The deadlift gets a bad rap these days from overly conservative doctors, chiropractors and, well people that issue insurance policies! U deadlift dobiva loše kuckati ovih dana od liječnika pretjerano konzervativan, i chiropractors, dobro ljudi da se problem osiguranja pravila! The deadlift is not something to be avoided. U deadlift nije nešto treba izbjegavati. In fact, if you know how to do the deadlift properly, you will pick up things from the ground in the safest way possible. U stvari, ako znate kako napraviti pravilno deadlift, od vas će pokupiti stvari iz zemlje na najsigurniji mogući način. You will also have an invaluable tool for your workout programs. Također ćete imati neprocjenjiv alat za svoje programe rada.

The deadlift is an incredible tool because it is a compound exercise that works a lot of muscle groups at the same time making it perfect for both fat loss and muscle building programs. U deadlift je nevjerojatan alat, jer je složena vježba koja radi puno mišića grupe u isto vrijeme što je pogodno i za gubitak masnoće i mišića building programe.

Using lots of muscle at once is something that you should be looking for in your exercises for a number of reasons. Korištenje puno mišića odjednom je nešto što vam treba u vašoj potrazi za vježbe iz brojnih razloga. Using multiple muscle groups makes and exercise "functional". Korištenje više mišićnih skupina čini i vježbe "funkcionalne". Meaning that it has real world uses. Što znači da je u stvarnom svijetu koristi. Using compound exercises that involve the big muscles also means that you burn a ton of calories while doing it. Upotreba složenih vježbi koje uključuju velike mišiće također znači da ćete sagorijevati kalorije od jedne tone a radi se. For the mass monsters that want big muscles, the deadlift allows the usage of huge poundage's that can translate into massive muscle gains in short periods of time. Za masovno čudovišta koja žele velike mišiće, i deadlift omogućava korištenje ogromnih funtu je da može prevesti u masivnim mišića dobici u kratko vrijeme.

How To Get The Most From The Deadlift. Kako da biste dobili najviše iz Deadlift.

The shoulders need to stay over the bar in the bottom position. U ramenima je potrebno za boravak tijekom bar u donjem položaju. Shoulders being behind the bar can start the whole series of movements off wrong from the start. Ramena se iza bara može početi cijeli niz pokreta off krivo od početka. The bar is in contact with the leg all the way up. U baru je u kontakt s nogu sve na putu prema gore. As you come up you press your knees back and lift your chest. Kako ste došli do vas vaš pritisnite koljena natrag i podignite prsa. This maintains the lumbar curve. To održava lumbalna krivulja. The bar travels straight up and down. Bara putuje ravno gore i dolje.

Make sure you come to full extension at the top. Provjerite da li ste došli do punog proširenje na vrhu. It is not a lean back but an extension of the hips causing you to stand up fully straight. To nije zasjesti ali nastavak je hips uzrokujući vas da ustanu potpuno ravno. The lean back is mostly for the power lifters that want to prove that the lift is completed for the judges. U zasjesti je uglavnom za napajanje lifters da želite dokazati da je žičara je dovršen za suce.

On the way down you initialize the movement by pushing your bum back then lowering the chest keeping the nice lumbar curve and then bending the knees. Na putu prema dolje vam inicijalizirati kretanje po guranje vaše guzica tada manja škrinja za čuvanje lijepo lumbalna krivulje i zatim savijanje koljena.

What you don't want is to sit back and have your shoulders come back behind the bar because then the bar will break its straight path and you will have a hard time when you get to the knee area. Što ne želite da se zasjesti i vaše ramenima vratiti iza šanka jer onda je bar će raskinuti svoje ravno put i da ćete teško vrijeme kada se na području koljena.

Watch out for the dreaded two-part deadlift. Pazi za dreaded dva dijela deadlift. This is when you are coming out of the bottom and the hips extend and then the lower back does its work after. To je kad su izlazili na dnu, a hips proširiti, a zatim donjeg dijela leđa to svoj rad nakon. It is very similar in appearance to the stiff leg deadlift but a whole lost worse for you. To je vrlo slično u izgleda da je gust but deadlift, ali cijeli izgubio lošije za vas. That is not what you are trying to do here. To nije ono što se pokušava učiniti ovdje.

You can avoid this common fault by making sure that you lift the chest at the same time as you push through the hips. Možete izbjeći ove zajedničke greška po izradi jeste li žičara kovčegu u isto vrijeme kao vas gurnuti preko hips. Everything will move up in one motion. Sve će se kretati u jednom pokretu.

4 key things to remember when doing the deadlift? 4 Tipka stvari koje treba zapamtiti kada se radi deadlift?

1) Nice lumbar curve throughout the movement 1) Nice lumbalna krivulja kroz pokret

2) Chest up at all times 2) Komoda se u svako doba

3) Shoulders over the bar not behind to keep a straight bar path. 3) preko ramena i traka ne iza ostati bar u ravnoj stazi.

4) Push through the heels keeping the bar in contact with the legs. 4) Push kroz maglu održavanju bar u kontaktu s nogama.

Remember to drive off the heels and look straight ahead. Ne zaboravite odvesti u maglu i gledati ravno. Press your knees back once the bar breaks the floor. Pritisnite Vaš koljena natrag u bar jednom razbija kat.

The biggest common fault is the loss of the lumbar curve. Najveća zajednička greška je gubitak od lumbalna krivulja. This means that the load is too heavy or you do not know how to do the movement right yet. To znači da je opterećenje je posao ili ne znate kako učiniti pokret pravo još. Reduce the weight and practice, practice, practice. Smanjivanje težine i praksa, praksa, praksa.

The second biggest mistake is letting the bar come away from the leg. Drugi najveći grešku je Najam šanka dođi do nogu. This takes the weight away from your center of power and can pull you out of position right at the floor before you even get started. To traje težinu daleko od svog centra moći i može povući vas iz pozicije pravo na katu i prije nego što započnete. Roll that bar in to the shins before you even start to pull. Roll bar da na shins čak i prije nego što počnete skidanje.

Here is a great way to put the deadlift into your fat burning program. Ovdje je odličan način da se stavi deadlift u svoj program za spaljivanje masti. Superset deadlifts with pushups. Superset deadlifts s pushups. Do 10 sets of 10 for each exercise non-stop until completed. Imate 10 kompleta od 10 za svaku vježbe non-stop do dovršen. Time yourself and try to beat that time on the next workout. Vrijeme sebe i pokušati nadmašiti vrijeme na sljedeći trening. Its simple but highly effective. Njezin jednostavan, ali vrlo učinkovite.

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