Exercises for bodybuilders, perhaps, more than the stars in the sky, however, the real mass (and strength!) Give only two: squats and deadlifts. What, do not believe it? And in vain. Both that, and another purposefully acts on the largest muscles of our body - legs and back. Many beginner pitching, dreaming of a steep mass, do not understand that it is determined precisely by these muscle groups. An intensive load on your legs and back, plus proper nutrition, is the key to your progress, because not only your legs and back grow from squats and deadlifts. Well, the path to serious bodybuilding begins, as is known, from pumping the total mass. Any thinking kachok first pumps muscles, and only then proceeds to their fine detailing.

In the arsenal of professionals, the deadlift has always been and remains one of the most important tools. Celebrities of the past years thus stretched out not one thousand tons, but all because they understood perfectly well: it is this exercise that gives them real strength and the missing mass.

But, unfortunately, by far not all rocking it to heart. For many a deadlift with a lot of weight - that knife is sharp. Well, if the exercise is not a thrill, and you do it with disgust, then, as a rule, and the sense from him a little. What can I say? The case, of course, is yours, but keep in mind: if you need mass, without deadlift you can not do.

Pull a lot The essence of deadlift - large weights. Exercise should be performed at the limit. Working with a light bar is only a time to lose. But remember: before you approach the big weight, you need to learn the rack and have a good power base. Without this, it is better not to miss the maximum weight.

Big weight gives a load on all muscle groups without exception. The one who first worked well on deadlift, the next morning at all can hardly move. And not because he stretched or damaged something: it's just that many of the muscle groups he had for the first time got a real load.

Technique Before you grab the bar of the bar, have patience and how to properly learn the traction technique.

The technique of deadlift is quite simple, and often it is this simplicity that causes a common mistake: too hasty a transition to a sub-limit weight. Do not rush, lay a strong power base first, even if it takes several months.

At the beginning of each workout, you need to warm up your back. To do this, you can take a few times on the chest a little weight or make a vertical pull up to the chin. Pay special attention to weaknesses. Muscles that are damaged or cause suspicion of injury should be heated especially carefully.

sportzal. com.