·All kinds of dead pull small encyclopedia
The title picture is a Wolverine Hugh Jackman hard pull 180 kg photo ~~~
If you can train the squats of more than 200 major muscle groups, it is the protagonist of strength training. How can the deadlift be the male or the enemy (the training muscles are almost the same). Even if the Dragon Ball is placed in Vegeta, even if it is Sauron, it will be very important to put on the Sailor Moon Evening Gown.
Moreover, just like the male second is sometimes more popular. The deadlift has a better shaping effect on many people than squat. For example, these days, I hope that the hips are not thick legs, or people who need to lift their postures.
However, when you look at a lot of fitness introductions, you will find a variety of deadlifts, such as standard deadlift, sumo deadlift, single leg deadlift and so on. What should these deadlifts do? What are the characteristics and what are the parts?
Today we will introduce some mainstream deadlifts~~~~~~ Before we introduce, we will review all the action points of deadlift:
Slightly reverse the back, tighten the abdomen, stick the barbell, don't collapse the shoulder, focus on the heel later
Standard deadlift
Main training muscle groups:
Quadriceps, hamstring muscles, gluteus maximus, erector spinae, trapezius, etc.
(front of the thigh, back of the thigh, buttocks, lower back, upper back center)
Can use large weight
The last time someone asked, the difference between the Romanian deadlift and the standard deadlift. Let's talk about it from this point of view.
The standard deadlift is actually closer to the squat, the middle and lower breech, and the knee is more curved. The Romanian deadlift is closer to half a squat, with a high breech position and a slightly curved knee.
In terms of training muscles, the Romanian deadlift is more important for the buttocks and lower back, and the gluteus gluteus medius is more important. The standard deadlift can use more quads (front leg) strength.
In fact, the standard deadlift is a squat-like action. Compare the standard squats and you will find that the action is almost similar. Only the barbell changed from the shoulder to the hand, so the back muscles participated more.
Standard deadlifts are suitable for almost everyone. But if you don't want your thighs to be too thick, it's best not to use it as the main training action. In the competitive powerlift, many players will use the standard deadlift.
Sumo deadlift
Main training and training muscle groups: quadriceps, hamstrings, hip muscles
(front of the thigh, back, buttocks)
The heavy weight can be used, which is a common posture for competitive power lifting. Very suitable for people with higher heights.
Almost the same as the standard deadlift. It is a deadlift with a low mid-low hip and a large knee curvature.
Unlike standard deadlifts, the feet are very large apart and are close to the barbell. Because it is very close to the final pose of the four shares in the sumo, it is named as a sumo deadlift.
Due to the relatively small force on the back of this movement, almost all of the legs and hips are fully activated. Very suitable for tall people (back length), as well as powerlifting players.
However, it should be noted that because the foot is very close to the barbell, it is necessary to prevent the bouncing barbell from reaching the toe.
Taiwan’s power champion Huang Longxing, the first to pull up 280 kilograms in a competition, but the barbell bounced and smashed his toes. Amazingly, in the case of injury, the second one still pulled a weight of 300 kg. (Yellow uses the sumo deadlift posture)
Straight leg deadlift
Mainly trained muscle groups: hamstring muscles (back of the thigh), hip muscles, lower back muscles.
Do not use large weight
As the name implies, the knee joint does not bend hard. The overall approach is very similar to that of Romania, except that the legs are straight.
Because of training to the lower back, you can effectively stand tall and straight. At the same time, the hamstring muscles are fully exercised and can be effectively trained to the back of the thigh to avoid many sports injuries. Due to the large stretching range, it can be used as a PNF stretching training for the hamstring muscle group.
Pay attention to the training, the speed of the movement should not be too fast, the back is tight, the center of gravity is placed back on the heel, and the barbell is attached to the leg (otherwise the lower back will be easily injured).
Romanian deadlift
Main training muscle groups: gluteus maximus, gluteus medius, erector spinae, hamstring
Can use large weight
Strong shaping, one of the preferred actions for hips.
I said it last time, I won’t go into details here.
One-legged Romanian deadlift
Main training muscle groups: gluteus maximus, gluteus medius (outside of the buttocks), hamstring muscles (back of the thigh), erector spinae, etc.
Do not use large weight
A single-legged deadlift can be used as a barbell or as a dumbbell. If it is not easy to balance, it is recommended to use dumbbells. If you still have a bad balance, please use the Smith machine...
Smith machine, relatively fixed barbell device.
The knee joint is slightly bent, about 30°. Move the center of gravity to the target leg and use the strength of the buttocks to lift the barbell.
Compared to all deadlifts, it is more able to train the gluteus medius and many balanced small muscle groups.
The gluteus medius is located on the upper side and the outside of the buttock If you can train well, you can make the hip visual effect further lifted, and the legs will be longer...
If you do it at home, you can use a dumbbell to help you in other places.
In addition, there are some less common actions, or less recommended actions, such as Steve's deadlift, etc... Don't repeat it~~
1Hughes, S, M, Dispenza, f, and Gallup, G. 2004. Ratings of voisce attractiveness predict sexual behavior and body configuration.
2 Myoelectric experiment research on the intervention of gluteal muscle activation
Study on muscle activation and exercise pattern of 3 adult females in hip position
Related links: Hips, all the fantasies that satisfy your heightening legs and more sexy (1)
The original brand-new door glass is damaged upon arrival and reissued free of charge. This is a white furnace door glass. It is simple and matched. In fact, it is super strong, not easy to break, and has a long life. The glass is made of Tempered Glass, which is heat-proof and explosion-proof. One-piece molding, multiple specifications, high projection light, no seams. Increase thicker. Microwave use, oven use. Beautiful and practical, you can see all kinds of delicacies in your noodles. And easy to clean, strong shock resistance, scratch resistance, wear resistance. Ignore the high temperature resistance, even if it is directly heated to high temperature, there is no need to worry about explosion. The glass adopts one-piece molding technology, no joints, and more beautiful and durable. Durable. We also have different specifications of tempered glass, support customization and processing, all at your service, we are a glass manufacturer, worthy of your trust.
We are China Oven Glass, Oven Glass Replacement manufacturer, choose the high quality Oven Door Glass Replace, Oven Door Glass Shattered, etc.
Oven Glass,Oven Glass Replacement,Oven Door Glass Replace,Oven Door Glass Shattered
WCH Temper Glass Co., Ltd , https://www.temperglasswch.com