Dead link - performing equipment and a description of the exercises

Few know that the leg muscles make up about 50% of human muscle mass, as well as our body is not stupid, and the body tends to proportionality, even if the swing is only one leg, the athlete will still increase in the amount of other muscles. It is also explained by another factor: when heavy exercises to leg muscles such as squats, dead pull, lunges, a person in high quantities the hormone testosterone is released, forcing extensive accelerate protein synthesis and subsequent hypertrophy (increase in volume) muscles. Do not forget that we all stay young for as long as our young legs. As soon as the old age will have an effect, the gait becomes more shuffling, walk we will be able not so long, and run - even more so. Therefore, pump up the legs as a young man exactly no one hurt.

Dead traction on straight legs

This exercise is the basis for the training of the leg muscles. It is working perfectly thighs and buttocks, including a greater or lesser degree, and other muscle groups (back, press and so on. D.). At the same time, it is quite complex and traumatic, so care should be the ideal technique of its implementation, in order to avoid injury and achieve the best results. Thus, the algorithm of the exercise "Dead Rod": 1. The first step is to place the bar on the outside of the rack stupor.

2. An athlete takes a barbell in your hands shoulder-width apart. The following is a little away from the stand (step 2-3).

3. Next bodybuilder Lower the bar to the floor, keeping your back and legs straight (they can only be slightly bent at the knee area).

4. When an athlete maximally lowered, it gradually begins to unbend, holding the neck as close to the feet.

It is this technique will allow you to perform easy and, most importantly, quality to do this exercise. Within a few weeks you can feel the strengthening of the muscles of the legs and back. To avoid sprains should be a good warm up before exercise to help disperse the blood through the body. For best effect, you need to perform 3-4 sets of 8-10 reps per set, resting between them (suitable) for 1-2 minutes.

An example of a training program

For athletes who have good flexibility, but the wrong implementation of the technique, training cycle stretched to 12 weeks. In the first week of the exercise is carried out with 70 per cent of the maximum operating weight that you have completed the previous exercise. Since the second and fourth week begins increasing intensity and volume of work. From the fifth week there is a certain decrease in volume, but increased intensity. Before lifting weights workers should perform some warm-up, the number of which depends on the artist.

The Dead thrust can be generalized indicator of the strength of the athlete, because, as mentioned above, exercise affects different muscle groups: lower leg from a trapeze. It should be noted an interesting fact: this attraction is not used in competitive powerlifting as TV, where the athlete has straight legs, does not allow to raise enough high weight. Besides exercise, as already mentioned, traumatic.