Dead lift - the best exercise for the gluts

QUESTION: In principle, I am in good shape - do a lot of aerobics. But here's my bottom I do not like. So much work, and the desired hardness and roundness can not even achieve. Perhaps there is a secret, super-efficient exercise that will help me?

ANSWER: Yes, this exercise is. It's called the dead lift. As a rule, women do it rarely, but professional fitness can not do without it. Lovers of the dead lift causes fear, say to make it dangerous. Believe it not.

However, the potential risk of injury is there. Many could not help "round" back. This is a gross violation of the technology! In accordance with specific anatomical reasons load "moving out" in the back and legs, and is located on a narrow lumbar spine. As a result, too much pressure falls on the ligaments and inters vertebral discs. Hence the risk of injury they are plastic, but not flexible, that is, in contrast to ordinary rubber sprain reluctant to return to their original state. So chronically round back when performing the dead lift has another unpleasant minus. Bundles can no longer perform its function of mechanical stabilizers. As a result, the vertebrae "bumped." And this is a very dangerous threat of injury - loss or denial of vertebral disc.

What is the conclusion? The first thing you need to master the correct technique of the dead lift.

Now the technique in detail:

Grasp the top of the bar rod grip. The arms should be straight, shoulders straightened, chest filled. Slouch, shoulders can be reduced! The back is perfectly straight! Tighten your abdominal muscles just take your pelvis back. From this starting position slowly straightens. In this case, the bar rod should move as close to the front of the thighs.

Master the first exercise with a light weight, well, when all will turn out right, begin steps proposing to raise the weight. If the technique began to suffer, then you went over with the weight. Stop and drop a couple of pounds or so. Again, do the exercise. It should get you the maximum voltage provided perfect compliance with all specifications.

To become earned on your butt, you have to learn to feel their work. This will help you the following method. Initially, the strong static Squeeze your buttocks and relax them before the completion of the repeat. Then again before a new strain of repetition look: visual impact muscle building review

Buttocks develop many cardio exercise equipment, for example, "stepper". But their effectiveness in this sense is not high. And all because the toning buttocks, their strength and improve their general form are subject to all the muscles of the rule - the load should be regularly increased. Well, in the cardio equipment load is the same - the weight of your body. Here's another plus dead lift. It is easy to pick up the load. Enough to hang on the bar a few extra pancakes. This is how: visual impact for women

And yet, whether in the arsenal of any other bodybuilding exercise for the buttocks, not less effective than the deadlight?

Unfortunately no the fact is that the dead lift has a unique anatomical feature. In the starting position (position angle) buttocks extremely stretched. Well, if the muscle begins to decrease from the extended position, the exercise turns super-efficient.

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