There is not a single girl who would not dream of being the owner of beautiful elastic buttocks. For this purpose, many different exercises have been invented, but the most effective are still the basic ones, one of them is deadlifting. It can be considered a multifunctional exercise, as it works different muscle groups. A great advantage is that during and after its execution a large number of calories are spent, the metabolism is accelerated, which helps to reduce the fat layer at the waist and hips. Cravings to become for girls are not only tight hips and elastic buttocks, but also an effective way to lose weight.
Technique of execution
In traction for girls, technique is the most important point. With a serious approach to this issue, you can not only protect yourself from injuries, but also develop all the necessary muscles.
Why are desires to become important for girls?
Let’s analyze the correct technique of execution:
the first and very important point is warm-up. Before any workout, you need to warm up and warm up the body. It will take about 5-10 minutes of your time and will promote a quality workout;
it is necessary to stand near the sleeve, legs slightly wider than shoulders, with divorced outward, no more than 45 degrees, sneaker socks;
leaning behind the handle, keep your back flat, the look is directed towards you;
with slightly bent knees, squat, but not squatting, and grasp the handle. Here it is important to place the shoulders directly above the sleeve and grab it with a wide handle (slightly wider than the shoulders);
the elevation of the bar occurs on exhalation, with a tense press and the shoulder blades as reduced as possible;
watch your back, it should be straight, in no case bend it;
raise and lower the bar, removing the hips back, and at the upper point — to straighten completely to fix the movement.
These are general rules of the technique of execution, but there are some small differences, depending on the inventory used and the variant of execution of this exercise.
Inventory used
Basically, the role of inventory lies only in the weight used to weigh down. And if traction with a barbell for girls implies a weight of more than 20 kg, traction with dumbbells for girls implies a weight in the range of 12-15 kg. What is the right weight selection for? Not to hurt him.
After all, if the weight is too large, then your back will involuntarily begin to bend, which is the grossest violation of the technique of execution.
Options traction
Among the weaker sex, the most popular species are:
Romanian;
sumo;
“Deadlift”;
to Smith.
Let’s analyze each option separately. Let’s start with Romanian traction for girls, because this is a technique for beginners.
Romanian Traction
It is popular among beginners and those who can not use large weights. It can be performed both with two hands and one. In the second variant, one hand is a support, and the second holds a weight (can be performed with dumbbells or with kettlebells), in the inclination of the body is parallel to the floor. It is performed on slightly bent legs. And for the rest, the technique does not differ from the classical, the slopes are made smoothly, the pelvis is removed as much as possible, as if looking for a support in the form of a wall, the shoulder blades are reduced, attention is focused on the buttocks.
Sumo
The next type is sumo. Here the emphasis is on the placement of the legs, they are located much wider than the shoulders, the socks are directed in different directions at an angle of 45 degrees, with such a placement of the legs, the main load lies on the training muscles of the hips. As for the grip, it is somewhat wider than the shoulders.
SIMILAR MATERIALS
3-day training program: Step By Step 3-day training program: step by step
Why is sumo traction better than conventional traction? Why is sumo traction better than conventional traction?
Deadlift
This type of exercise is performed strictly on straight legs. Mostly with a decent weight bar, but novice athletes can perform it with an empty handle. Here, the back part of the thigh and the lower back are responsible for lifting the weight.
To Smith
The Smith simulator somewhat simplifies the work during the exercise, because:
the trajectory is already set;
the rod is locked and does not move to the sides;
the handle can be fixed at any point.
The listed advantages of traction in Smith, allow you to focus your attention on the necessary muscles, as well as relieve the load from the back and spine, if necessary.
What muscles are involved
As noted above, this technique is multifunctional, due to the fact that 75% of the muscle groups of the whole body are involved during execution. If we consider in more detail what muscles work during the performance of this exercise, we will understand that a significant part of the load is obtained:
forearms, biceps and hands hold the inventory with which you work. It can be a sleeve, a barbell, dumbbells;
the press keeps the body in the right position;
the back and lower back take on the main load during flexion and extension of the body. In addition, the widest muscles of the back are actively working;
the posterior muscle group of the thigh also represents the main load, the large glutes and quadriceps of the thigh are maximally worked out, which is most important for girls;
trapezoid and calf are no less than the rest included in the work.
Why are desires to become important for girls?
The emphasis of the load may vary slightly depending on the variation performed.
In general, knowing how to do this exercise correctly and give the right load on the muscles, you make them work to the limit, thereby increasing muscle mass.
Advantages of traction for girls
The benefits of this exercise are relevant not only for the buttocks, by doing it, you get a lot of other benefits:
strengthening the musculature of the whole body;
improve metabolism;
reduction of the fat layer;
promotes better posture;
increase self-confidence.
Tips for beginners
Preference is given to shoes on a flat sole, or make socks (you can even barefoot). Unlike shoes with thick soles, contact with the floor will be maximum, it helps to better maintain balance and has a more fruitful effect on the performance of this exercise.
The diameter of the discs weighing 20 kg creates an optimal height from the floor, with such discs the handle is at the level of the middle of the Shin. Therefore, it is desirable to choose a platform, the height of which will correspond to the above parameters. The movement of the handle should be smooth and strictly in a straight line. Heels do not come off the floor, it is better to imagine that they need to sell the place on which you stand. This will help increase the load on the target areas.
Why are desires to become important for girls?
Choose the stair method during training, because performing the exercise in this mode is much more comfortable than in the classical one. Increasing the number of repetitions will not shock your body and allow it to get used to the loads, as well as master the correct technique of execution. Having mastered the technique, you can raise personal standards in terms of repetitions and approaches.
It should be remembered that traction for girls is one of the most effective exercises. By doing this, you will make the body tighter in the shortest possible time and seductive curves. In combination with other types of physical disciplines, the result will not keep you waiting. Sports loads help to fight stress, perfectly raise the mood, make the figure more spectacular and load the body with health.
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