Standing thrust on straight legs is often called "deadlift". This is the most difficult variant of the exercise that professional bodybuilders use to build muscle mass, give a more prominent shape to the body and visual separation of the thigh and buttocks.
Static traction on straight legs: benefit for women
Despite the fact that for women this is a rather difficult exercise, it is often included in weight training in various fitness clubs. The fact is that the muscle mass affects the daily consumption of calories: much more energy is expended on the vital activity of the muscle than on fatty tissue, which allows burning more calories fed with food and spending the "old stores" of fat, without accumulating new ones.
In addition, it is this exercise that contributes to the formation of more beautiful buttocks: a deep study of the gluteus maximus gives brilliant results in a relatively short time. It is important to properly assess your own strengths and be sure to do the exercise only after warming up to avoid sports injuries and other unpleasant consequences.
Thrust on straight legs: which muscle groups are involved?
Thrust rod on straight legs uses a little muscle, but it allows you to work them very deeply and carefully.
- hamstrings,
- straighteners of the spine,
- the widest back muscles,
- forearm,
- a large gluteus muscle.
Despite the fact that the exercise affects a very small range of muscles, excluding this exercise from the training program would be a mistake. It contributes to the speedy development of strength and the addition of muscle mass, and even if you only perform pulling on straight legs, excluding the remaining exercises, the effect will still not be long in coming.
It is known that the implementation of the deadlift helps to increase the production of testosterone - a hormone responsible for muscle growth. Thus, by doing this exercise alone, you can indirectly accelerate the addition of muscle mass throughout the body.
Deadlift on straight legs: how correctly to perform?
This version of deadlift combines elements of classical (basic) traction and Romanian. However, out of all the options, this one strains the smallest number of muscle groups, which is the most complicated in execution and gives the most noticeable results.
- Stand up straight, straighten your shoulders, taking them back, slightly bend in the lower back, bending your chest forward. Keep your chin parallel to the floor. Place your feet on the width of your shoulders and straighten in your lap, take a deep breath.
- Take the bar with a standard grip from above, spreading your arms slightly wider than your shoulders. The palms should be aimed at themselves and are located on each side of the hips, but in no case are opposite to them.
- The deadlift on the straight legs can also be performed with dumbbells, however in this case it is important not to forget to control the distance between them: the arms should be divorced wider than the shoulders. In this respect it is more convenient to work with the bar, since the hands are fixed and do not require additional control of the distance.
- While holding the natural deflection in the loin (i.e., not rounding the back), gently pull the pelvis back, while tilting the body forward to a 90 degree angle (i.e., at the bottom of the slope, the exercise is parallel to the floor). In this case, the bar of the bar or dumbbell should go parallel to the legs.
- Having reached the 90 degree slope, quickly, but smoothly change the direction of movement: keeping the natural curve of the back, pull the buttocks forward, straighten the torso and take the starting position.
- After the most difficult part of the recovery, exhale.
It is important to follow the instructions exactly and keep your feet perfectly even, and your back with a natural deflection. Only in this case, the exercise allows you to properly work out the necessary muscles and avoid injuries.