Legs Workout (2) – Deadlift Noge Workout (2) - Deadlift

Why You Should Do Deadlift Zakaj vam je videti Deadlift
Deadlift is another good exercise apart from squat. Deadlift se drugi dobro uresničevanje razen Čučanj. Not that I like doing deadlift, but I realize that it is a functional exercise which help in our daily lives. Ne, da imam rad delaš deadlift, vendar sem ugotovil, da je funkcionalno uveljavljanja, ki pomagajo v naše vsakdanje življenje. Imagine you squat down to pick something up heavy. Zamislite si Čučanj določitvi izbrati nekaj težkega.

Moreover, from the bodybuilding perspective, if deadlift is done properly, it is good for overall body development. Poleg tega iz Bodybuilding perspektive, če deadlift se izvaja pravilno, je dobro tudi za celotno telo razvoja. It is a To je compound movement sestavljenega gibanja that works abdomen, back, thighs (quadriceps), hamstrings and butts (gluteus maximus). da del trebuha, hrbta, stegna (Mišica opruzač potkoljenice) Mišice pregibači noge in riti (gluteus maximus). Once you do deadlift on regularly, you will see gains in other parts of your body too. Ko vam deadlift za redno, boste videli dobičke iz drugih delov telesa preveč.

How To Do Deadlift Correctly Kako Deadlift pravilno
Proper form is very important. Pravilna oblika je zelo pomembno. So, here is the step guide in doing deadlift: Torej, tukaj je korak vodnik pri tem deadlift:

1. Stand with your feet shoulder width. Ostanite z nogami Širina ramen. Feet should point straight forward. Noge morajo točke naravnost naprej.
2. Use reverse grip (also known as alternating grip or hook grip ) to hold the barbell. Uporaba povratnih grip (znan tudi kot izmenični prijem ali kavljem grip), da držite Štangla. In this grip, one hand is supinated (palm faces you) and the other pronated (palm facing away). V tem grip, eno roko je supinated (palmovega obrnjena proti vam) in druge pronated (palmovega obrnjeni). You can also hold the bar with an overhand grip. Choose whatever grip is most comfortable for you. I go for reverse grip. Lahko tudi pridržite bar s Zgornji prijem. Izberite karkoli grip je najbolj udoben za vas. Grem za povratne prijem. Just make sure you grip it correctly without hurting your wrist. Samo poskrbite, da boste prijem pravilno Ranjavanje brez vaše zapestje.
3. Lower your hips so that your thighs are parallel to the floor. Spustite boki, tako da so vaša stegna vzporedna s tlemi. Straighten your back and look straight ahead. Poravnaj hrbet in pogled naravnost.
4. Keep you back straight and keep your hips low at all times. Make sure the weight is close to your body too. Skrbite, spet naravnost in vodi vaš nizek boki ves čas. Prepričajte se, da je masa je blizu vašemu telesu preveč. Also, keep your abs tight to minimize the stress imposed on your lower back. Prav tako obdržite ABS tesen, da se zmanjša stres, naložene na vaš nižja nazaj. Maintaining this proper form is very important to avoid injury. Ohranjanje te pravilno obliko, je zelo pomembno, da se preprečijo poškodbe.
5. Now, lift the bar. Zdaj pa dvignite bar. When you stand up with the barbell, your hips and shoulders should go up together. If your hips go before your shoulders, you are using your back and not your legs. Ko vstane z Štangla, vaši boki in ramena mora iti skupaj. Če imate boki iti pred ramenih, ki ga uporabljate, hrbtu in ne noge. If this takes place, reduce the weight so that you can have the right form before adding more weights. Če to poteka, zmanjšanje telesne mase, tako da lahko imajo pravico obliki pred dodajanjem uteži. Do not exert force with your arms, this is not an arm exercise. Ne izvaja veljati z orožjem, to ni čisto uveljavljanje. Push your legs through the floor to lift the weight, DO NOT start the lift using your arms. Potisnite noge skozi tla, da dvigne težo, se ne začnejo dvigalo z uporabo vašega orožja.
6. Come to a standing position with upright posture. Pridi k stalni položaj s pokončno držo. Pull your shoulders back if they are rounded forward. Povlecite vašo ramena nazaj, če so zaokrožene naprej.
7. Lower the barbell in a controlled manner back to the initial. Spustite Štangla na nadzorovan način Nazaj na začetno. Do not forget to keep the back straight because you are still supporting the weight. Ne pozabite, da se vrne ravno zato, ker ste še vedno podpirajo mase.

This is one of the YouTube video clips showing how deadlift can be done. To je eden od YouTube video posnetke, ki prikazujejo, kako deadlift je mogoče storiti.

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Tips: Nasveti:

• Think of a deadlift as a Think of a deadlift kot squat Čučanj , only the bar is in your hands rather than on your back. Le bar je v tvojih rokah in ne na hrbet.
• Start deadlift exercise without weight or only lightweight when you first started to ensure you get the form correct. Začni deadlift izvaja brez teže ali le lahke, ko ste prvič začele, da boste dobili pravilne oblike.
• If you have issue with your grip strength, try wrist straps with a conventional grip. Če imate težave z vašim grip moč, poskusite zapestje trakov z konvencionalnimi prijem.
• If you have trouble keeping your back straight, try to look at the ceiling during the lift. Če imate težave vodenje hrbet naravnost, se poskusite osredotočiti na strop v dvigalu.
• The reason I recommend you to use reverse grip because I realize that I am able to complete one to two more reps than when I used a traditional grip . Razlog Priporočamo vam uporabo reverzne grip, ker sem spoznala, da sem sposoben izpolniti enega do dveh reps bolj kot takrat, ko sem se tradicionalni prijem. May be it is just me. Lahko je samo zame.

Some weightlifters use special belts to keep their lower back stabilized. Nekatere weightlifters uporabe posebnih pasov za ohranitev njihove nižje nazaj ustaljena. Again, just like barbell squat, whether or not these belts actually prevent injuries is debated. Zopet, tako kot Štangla Čučanj, ali ne, ti pasovi dejansko preprečevanje poškodb je razpravljalo. One school of thought believes that the use of belts does not allow the development of one's stabilizer muscles, thereby increasing the potential of serious injury. Ena šola mišljenja verjame, da je uporaba varnostnih pasov ne omogoča razvoja nekega stabilizatorja mišice, s čimer se povečajo možnosti resne škode.

In short, dead lift is another great compound exercise you should consider. Na kratko, mrtvi dvig je drugi veliki spojina uresničevanje bi morali razmisliti.

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