Romanian teaching technique for women. How to make a traveler girl to do not hit your back? Classic lad belight

Want to have an athletic body? Then you will be helped by classes in the hall, where you can not only improve the forms with the help of simulators and sports shells, but also pump muscle mass. One of the main exercises for many athletes is a raznaya traction. At the same time, the most "unloved". You ask: "Why?" Because it is very difficult to perform it, and the risk of injury is very large. Nevertheless, this is the most effective exercise to pump up the abdominal muscles, buttocks and hips, the bottom of the back, hands and shoulders. If you want the exercise to bring the desired effect, then the correct technique of performing a traction will help you in this.

Performance of this exercise requires a large concentration and voltage athlete. Therefore, it is not recommended to carry it out. So that everything happened without injury, it is necessary to initially prepare muscle groups that the load will go.

The importance of becoming a traction is that it affects the largest muscle groups, which leads to strong energy costs. And in order to truly feel the exercise, the impressive weight should be used, which will become excellent stimulation for each, separately taken muscle groups. Therefore, trainers are not recommended by dumbbells, as they do not give the necessary load. It is best for this a rod with pancakes from 20 kilograms.

It is this weight and diameter that is optimal to perform a traction. Indeed, in this position, the vulture is at the necessary height. If you are not yet ready for this weight, then you can take pancakes easier, but use a special stand. The height of the grid plays an important role in the exercise. And when complying with all rules, the risk of getting injuries becomes minimal.

Traditional Traction Technique

There are several variants of traction. Often newbies, without understanding the features, confuse them, which can lead to injury. Each of the species distributes the load in its own way. So, the rapid thrust with dumbbells, which, due to its lightness, attracts girls, allows you to have a side of the side, which greatly facilitates the work of the joints. In this case, this type of thrust leads to a strong backbone of the back, which can lead to injury. Therefore, to perform craving with dumbbells (at least in the first stages) is better together with the coach. But when performing a soumo traction, a spin and legs receive a special burden.

But back to the classic exercise. He involves working with a barbell, which will be comfortable for you by weight. The exercise is useful, both for men and for women who wish to pump up the muscles of the lower back, press, hips and buttocks.

Perform a classic drawing craving is necessary in five phases.

Preparation. At this stage you need to approach the projectile, correct the feet on the floor, perform the grip of the rod and psychologically tune in to the exercise. The feet is better to put on the width of the thighs, although there are options for performing an exercise with the arrangement of them in the width of the shoulders or even wider (in the middle of the SUMO). At the same time, the feet should look a little to the side. The rifle of the projecture is located in the center of the foot, and the rod itself must be as close as possible to the leg. Capture can be classic (palms look towards the body) or use the gifts (if you hold a lot of weight difficult).

Dynamic start. The correct start is very important in this exercise. To do this, it is necessary to position your body correctly to find the optimal points of the application of force. It is possible to achieve this, if you correctly get up to the vulture (the projection of the common center of mass passes through the middle of the foot), find the center of coincidence of body mass and the severity of the rod, the proximity to the rod will be minimal.

Thus, to do the exercise you best:

• take the bar
• bring the shoulders for the shaft line towards forward;
• hands bend in the elbow right above the barbell;
• locate the lower part of the case as close to the rod.

Target bar. Remember that it is necessary to tear off the bar from the peel into a smooth and controlled movement. You need to correctly make efforts to not disturb the equilibrium balance.

Rod lift ("lifting"). At this stage, it is important to achieve a slow raising of the rod in a straight line. If you are difficult to still lift this weight (and it applies not only to girls), then you can use a special simulator in which the rod is fixed in the racks. It is especially important to observe the "vertical" rule with weight, which exceeds the weight of the athlete by 2 times. If the weight of the projectile is less, you can lift it in the S-trajectory. It is more difficult to overcome the location point of the knees, so the bar must be moved very slowly.

Fixation. The culmination of the exercise is the full extension of the body and hands with weighing in them.

Basic mistakes

In order to properly perform an exercise and not get injured, it is very important to keep the back smooth, not burning it. This defects especially concerns girls who often make such a mistake.

In order not to disrupt the back, start lifting the weight by the movement of the "foot to the floor" and only then connect the back. When lowering the rod, bending the knees follows after the projectile reached them. No need to do it before.

Too wide staging of the stop (do not confuse with the SUMO gas) will greatly interfere with your exercise. Do not strongly reject the housing back when you have reached the top point. This can be fraught with serious consequences.

Sometimes start-up athletes (especially for girls) love to observe themselves from the side using the mirrors. When performing the traction, it is better not to do. You lose concentration and can harm yourself.

To warm up the muscles, before starting the exercise, you can make a workout for 10 minutes. Several simple exercises - and you are ready for accomplishments!

Shoes should be on a low sole without a foam layer. This will allow stronger stand on the legs when exercising.

As a precaution, you can use a special athletic belt that is put on the lower back. However, do not hope that he will protect you from many injuries. His task is to relieve the process and unload the waist muscles slightly.

To make it easier to keep grip, be sure to use the chalk applied to the brush. In rare cases, you can use belts, but they will reduce the effectiveness of the exercise.

Castles always dressed on the bar. After all, it is difficult to keep the big weight in a strict horizontal position. And that the pancakes do not jump from the griff, they are attached with special locks.

If possible, ask for the help of the coach. And be sure to follow his advice and recommendations. After all, even learned by heart the theory from the Internet or athletics book will not replace the side view and the practical experience of the master.

This Romanian type has received his name from Athlete from Romania, which was the first to notice in the application of this technique. Over time, she became popular among men and especially girls, because it allows the biceps (back of the hip).

As a result, we get an elastic and rented "fifth point". Classic traction and lessons with dumbbells will not give you such an effect. In addition to the "ass", Romanian traction gives the load by the calf, lumbar, butorous and muscles of the trapezium.

Also as in the classic type of thrust, it is important to properly execute. Otherwise, instead of beautiful and pumped muscles, you can get injuries. To get started following the back. It always keeps perfectly right during the entire exercise process. Rounding can lead to spinal injuries.

Effective Romanian thrust will be when the rod is located next to the legs. Too much distance will create additional difficulties in execution.

Do not be flexing elbows when you want to correct the position of the bar. If the weight is heavy for you, it is better to take the rod easier or use straps.

Execution technique:

1. Prepare a rod by setting the required weight. Go close to the projectile. Arrange your legs on the width of the shoulders, and put the feet in parallel to each other.
2. Now use ordinary grip to take up the neck. Hands arrange a little wider shoulders.
3. Arrange hands slightly in the elbow joint, straighten, shovel, twist. Legs also bend a little bit in the knee. The pelvis slightly move forward to put the spine vertically.
4. Now, with the blades swapped together, move the pelvis back, bending the back. Next, the tilt and the branch back of the buttocks. Weight you raise hips (biceps), and not with the help of your back. Raise the projectile until the middle of the hips.
5. The rod moves vertically, but the body should be shifted back. The shell rises due to the impetus to the floor legs. You must feel how your feet come with the floor. Biceps fatigue will indicate the correctness of the exercise.
6. Then the bar is lowered on the floor, a little bending hands.

In any gymnasium, the lad bellarium is one of the main exercises. Most of those interested in this issue, this exercise is known as a power base, which allows working with the largest weights. It is associated with strong people who are engaged in paeerlifting or bodybuilding. However, this exercise can be successfully used not only for the development of force or a set of muscle mass - it is great for the excellent sex to create beautiful forms.

What muscles are involved

With the apparent simplicity of exercise, when it is performed, approximately 75% of the body muscles are included.

The following muscles are most actively loaded:

• broader;
• spinal extensors;
• abdominal Press;
• buttock muscles;
• quadriceps and biceps of the hip;
• muscles hands.

What is a raven thrust

This exercise is one of the main and basic in strength sports. It is performed with a barbell, dumbbells or gay.
There are several varieties of exercise, but in general it is the following complex of movements: the athlete in the slope (the back is straight, the loin is deployed, the legs are slightly bent) wars the rod (dumbbells, weight) and straightens.

Important! Range traction belongs to one of the 3 main types of Powerlifting along with the press of lying and squats.

There are 4 main types of traction: classic, Sumo, Romanian (dead), trap-vulture. The traction trap-vulture in women is not particularly popular, instead of it is often practiced with dumbbells - a wonderful exercise that will benefit and many men.

Benefit and harm for women

Ranged thrust is useful to girls because she:

• well working back muscles, buttocks and hips;
• gives the fortress and beautiful shape of the abdominal press;
• strengthens the spine, which has a beneficial effect on posture;
• excellent anti-cellulite means;
• very energy consumption, due to which extra calories are not postponed into subcutaneous fat;
• activates the production of somatotropin (growth hormone), which contributes to good fat burning and formation of embossed muscles;
• increases the intensity of metabolic processes in the body.

However, there is a negative moment: this exercise is attendable. The slightest violation of the execution technique or bad warm-up can lead to unpleasant consequences. Here are the most common injuries and possible problems when performing the exercise:

• increased pressure on the spine, the risk of the formation of hernia;
• microcrack muscles, loss of elasticity;
• tensions of muscles, problems with joints, protrusion.

Did you know? Russian woman Natalia Trukhina is one of the most titled Powerliftoir girls in the world. Her record in the proget is 215 kg, with its own competitive weight about 90 kg.

Indications and contraindications

Range traction can be an excellent solution for girls who would like:

• shape a beautiful hide line and buttocks;
• lose weight;
• normalize metabolism;
• get elastic belly;
• get the right beautiful posture.

In some cases, it is impossible to carry out this exercise.

• odam injuries;
• scoliosis, intervertebral hernias and other spinal problems;
• osteochondrosis and all sorts of joint diseases (especially hands);
• cardiovascular problems.

Types of traction

There is a lot of information in the network that repulses that the girls are preferable to perform a soumo craving. The reason is a directional effect on the tedious muscles. However, this statement does not quite correspond to reality; The fact is that the efficiency of performing one or another thrust depends on personal anthropometric data. It is best to consult with an instructor in the hall, but general trends are as follows:

• sumo thrust is more suited high, with long limbs; Also, a good stretch is needed to perform SUMO;
• with small growth and short legs, it is better to perform a classic, it will be easier to perform with full girls;
• the dead craving should not be performed when problems with the back, and in the case of pain in the brushes it is better to make a choice in favor of dumbbells.

It can be said that all styles of traction styles have both their advantages and disadvantages, so it is better to combine and supplement one appearance to others, alternating them.

Important!Girls (if they are not going to pick up muscle mass, but only strive for beautiful forms) should not take a lot of weight. You should select burden in such a way that you can make 4 approaches to 16-20 repetitions.

Classic

The name of the exercise is the classic rod truck, says itself: the most popular exercise of this species. Great for training line hip and buttocks. Exercise sequence:

1. Take the starting position in front of the rod - a straight rack, the loin is slightly fastened, keep your back straight.
2. Feet on the width of the shoulders or a little wider, the feet are parallel, or slightly diluted on the sides.
3. Grasp the hand of the neck. The grief's brush should be between the same leg and a pancake rod. When you come, your knees will be between your hands.
4. It should not be raised with hands with hands, in this exercise they only hold the bar.
5. Smooth movement, working out legs, straighten the body. Rod pulls legs, back and buttock muscles.
6. When the projectile reaches the lower level of the thigh, it is necessary to finalize the pelvis, feeding it a little forward. At that moment, trapezoid muscles and blades are included in the work, as if bringing the rod to the maximum height.
7. Make sure not to slightly keep your back straight, and the lower back is in a state of light deflection.
8. The vulture must be in close proximity to the lower leg, it will be easier to pull the shell.

"Sumo"

Wonderful exercise, when fulfilling your buttocks work actively. This species has several advantages, among which you can select a smaller load on the lower vertebrates. It is necessary to perform as follows:

1. Feet can be installed as follows: Your feet are on the width of the elbow. Socks are deployed on the sides and forward, knees - on one line with them.
2. Clamp a grapple with a variety of grip, the width between the brushes - 8-10 cm is larger than the width of the shoulders.
3. Your pose should look something like this: the shins are almost perpendicular to the floor, slightly tilted to the housing, the hips strive to form with the shin almost straight angle, the back straight, the loin is slightly flashed.
4. Perform cravings by working by the hips, you must feel how your intracaderous muscles are actively involved in the work.
5. Holding the projectile at the top point, take the starting position.

Important!By changing the position of the back and hollows, you can change the muscles to which the main load falls: the more vertically the back is located, the less it is loaded (legs are more turned on).

Video: Range soumo thrust

Romanian

Romanian or dead traction (it also calls for straight legs) - exercise, loading biceps of hips, buttocks and back straighteners. The order of execution is:

1. Grasp the finish with the hands on the width of the shoulders, slightly expose the brushes to the sides - it will be a normal grip.
2. Scroll back, depart the lower back, straighten your chest, minimize the blades.
3. Taking back the pelvic area, simultaneously burn.
4. Depending on your stretching, keep your feet smooth or slightly bent.
5. Slowly lower the bar, trying to feel the moment of the maximum tension of the back surface of the thigh.
6. Bringing to the bottom (approximately 1/2 lower leg), perform cravings.

A variety of dead traction is a thrust on one leg.Girls this kind must be interested in that in addition to a large buttock muscle, when performing the exercise, the remaining muscles of the buttocks are actively involved, forming a beautiful ass.

Exercise as follows:

1. Hold the right hand for the support, keep the dumbbell in the left.
2. Standing on his left leg, start sitting down, pulling back the right leg, which should strive to take a horizontal position.
3. The dumbbell smoothly moves along the left leg until you find yourself at the bottom point. Control posture.
4. You should feel that the main work make your buttocks. Take the starting position.

In the event that the technique of execution of Romanian thrust causes you difficulties, you can perform the same exercise in the Small. Since the projectile moves in the car in a strictly vertical plane, it makes it easier to make it easier for you to work correctly to work with a pelvis.

Important! The best exercise for the development and training of spinal extensors is hyperextenia. If you feel that your spin is weak to perform the dead traction, start with this complex of exercises - direct and inverse hyperextenia.

With dumbbells

The principle of performing this exercise is the same as in classic traction. Two styles differ only by the type of projectile. Those who have problems with hands, it is advisable to exercise with dumbbells than a barbell. The order of execution is:

1. The initial position - stand straight, the shoulders are divorced, light deflection in the lower back, in the hands of dumbbells. Hands can be located on the sides or ahead.
2. Perform a slight tilt forward, bend the knees.
3. With the help of the legs, lower the dumbbells until the middle of the tibia, after which, relying back the pelvic area, return to the initial position.

Frequent errors in class

As already mentioned, the raznaya traction is quite a traumatic exercise. To reduce the risk of injury to minimize, widespread errors should be avoided, among which the following can be distinguished:

1. Workout. This is a key element of any workout, all the more powerful. The duration of the warm-up can reach the duration of the workout. Poorly preheated muscles, ligaments and undeveloped joints with a large share of probability can lead to injury. After a good workout, start strength exercises with minimal weight (the first approach), and only then go to the working weight.
2. To fulfill the Romanian thrust, the girls often work with sufficiently large weights. We should not bring the weight to the forensic. The technique should prevail over weight. Proceed from such a rule: you should be able to make 4 approaches of 14-18 repetitions. Your musculature at the end of each approach should feel the tension, it is not necessary to bring a painful sensation.
3. In no case do not twist your back. First, it can lead to injury, and secondly, this circumstance significantly reduces the effectiveness of the exercise.
4. It should not be very hot down by the lower back and overly straighten the shoulders, it is dangerous for the shoulder joints.
5. Your elbows at all should in no way participate in the thrust. They are constantly dispersed and do not turn on under any circumstances. From the joints of the hands take part in the execution of the thrust of only the criste and shoulder joints.
6. No jerks! The thrust implies smoothness, even some slowness in movements.

In order for the exercise to fully effectively impact, and its implementation did not bring any negative consequences, one must follow some simple recommendations:

1. Pay special attention to the workout and warming up, it will contribute to productive training and help to avoid injury.
2. Responsibly treat the choice of shoes - it must be sufficiently rigid and have a good grip with the surface.
3. To minimize the risk of injury and create additional breast pressure, use the belt. But it is better to use the belt only when working with weight, take it off the rest of the time.
4. In the event that you feel the fatigue of the muscles of the hands or the weakness of grip, it is advisable to use criste straps.
5. As in any force, do not forget about the breath: the effort is inhale (preferably a nose), relaxation is exhale.
6. The maintenance rate of the optimal working weight in the proget for women: if after performing 12 repetitions you do not feel the voltage and light fatigue, weight should be added.

Did you know? For all types of traction, the proper execution technique has a paramount importance, the burden has a secondary meaning. Therefore, it is better (especially at the very beginning, while the technique is dated) to engage in front of the mirror.

Security measures

When performing a traction, some precautions must be observed:

1. In the event of pain in the pelvis area, the bottom of the back, joints, should be stopped.
2. It is extremely circumscious to treat such exercises to people suffering from varicose veins, chronic fatigue syndrome, sickness of sides.
3. During the execution of the exercise, the lowest part of the back is maximized. It is because of the risk of injury to the spinal injury, it is necessary to strictly follow the described exercise technique.

Rangery for girls has long been and firmly occupying solid positions among the main exercises of most fitness programs. This is due to the fact that in addition to the formation of beautiful taped forms (especially hips and buttocks), regular exercise helps reduce weight, and this is particularly important for a beautiful sex.

Video: Ranged traction

Despite the abundance of a variety of new programs aimed at forming a beautiful sports body, the leaders in this matter still remain tested and practice exercise.

One of these effective techniques is a raznaya traction for girls. This is a basic technique that allows you to simultaneously work with almost all major muscle groups. To perform this exercise you will need additional inventory - Giri, bar, dumbbells. In the execution of traction, competent technique has paramount importance. It is she who determines the effectiveness and safety of classes. Best of all this reception is working as a back, buttocks, honeycomb. In the power sports, the Fannaya traction for girls and for men is a competitive discipline.

This exercise can be rightfully considered universal, aimed at working out various zones. Its fulfillment provides effective pumping of most muscles. The main burden falls on the feet, buttocks, back, shoulders and hands. Exercise is performed using a special inventory - rods or dumbbells. Beautiful sexes are advised to train with low weight. For the initial stage, a couple of kilograms will be sufficiently load. As technology is mastered, we need to increase weight. So you save the high efficiency of workouts.

Why do it becoming

Often, visitors of sports halls refuse to perform power exercises, as it is believed that classes with weights will deprive them in the figure of grace and femininity. This is a deep delusion. Moderate power loads will contribute to the activation of fat-grade processes, and will also tighten the muscles, give them a beautiful relief. A lot of rod for girls is a great way to pump up a beautiful ass, tighten the hips from the outer and inside, to give a sports outdoor to get rid of the manifestations of cellulite and excess weight. When performing this exercise, a large amount of energy is spent, which is positively reflected on the process of weight loss. Also, the press muscles include, which makes it possible to put one of the most problematic zones of the female body. With the help of regular execution, the traction can be achieved by a thin waist and a tightened press. In addition, spinal muscles are strengthened during classes and, therefore, posture is adjusted.

Benefit for foot

The legs are the main zone on which the launched traction is directed for girls. In the process of performing reception, the biceps and the inner side of the huckle are being tightened. These areas are usually poorly amenable to workouts, and the milling traction allows you to successfully put them in order. Certain methods for performing traction are aimed at stretching. In this regard, the result obtained is significantly higher than the result from training on a block simulator. If the thrust is performed on straight legs, most of the load falls on biceps. And in this case, the muscles data develop much more actively than when flexing on the block.

Benefit for priests

Buttocks are the area that modern ladies pay high attention. First, the buttocks are of great importance in the overall impression of the female figure. Secondly, quite often precipitated fat reserves in this zone. Thus, every woman who wishes to look at 100%, it is necessary to have a tightened, elastic ass, to achieve which will help the raznaya traction. In terms of forming beautiful buttocks, the most suitable methods of performing traction are a sumo or classic.

Ranan traction is an exercise anaerobic type that makes the muscles of the whole body, due to which the load increases. As a result, the effect of combating extra kilograms is achieved much faster and more noticeable than when performing exclusively cardo-paper. Therefore, women for full-fledged classes are simply needed.

Benefit for the back

Lastana, the widest muscles of the back and extensors are involved in the becoming traction. Therefore, it has a wonderful effect on the development and strengthening of the back. With regular exercise, the spine straightened, the posture is adjusted, an attractive relief is formed, the fat folds are eliminated. Beautiful, strong, sports spin plays an important role in the perception of a female figure. It gives silhouette slightness, taut, proportionality.

If you are looking for an exercise that will train almost all the main zones, then you will find a lot of rod for girls. The technique of implementation involves the work of 75% of the muscles of the body, including the muscles of the hips, trapezoids, forearm, the widest muscles, sprinkle, press, buttocks, biceps.

Range traction combines eight different exercises:

• flexion of legs;
• twisting aimed at the development of the press;
• flexion of wrists;
• thrust down with straightened hands;
• hollow legs;
• spin extension;
• rise on socks;
• shragi to study the muscles of the neck and the upper area of \u200b\u200bthe back.

The main types of exercise are Sumo, a rane rod with dumbbells for girls, a classic and Romanian thrust. They differ in the method of execution. The choice of one or another species is determined by the peculiarities of the body of athletes, as well as its individual preferences. If you are a newcomer in the world of sports, then when choosing a type of traction type, contact your instructor. The specialist will recommend the most appropriate option, and will also tell about the nuances of the execution and will help you to master the right technique. Sumo is usually suitable for high growth ladies with long legs and beautiful stretching. An universal option is a classic. This technique at home can be performed with dumbbells.

Basic Rules

Only the correct execution of the reception allows you to achieve impressive results. First of all, it concerns the degree of muscle development, the formation of relief, getting rid of fat. It is equally important to strictly follow the equipment to ensure the safety of training. Ranged traction with dumbbells for girls or barbell exercises is a serious type of load, which, with incorrect execution, can turn into dangerous injuries.

You need to start training with warm-up exercises. Before you, you can run about 10 minutes, twist the pedals of the bike barrel or jump on the rope. It will warm up the muscles and prepare them to a more solid load. The warm-up is extremely important when performing a traction not only in terms of exercise efficiency, but also in terms of security.

After heating a little stretch the muscles, making the main focus on the buttocks, the lower back, neck, biceps hips, shoulders. Further preparation implies a workout specifically on the load zone.

Starting the exercise is needed from a small weight, gradually increasing it. Classes in the gym are recommended once every five days. More frequent execution is not recommended, especially for beginner athletes.

• Arrange the footsteps on the width of the shoulders parallel to each other.
• The rod rods must be placed on the central part of the stop.
• Grasp the projectile, laying a palm by 50 cm.
• Raise the projectile, hold it for a while, then lower.

Within the framework of this method, it is necessary to perform five circles with different number of repetitions and with varying degrees of load:

• the first circle is five reposts with an empty vulture;
• the second round - five conipes with 50% of the weight;
• third circle - three lifting with 75% weight;
• the fourth circle - two lifting with 90% of the weight;
• fifth circle - up to 10 lifting with work weight.

Classic machinery

Most often, women use a classic method of performing traction. It is necessary to perform it like this:

• stand straight, calm, the loin is in a natural state;
• the hips and spin determine the degree of load. If you burn up to parallels with the floor, then the strongest exercise will load the back;
• the main load should have to feet, back, but not on hand. Hands just pull the weight as cables, and do not raise it;
• when lifting the projectile, the pelvis must be dug back;
• the rod must move in a vertical position. To do this, in the process of lifting you need to bend your knees, to move back the pelvis, while tilting forward straightened housing. The trajectory of the shell should go close to the legs;
• during the execution of the exercise, keep the back straight, do not weaken the press voltage, back. The blades must be closed.

If you want to start mastering the craving, then it is recommended to pay time to strengthen legs and backs at the expense of pull-ups, attachments, hyperextenziums, squats.

Dead craving

This is another name for the Romanian technique of performing a traction. Its fundamental difference is that during the execution of the legs remain straight. Due to this, the maximum voltage level is achieved in the rear of the hip and in the buttocks. Also, the good load is obtained back straighteners. Here are the basic rules of Romanian technology:

• hands climb the neck roughly on the width of the shoulders;
• the back is not rounded, the blades are reduced;
• keeping the position of the back, bend forward, pelt back. If it allows stretching, the legs need to be left straight. But it is possible to be slightly bend in the knees;
• the vulture should move vertically along the heads and hips;
• raise the projectile without releasing the stresses in the back and legs;
• when lowering, it is important to bring the projectile until the middle of the tibia, and not throw it. This will allow the beeter biceps to stretch.

A variety of Romanian technology is a thrust on one leg:

• hold the body with your left hand for any support;
• right hand take the dumbbell;
• standing on the right leg, squat. The left thigh at the same time takes back and rises up to parallels with floor;
• dumbbell must do the vertical path down, along the thigh and the legs;
• it is important not to round the back and not to let the stresses in the buttocks;
• the rise should be implemented smoothly.

Sumo technique

Sumo is another popular raznaya traction for girls. The technique is characterized by high efficiency in relation to the jagged muscles. It allows you to work with much greater weights than the classic technique. Sumo is performed as follows:

• feet are placed widely, deployed on the sides under 45º;
• one palm falls on the neck, the other - under it at a distance wider shoulders;
• the hips are parallel to the floor and make up a straight angle with the legs. The back is not round;
• reached forward, twist the blades;
• through the hilt lift the projectile;
• return to the starting position smoothly.

The most important factor on which it depends on how effective there will be a steel traction - implementation technique. The video will help you understand the main points of this exercise, but Ideally, it is better to seek help from a professional instructor. The specialist will help you understand all the important nuances, work technique. Having mastered the rules for the execution of thrust, in the future you can successfully engage yourself. It is extremely important, since the incorrect execution of thrust can lead to serious injury. Among rude mistakes, which usually make newcomers, the following can be noted:

• filter of the back. Throughout the entire process of execution, the spin should be retained. Flexions are the path to stretching, dislocation of vertebrals and the formation of intervertebral hernia;
• falling back. At the top point, you can not deviate back. This creates an increased load on the lower back, which may cause the pincure of the nerves, the formation of hernia, compression fractures;
• different grip. This feature is characteristic of the Sumo technique. But it is not necessary to apply it too often, as it causes remnimensions of the shoulder joints and biceps ligaments.

It is impossible to deal with people with impaired functions of the musculoskeletal system, scoliosis, intervertebral hernias, compression, protrushes, problems with joints, heart, vessels.

This type of exercise can be attributed to a complex, but highly efficient type of training.

Those who have mastered this type of load always include it in their training complexes. This way of training the muscles can be used where you are comfortable - and in the gym, and at home.

Application of dumbbells makes it possible to increase the efficiency of the development of target muscles several times. Therefore, if you are faced with a good task to swing up and strengthen the main muscle groups - you can successfully use the exercise of a rainfall with dumbbells for girls.

What muscles work?

The main load falls on the muscles - thigh flexors, greater buttock muscle and sprinklers. Additionally, the following muscles are involved: large round, diamond and trapezoid, and many other muscle groups that help stabilize body body, performing an exercise sloping with dumbbells ahead.

When performing various types of craving the load on muscle groups is distributed as follows.:

• High - lower back, buttocks ,;
• Medium -, hands, forearm.
• The remaining muscular groups and muscles are also involved, but to a lesser extent.

After reading this load distribution, you can clearly direct your efforts to target muscle groups in need of working. The load is distributed in different ways when using various types of exercise, although they are used in the same muscles.

Standing on straight legs

The so-called, dead thrust with dumbbells for girls, is suitable for those who want to pump a large buttock muscle, as well as strengthen the muscles of the torso and give them relief. Instructors of the simulatory halls note that such a type of exercise is recommended to use men at the beginning of training when it is contraindicated to use big weight immediately.

Caution, this movement is essential, If you are a novice, we recommend to start working out the sprinklers of the back and the berous muscles with. It is performed with its own weight, and therefore the risk of getting an injury is much smaller.

Execution technique:

1. Stand straight, legs are slightly placed. You can shut up from foot to foot to relax your leg muscles. Hands with dumbbells located on the sides of the thighs, or the dumbbell can be arranged behind the back
2. Spin burning in the lower back
3. The housing is lowered forward, without burning and not bending the knees. The center of gravity naturally shifts forward. Compensate it, rejecting back the buttocks. Hands with dumbbells freely stand flat above the footsteps.
4. Hands with dumbbells begin to slide downwithout reaching, gender. Do not forget! Make an effort on exhalation! Next, we return to the starting position

For the first time, it is enough to do, on average, ten repetitions at a slow pace, smoothly, without hurrying, feeling how the buttocks and the back of the thigh are tightened. In the future, when the muscles become stronger, and stretching is quite good, the number increases to three to four approaches of twelve exercises.

This movement occupies an honorable place among, yielding only, and.

Important information before starting

Before performing the above movement, be sure to read this information:

• Load displacement. A feature of this type of exercise is that with strong bending of the legs, you will be perfectly worked out with butorous muscles. If you stronger stronger legs - the load will go to the back surface of the hips. Depending on your purpose, you can shift the focus of the load on the muscles you are interested in and seek excellent workout results.
• Main error. The error when performing the Romanian thrust is the full extension of the legs, as it can threaten the tension of the tendons.
• Helpful advice. Performing "dead traction" do not forget that the main load will go to the muscles of the lower back, so you need to make good stretching before performing this exercise. Preheated muscles work much more efficiently, and the risk of getting injuries becomes minimal.
• Is it possible to perform movement after injury? Reveal exercises during the recovery period after any injuries can be using the smallest scales and only after consulting with the doctor.