficult to do, then the exercise is best stopped. If you continue it, you can get a severe back injury.
Secondly, if deadlift is performed, you should not take the bar away from your legs. Otherwise, this will already be a completely different exercise, which means that the muscles will be involved in the wrong ones.
Thirdly, the legs should be kept straight. This will increase muscle contraction.
Fourth, do not pull the bar with your hands or lower back. All movement should be performed due to the efforts of the muscles of the back of the thigh and buttocks. All other joints must be fixed.
And most importantly: when performing this exercise with a lot of weight, it is necessary to use a belt that will protect against injuries.