SLIM STOMACH
Probably you should not be reminded of the story, which is repeated from year to year in the spring in front of the mirror, with remorse of conscience and further…

Continue reading →

SLIM STOMACH
Probably you should not be reminded of the story, which is repeated from year to year in the spring in front of the mirror, with remorse of conscience and further…

Continue reading →

Twisting
The abdominal muscles are involved in virtually any movement, since they perform flexing of the spine and are responsible for keeping it in a stable position. Therefore, it is fair…

...

HIMPING HIMPERS SITTING
Dumbbell bench press is an excellent tool for deep development of the front and to a lesser extent middle deltoid heads, it increases the mass and strength of the shoulder…

Continue reading →

PHYSICAL EDUCATION AND SPORT: PROFESSIONALISM OR HEALTH?
Many argue that physical education and sports contribute to health promotion. However, rarely anyone objectively understands and takes into account the difference between these concepts. Physical culture and sport -…

...

MACHINE DRIVE IN THE STYLE “SUMO”

The main difference from the classic deadlift is that in the deadlift in the style of “sumo” legs are placed wider, the hands are between the legs, and the main load falls on the thigh muscles. This exercise, like the classic deadlift, has great potential in building up the overall strength and weight of the whole body, because the load, direct or indirect, is distributed to almost all the muscles of the body.

Because of the difference in the technique of performing the exercise, deadlift in the style of “sumo” is not so critical to the characteristics of the constitution and therefore often becomes an excellent alternative for the classic deadlift.

Performance technique

The requirements of the style of “sumo” to the technology is even higher than in the case of the classical implementation. Therefore, the development of technology should be given a lot of time and attention.

Technique of the exercise:

1. The legs are located under the neck of the rod as wide as possible, the toes are turned to the sides by 45-60 degrees, the grip is shoulder-width apart, the back is straight.

2. Begin to descend to the bar. The back remains straight all the time. Bending the legs, move the knees towards the toes, parallel lower shoulders. Sit down to the level of grabbing the barbell with your hands. In this position, the back is straight, the head looks straight, the knees are as wide as possible and look at the toes, the pelvis is close to the fingerboard.

3. Take a deep breath, hold your breath and start craving, but not jerk. At this point, the main effort falls on straightening the legs, and the main load falls on the feet. Vulture moves as close as possible to the legs.

4. When the legs are almost completely straightened, we take a deep breath and begin to bring the body to a vertical position, then unfold the shoulders.

It is important:

Back and head, pay them special attention throughout the amplitude of movement. Head straight or slightly up, back straight, no “rounding”. With large weights, such violations almost always lead to injuries.

When lifting and lowering the boom, always hold your breath. This will help you keep your back straight as holding your breath increases muscle strength, but also increases pressure. Therefore, breath holding should not be abused. Exhale when you overcome the most difficult part of the climb.

When working with large weights, use insurance – wear a weightlifting belt. It is good when it is wide not only from behind, but also in front.

Remember that hands when performing deadlifts are only a link between the points of application of force.

Embodiments of

There are several types of exercises:

Deadlift in classic style.
Deadlift on straight legs. The main difference is that when bending over the bar, the knees do not bend. This technique is considered much more traumatic.
Stalled traction with partial amplitude. When performing this technique, the back is intentionally kept rounded, and the neck is pulled only to the middle of the thighs, so there is no opportunity to rest between repetitions.
The working muscles at the camp becoming in sumo style

straightening muscles
gluteus muscles
quadriceps
biceps hips
the latissimus dorsi
upper back muscles
forearm

Why yoga?
 However, it is impossible to stop, because the prospect of a transition to the 44th size is closer than ever. How to be here? Do yoga! At first glance, such…

...

WORKOUT BEFORE TRAINING
And indeed, most visitors to the gyms neglect to perform a full-fledged warm-up before training, at best they will sit down a couple of times and hang on the bar…

...

BENCH ON LAYING ON TILTED BENCH
The bench press on an inclined bench, like the classic bench press, will load your chest perfectly, not forgetting about triceps and deltas. Its great advantage is the fact that…

...