time beach season is on its way, so as not to fall face in the dirt, you need to look spectacular.Prior to the onset of the period of active women lose weight, and the guys pumped up their muscles.Basic exercises that will allow to gain weight and to shape the body is dead pull.This involved the following muscles: upper and middle part of the thigh and buttocks.
How should approach this exercise?The principle is no different high complexity:
- should take the post.The grip must be always on top, a little wider than shoulder width.The palms should be sent back and placed outside, with the sides of the thighs.In this position you need to have straight legs.Locate they should be shoulder width apart.Standing in a position to be a little bend at the waist, take the shoulders back and bend his chest.The chin is positioned parallel to the floor.
- Holding the position described above should gradually take back and pelvis to tilt the body forward.
- During the tilt and lift, the bar must be held close to the surface of the legs to ride on them, touching shins, knees and hips.
- Tilt when performing exercises such as dead thrust should be to make as long as the body does not take a position parallel to the floor.Grief in this state should be at the level of at least mid-shin.
- As soon as this position is reached, it should quickly change direction.This should keep the deflection.When lifting the torso is necessary to smoothly move your buttocks forward.Lifting should be carried out before long it will be accepted starting position.When you overcome the most difficult part, you should exhale.
In carrying out such an exercise as a dead pull, should hold fast to curvature of the spine, without changing its position.Cranking leg, lowered his head can not be in any case.You should also try to keep a foothold under the heel.
In the event that hard to keep your legs straight, you can bend them a little while in the rest position.By the end of the exercise to change the position of the lower extremities is not necessary.Given all of the above steps, it can be assumed that the dead bent on straight legs will be performed correctly.
There are a couple of tips to which you want to listen when performing exercises.Firstly, it is not necessary to round the back during the whole process of the exercise.If this is hard to do, then it is best to stop the exercise.If it is to continue, it can be seriously injured back.
Second, if the dead craving satisfied, we should not take from the neck down.Otherwise, it will be quite the exercise, and therefore the muscles will be involved are not the same.
Thirdly, the need to keep the legs straight.This will increase the muscle contraction.
Fourth, do not pull the barbell with your hands or loin.All movement should be carried out through the efforts of muscles of the back of the thigh and buttocks.All the other joints should be recorded.
And most importantly: when performing this exercise with a heavy weight belt must be used, which will prevent injuries.
