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Many friends who have just started fitness will ask, what should I practice when I go to the gym?
There is an old saying in the fitness circle that the three major items of fitness: squat, deadlift, and bench press are the trump card movements that must be practiced in fitness.
Today we're going to talk about deadlift!
Why is the deadlift one of the trump card moves, so many people love to practice it?
For people who lose weight, the time spent on running is at least 30~60 minutes, but an effective deadlift training may only take ten or twenty minutes, but its training effect is indeed several times that of running.
Deadlifting stimulates more muscles in the body, which means more calories are burned, and at the same time, it is more conducive to fat burning.
Deadlifts will also allow you to get in a better figure
If you only do aerobic exercise for a long time, then the body will only be a thin, shriveled type
And regular deadlift strength training will get a bumpy and convex body, tight and shapely
In addition, deadlift can mobilize more of our buttock muscles, remove a lot of thighs from participation, and achieve the purpose of lifting the buttocks without thick legs
The deadlift is a compound movement that can drive our core, back and other muscles at the same time, even if you don't need to train your abdominal muscles, you can have strong abdominal muscles; It can also improve posture and have a beautiful back line.
How to make a standard deadlift?
Stand with your feet hip-width apart and your toes slightly outward, with your hands roughly on the outside of your calves.
Keep your arms as close to your calves as possible, hold the barbell so that the bar is positioned behind your shoulders and your shoulder blades are just above the bar. Core phone, keep the spine neutral, back straight, don't arch, slowly pull the barbell up, the whole process of the core tightened, the back straight, feet on the ground, hips tightened force chest up, fully extend the knees, open the back, slowly put back on the ground, this is a complete deadlift action.
Novice Xiaobai has just started to grasp the essentials of the movement poorly and can't put on the weight, so let's start with our bare hands, make the action standard first, and find a sense of force.
Once you've mastered this action, you're ready to add it slowly.
If you're training at home, you can use a pair of dumbbells or elastic bands to increase resistance and increase the intensity of your training.
Breathing is also very important in deadlifts, especially when you're putting on heavy weights, as it will make your training easier.
We use abdominal breathing, which fills the abdomen with air and keeps the core tight, which not only allows for more effective force transmission, but also maximizes the safety of the spine.
Deadlifting is prone to making mistakes
1. Back arching: It's easy to hurt your back
2. Power mode: A very important point of the deadlift action is in the hip joint, not the arm, this point is done correctly, in order to train our gluteal and leg muscles more accurately.
3. Overstretching: The normal physiological arc of the spine should not change after getting up.
Since the hip joint is mentioned here, if the hips are too tense before training, it will also limit the movement of the hip joint, so a dynamic warm-up before training is essential. The following movements can be performed before hip and leg training
Warm-up exercises:
1. Lungstep stretching
2. Squat sideways
3. Squats with bare hands
The strength of the core is also very important for the hip and leg training movements, if it is too weak, it will be difficult to complete the squats and deadlifts correctly.
It is recommended to strengthen core training at ordinary times, and you can try to practice these movements more
Core Training Movements:
1. Plank
2. Reverse crunch
3. Support the scissor legs
4. Reverse Flying Birds
In addition, there are various variations of the deadlift, and different details will also make the muscles exercised different. The following different deadlifts can also be arranged into training according to the target muscle groups and needs you want to exercise.
Sumo deadlift: It requires more quadriceps muscles to be involved at the start, and the inner thighs will be more involved, which is suitable for people who want to slim their thighs and tighten their thigh fat.
Romanian deadlift:
The initiation is centrifugal, and the centripetal relies on hip extension to exert force, and the knee joint basically does not change;
The legs are closer to upright, and the barbell does not need to land;
This movement is more about our gluteus maximus, gluteus medius and posterior leg muscles.
One-leg deadlift:
Single-sided deadlifts can better strengthen our balance and hip stability, thereby improving athletic performance;
More stimulation of the muscles on the back of the thighs and the involvement of the gluteus medius and gluteus minimus muscles can make the buttocks fuller and rounder.
Straight Leg Deadlift:
The breech position is higher, and the hamstrings are more involved in hip extension at the start, targeting the lower back and back of the thighs;
This movement works more on our glutes, hamstrings and erector spinae.
The training on deadlift days can be arranged in this way, and those who don't have a plan can try it according to this
1. Hip activation warm-up
Hip movement
Squats with bare hands
Squats on the left and right sides
Early Cheap Ceremony
2. Formal training
Single-leg deadlift: 5kg-10kg-15kg-20kg (12 left and right, do 4 sets)
Straight Deadlift: 40kg (5 sets x 12pcs)
Romanian deadlift: 30kg-40kg-45kg-50kg-55kg (10 reps for the first three sets, try to exhaust as much as possible later)
Sumo deadlift: 35kg (10 pieces/set x 4 sets)
The deadlift can be taken out separately for deadlift day training, that is, this training is mainly carried out with the deadlift as the main one
It can also be used as one of the major items of hip and leg day training, and it can be arranged according to your exercise preferences.
3. Hip leg stretching
When we do heavy deadlift training, our lower back hands will be more involved, in order to prevent injuries and improve the training effect, training aids are also essential.
Fitness belts
It can play a role in enhancing intra-abdominal pressure and protecting the lumbar spine, and it is recommended when we squat, deadlift and other weights are relatively large; The choice of the belt is also very important, it is recommended to choose a slightly softer material in the early stage, the body will be more adaptable, and you can choose a higher hardness after the training level is improved.
At the same time, for fitness veterans, it also helps to improve the training intensity.
So how to choose a fitness belt?
It can be seen from the following aspects
The nylon belt, the material is relatively soft, suitable for early use, and it will be more comfortable to wear
Leather belt: stiff and thick, with particularly good support stability, it is designed for heavy weights and professionals
Thickness, width and other details
Thickness: generally 6~8mm, 10mm, 13mm
The width is generally based on your own body shape to choose the right one, and the individual will be more comfortable when using the wider one
Schiek Waist Support: A brand founded by bodybuilders, the nylon-based material is relatively soft, making it easier for novices to get started.
The back is widened for better protection and also fits the back well. Don't feel panicked.
Laura Star: The first layer of soft cowhide, the comfort and fit are very good, there is a pearl cotton padding on the inside, which fits the waist, the use is better, the material is easier to take care of, and various macaron colors are available
Laura Star: This one is more suitable for novices, more cost-effective, EVA + sponge cloth + terry cloth material, with good resilience and softness, more suitable for women's waist
INNSTAR: Woven version, more comfortable, not the traditional eyelet wearing method, with ratchet fine-tuning design, millimeter-level precise adjustment, more convenient and easy to operate. It's not crusty, but it's also very supportive.
SBD: This brand is very low-key despite its simple design, but it is definitely the Hermes of the belt world. With it, I can't wait to practice twice a day. Intensely stabilize your core and improve your training. If possible, it will be done in one step
Tip: How to wear a belt?
I don't know how tightly I tie it, I take the room for a finger as the standard, and use the watt-hour breath to measure it after tying, and when I bulge my stomach, I just wait to hold the belt and not panic
In the end: whether it's a girl who wants to raise her hips or a man who wants to grow her strength, you might as well practice deadlifts more!