Я Делал Становую Тягу Каждый День и Вот Что Произошло с Моим Телом

In this video, we will tell you what will happen to your body if you do a deadlift, what muscles work in this exercise, how to pick up weight and show the correct technique of execution, so watch it to the end, it will be informative. Deadlift is a widely used complex exercise with weights, in which the athlete raises the weight from the ground, bending in the waist and hips. It is very effective for increasing functional strength due to the activation of the largest muscles of the lower body. What muscles work in deadlift? Deadlift is included in various training plans because it is a multi-component exercise in which several muscle groups are actively involved at once. Lats muscles, hip muscles, trapezoidal muscles, biceps, biceps, hip muscles, shoulder muscles, back deltoid muscles, gluteal muscles. The benefits of the barbell. Activation of the hip flexors. The barbell is one of the best exercises for the training of the hip flexors. It includes the large gluteal muscle and the muscle of the back surface of the thigh, the value of strength and training of which is difficult to overestimate for both men and women. Studies show that the barbell can be more useful than the squat, when it comes to training these muscles. Nevertheless, the squat with the barbell has other advantages compared to the deadlift. This is also an important component of a balanced fitness program. Reducing back pain. Back pain is a common complaint for both men and women. And although there are many reasons for this pain, requiring different approaches when treating, studies show that with light back pain, deadlift can be an effective tool to reduce the manifestation of this ailment. Note that the correct technique of deadlift with a neutral position of the spine is crucial, only in such conditions the exercise will not aggravate the pain. Increasing the effectiveness of jumps. Jumping is a key skill for various sports and entertainment events, and your ability to jump often reflects the overall development of the strength of the lower body. Studies show that the undoubted advantage of deadlift is the improvement of the maximum jump results. One of the most effective strength exercises. Increasing the mineral density of the bones. A decrease in the mineral density of the bones is a frequent effect of aging and a serious health problem that people of older age face. A large loss of the mineral density of the bones leads to osteoporosis, which significantly increases the risk of fractures in the elderly. A large number of studies support the benefit of doing strength training to slow down or even turn back the ageing loss of the mineral density of the bones. The key to increasing the mineral density of the bones is to perform exercises with a weight load that loads the entire body with external resistance. The localization of the increased bone density is directly related to the trained area of ​​the body. In particular, in the area of ​​the muscles that work to perform this movement, the largest area of ​​mineralization of the bone tissue will occur. Considering that deadlift is aimed at the legs and hips, its performance in combination with other strength exercises can bring more load and be an effective way to reduce or turn back the ageing loss of the mineral density of the bones. Muscle activation soon. Body muscle training is a key aspect of a balanced training program. Studies have shown that, in addition to deadlift and other exercises with a free weight, you can also take into account the activation and strengthening of the muscles that stabilize your spine, the outer oblique muscle, the rectus femoris and the muscles that straighten the spine. Increasing metabolism. Losing weight is the common goal of many fitness enthusiasts. To successfully lose weight, especially due to fat loss, you must burn more calories than you consume over a certain period of time. Traditional weight loss programs include dietary changes and physical activity to increase calorie burning. When it comes to the effective increase in energy consumption due to movement, studies show that the benefits of deadlift are obvious. Strength training with such exercises can be one of the most effective methods of increasing calorie burning, while the total time spent in the gym is less. Simplicity of equipment. Another advantage of deadlift is the relative simplicity of equipment. All you need is a barbell and a few pancakes or a heavy object with a handle, for example, a kettlebell. Unlike many other exercises requiring special equipment or access to a power stand, deadlift is a rather minimalist exercise with huge advantages. How to perform deadlift correctly? When performing this exercise, it is very important to observe the correct technique, as the risk of injury is very high. Place the barbell on the floor, pre-weighing the pancakes of the desired weight. Stand in front of the barbell in the center, place your feet hip-width apart, slightly spread your socks apart. Sit down, take your pelvis back, grab the barbell neck with your arms shoulder-width apart so that your knees are between your arms. Do not rush to get up from the same position. To begin with, straighten the spine, slightly bending the lower back inward, putting the chest forward. The shoulder line should go behind the barbell forward. Bring the shoulder blades together, keep your head neutral, do not rotate your head and do not throw it back. Before starting the movement, take a breath, mainly due to the strength of the pelvis, begin to unbend the torso and rise up to a full straightening of the spine and knees. Exhale at the top. Slowly return the barbell to the floor, stretching the neck along the shin, do not take the pelvis back too far so that the load does not shift from the back. How to do it right for beginners? When performing a deadlift for beginners, it is usually difficult to lift the barbell directly from the floor. The less the working weight is used, the smaller the diameter of the pancakes and the lower the barbell is. Use either pancakes with a larger diameter or perform a deadlift from a stand. Once again, let us remind you that bending your back up, just like trying to control yourself in the mirror, is the easiest way to get injured. This remark is especially relevant when performing a deadlift for girls, as they tend to bend their backs not only in the lower, but also in the upper part. How to choose the right working weight? At the initial stages of training, safety and training of the technique are the main tasks. Therefore, it is worth choosing a minimum weight and performing 10-12 reps. While the weight of the pancakes is insignificant, and, accordingly, their diameter is smaller, which brings the bar closer to the floor even more, you can perform a split option. This will reduce the amplitude of movement and prepare the muscles of the back and ligaments. After getting used to and mastering a simple option, you can perform a split option, increasing the weight of the barbell to 70% of the maximum weight. Next, you can choose a weight for 6-8 repetitions of 3-6 sets. Do you need safety and belts? Belts help to lift more weight of the barbell than hands can hold. However, they should be used only by professionals, not by beginners. The same remark applies to the differentiation technique, when one palm looks up, and the other down. Such a grip makes it easier to perform a deadlift, so we allow only in the very last sets, when the athlete has little strength left. However, again, beginners are recommended to first use a regular grip and adequate weights, learning and honing the correct technique, and only then move on to variations. Friends, we recommend you watch another of our videos, in which we told you how much you need to squeeze on the bars to gain muscle mass. The link to it will be in the description and pinned comment. Thank you for watching this video to the end. If it was interesting, like and subscribe to the channel. There will be a lot more useful information. See you soon!