Legs Workout (2) – Deadlift腿锻炼（ 2 ） - Deadlift

Why You Should Do Deadlift 为什么你应该做Deadlift
Deadlift is another good exercise apart from squat. Deadlift是另一种很好的运动除了蹲下。 Not that I like doing deadlift, but I realize that it is a functional exercise which help in our daily lives.不，我喜欢做deadlift ，但我意识到，这是一个功能锻炼，以帮助在我们的日常生活。 Imagine you squat down to pick something up heavy.想象一下，你蹲下，以挑选了沉重。

Moreover, from the bodybuilding perspective, if deadlift is done properly, it is good for overall body development.此外，从健身的角度来看，如果deadlift处理得当，有利于整个身体的发展。 It is a这是一个 compound movement 复合运动 that works abdomen, back, thighs (quadriceps), hamstrings and butts (gluteus maximus).该工程腹部，背部，大腿（股四头肌） ，削弱和枪托（臀大肌） 。 Once you do deadlift on regularly, you will see gains in other parts of your body too.一旦你做deadlift定期，您会看到成果的身体其他部位也。

How To Do Deadlift Correctly 如何做Deadlift正确
Proper form is very important.适当的形式是非常重要的。 So, here is the step guide in doing deadlift:所以，这是一步一步的指导做deadlift ：

1. Stand with your feet shoulder width.站在你的脚肩同宽。 Feet should point straight forward.英尺应该指向直截了当。
2. Use reverse grip (also known as alternating grip or hook grip ) to hold the barbell.使用反向控制（也称为交替握或钩抓地力 ）举行杠铃。 In this grip, one hand is supinated (palm faces you) and the other pronated (palm facing away).在这抓地力，一方面是supinated （棕榈油面临你）和其他旋（棕榈油面临的距离） 。 You can also hold the bar with an overhand grip. Choose whatever grip is most comfortable for you. I go for reverse grip.您也可以在酒吧举行的上手抓地力。 选择任何抓地力是你最舒服的。我去扭转抓地力。 Just make sure you grip it correctly without hurting your wrist.您只要确定握正确不伤害你的手腕。
3. Lower your hips so that your thighs are parallel to the floor.降低您的臀部，让您的大腿平行发言。 Straighten your back and look straight ahead.伸直你的背部，并期待直行。
4. Keep you back straight and keep your hips low at all times. Make sure the weight is close to your body too. 让你回到直并保持您的臀部在任何时候都低。请确保重量接近你的身体了。 Also, keep your abs tight to minimize the stress imposed on your lower back.另外，请您尽量减少ABS树脂紧张的压力强加给你的下背部。 Maintaining this proper form is very important to avoid injury.保持适当的形式，这是非常重要的，以避免伤害。
5. Now, lift the bar.现在，解除酒吧。 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.当你站起来的杠铃，你的臀部和肩膀应该在一起。如果你的臀部离你的肩膀上，您使用的是你的背部，而不是你的腿。 If this takes place, reduce the weight so that you can have the right form before adding more weights.如果此情况下，减少重量，让您可以享有更多的形式，然后再将其添加重量。 Do not exert force with your arms, this is not an arm exercise.不要施加武力与您的武器，这不是一个部门行使。 Push your legs through the floor to lift the weight, DO NOT start the lift using your arms.把你的腿通过请解除体重，不启动升降机使用武器。
6. Come to a standing position with upright posture.到了立场与直立的姿势。 Pull your shoulders back if they are rounded forward.拉回来，如果你的肩膀，他们均四舍五入向前发展。
7. Lower the barbell in a controlled manner back to the initial.降低杠铃在受控制的方式回到最初。 Do not forget to keep the back straight because you are still supporting the weight.不要忘记保持直道，因为你仍然支持体重。

This is one of the YouTube video clips showing how deadlift can be done.这是一个YouTube视频剪辑显示如何deadlift可以做到的。

. 。
Tips: 小贴士：

• Think of a deadlift as a想到一个deadlift作为 squat 蹲 , only the bar is in your hands rather than on your back.只有列在你的手中，而不是你的背部。
• Start deadlift exercise without weight or only lightweight when you first started to ensure you get the form correct.开始deadlift行使不只有轻巧的重量或当您第一次开始，您就能得到正确的形式。
• If you have issue with your grip strength, try wrist straps with a conventional grip.如果您有问题，你的握力，尝试腕带与传统的抓地力。
• If you have trouble keeping your back straight, try to look at the ceiling during the lift.如果您遇到使您的直道，尝试看看天花板在升降机。
• 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 .我之所以推荐您使用反向抓地力 ， 因为我意识到 ， 我能够完成1时59更多代表比当我采用了传统的抓地力 。 May be it is just me.可这只是我。

Some weightlifters use special belts to keep their lower back stabilized.一些举重运动员使用特殊安全带保持腰部稳定。 Again, just like barbell squat, whether or not these belts actually prevent injuries is debated.同样，就像杠铃深蹲，不论这些安全带实际上是防止受伤的辩论。 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.一所学校的思想认为，使用安全带不允许的发展，一个人的稳定的肌肉，从而增加了潜在的严重伤害。

In short, dead lift is another great compound exercise you should consider.总之，硬拉是另一个伟大的复合行使你应该考虑。

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