You do exercise
in the gym, but do you know what are the benefits of applying deadlift. If you
do deadlift exercise, then it is very important for you to know about its
better use and benefits etc. This is such an exercise, which is very
difficult and risky. To apply deadlifts, all the attention has to be focused on
this exercise. Along with this, special attention has to be given to form and
technique. Injury can also occur while performing
deadlifts with the wrong form and technique. However, deadlift exercises are considered the most beneficial for weight
loss, muscle building and achieving any type of fitness goal.
Deadlifts are the
favorite workout of body builders. It is very popular in America. Dead lift is
the name of a workout that builds strength, muscle growth and men. This exercise touches every muscle from head to toe. Waist, legs, wrists,
shoulders are its special targets. This is a strength workout. In each rap of this exercise, the weight has to be lifted completely by
keeping it on the ground. In this you do not get any help from the previous
movement and have to start from zero every time. That's why it is called dead
lift i.e. first dead the weight and then lift. This is the original technique
to do it. By doing this, there is a tremendous increase in power. Deadlift is
definitely included in the training of American soldiers. In increasing power,
after the squat, the name of the dead lift comes on the second.
1. Sumo Deadlift
- By doing sumo deadlift, the quads and hips as well as the back are also
exercised.
2. Conventional
Deadlift - The conventional deadlift is a variation of the old deadlift. According
to fitness experts, if you are starting a deadlift workout, then start with the
traditional deadlift.
3. Snatch Grip Deadlift - This is a normal deadlift.
4. Romanian
Deadlift - Romanian deadlift is also called Stiff-Legged Deadlift or Straight
Leg Deadlift. This workout is considered good for the hamstrings and glutes.
5. Hex - Also known
as trap bar deadlifts. A special type of barbell is used during this workout.
A deadlift is a type of weight-bearing or weight training exercise in
which a barbell or dumbbell is raised from the surface of the ground to waist level
with the help of both hands and lowered back. It is a compound movement, in which tension is
placed on almost all the muscle parts of the body (from the head to the feet).
It is also called power lifting exercise. Deadlift is also known as the 'King of All Exercise'. That's because,
while doing this exercise, more muscle groups and joints work together actively
than any other exercise. It is applied
with the help of a special form and technique, which makes the deadlift
exercise more effective. Along with this, doing deadlifts exercises is very
helpful in improving the body posture.
During deadlift exercise, many muscle groups of our body work. like -
1. Quadriceps (Thai forearm)
2. Hamstring (back part of Thai)
3. Glutes
4. Inner Thigh
5. Spinal Erectors
6. Lats
7. Rhomboids
8.Trapes (top of back)
9. Abs & Obliques
10. Arms
1.To do this workout, first stand straight. Now hold the weight with both
hands and stand. Then put it down slowly.
2. Add extra weight
to the barbell that is six feet or longer, or according to your ability. Keep a
little gap between both the legs. Now, keeping the waist straight, bend down
and hold the barbell with a slight gap.
3. Tighten your entire body along with your hips and
lift the hips outwards. The rod will rise up close to your feet.
4. Stand straight, keep in mind that now you do not
have to lean back. Just stand up straight and take a second rest and bring the
bar back down. Breathe in while pulling the weight up and exhale while releasing
it down
5. Bring the barbell down and put it back in its
place, lighten the grip of the hands and then immediately lift the weight by
strengthening the grip.
6. Look in the front while doing the exercise. Make
sure that you are not pulling the weight up with the force of your hands, do
not bend the elbows.
This is the best exercise in comparison to all types of exercise, which
is very beneficial for athletes, bodybuilding people, fitness freaks, sports
person, weight loss and regular gym goers.
1. There is an increase in strength – It is a power
and compound movement exercise, which requires more energy and strength to
perform. When you repeatedly lift the extra weight off the ground and put it
back on the ground, your strength increases.
2. There is an increase in performance – The
performance of the body increases by applying deadlifts. Because when you lift
the weight from the ground, then the power of the body is used the most. As a
result of which you lift the weight again and again and your performance gets
better.
3. Muscle growth- By applying
deadlifts, the entire body parts become active and there is more stress on the
muscles. By doing this exercise, the muscles like glutes, hamstrings and quads
get more and more breakdown. Along with this,
the blood circulation in the body increases. As a result, the right nutrition
reaches the breakdown muscles very quickly and in the right amount and the
recovery of the muscles is better. Apart from this, metabolism is also boosted
by deadlifts exercise and under the effect of all these, muscle growth is
promoted.
4. Helps in fat
loss – Performing deadlifts requires more energy and calories. That's because
it's a compound power movement exercise that works multiple muscles and joints
at the same time. Which requires more energy. During a workout, when your body
starts running out of calories in the form of food, your body uses the extra
fat and glycogen as fuel. As a result of
which the body burns fat in the form of calories and your fat starts
decreasing. You can also see better results by applying deadlifts exercises two
to three times a week.
5. Increase in testosterone
and growth hormone- During the deadlift exercise, it is necessary to focus all
the attention on the exercise. When doing 8 to 10 reps of deadlifts in 3 to 4
sets with full focus during the exercise, your body starts releasing or
producing growth hormone and testosterone hormone.
6. Improves body
posture- Form and technique are especially taken care of while performing the
deadlift. When you do deadlift exercises, tension is generated in your body
from head to toe simultaneously. Due to which your back comes in a very good
position and the stability of the core section increases. Apart from this, your
body lifts the extra weight off the ground against gravity, which increases the
flexibility and strength of the spine and improves body posture.
7. Joints are
strong-By doing this exercise, there is a load on all the joints of the lower
body and upper body, due to which the joints of the body become strong and work
well.
8. Gripping is
strong- While doing deadlifts, the most important thing is to hold the barbell
or dumbbell well. To lift more weight, the gripping also has to be done
tightly, which strengthens your grip. The stronger the grip in any exercise,
the more effective those exercises become.
Safety
While doing any deadlift, remember that the septi should be your first
priority. Also, you can use knee-reps or other globs while deadlifting. So that
you can get support.
1.When deadlifting, there is more risk of biceps tear than back injury.
Therefore, while doing this, very special care has to be taken of the position
of the hands. By doing this, you can avoid the risk of injury to a great
extent.
2. It is necessary
to wear gloves while doing this exercise. This gives better grip. Not wearing
gloves can result in weakening of the grip.
3. The best way is
to warm-up first, for which nothing can be better than warming up by
deadlifting with light weights.
4. While performing
the deadlift, put all the concentration on the exercise and take care of the
position of the body and hands as there is a risk of injury due to lack of
attention.
5. Lift weights
keeping in mind your physical ability. If you are doing this workout for the
first time, then understand how to do this workout with a fitness expert and
then start it.
See this Video 👉 https://youtu.be/2JH5frBPJGg
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