Deadlift is a universal basic exercise that is equally effective both for increasing the muscles of the legs in men, and for combating excess weight and correcting the shape of the hips and buttocks in girls. Since women do not need to significantly increase the volume of the muscles of the legs, they can use sports equipment of small mass to perform strength physical exercises. At the same time, you should not be afraid to “pump” your legs – this is impossible due to the physiological differences between women and men. Regular performance of this exercise for the muscles of the thighs allows you to increase the elasticity of the muscles of the legs and give the buttocks a beautiful and attractive shape. When performing deadlifts, a large number of muscle groups of the whole body are involved. The muscles of the arms and shoulders, back and abs, legs and buttocks work. This physical exercise is very simple, does not require special equipment and can be done at home. You only need sportswear, a barbell and dumbbells, preferably collapsible. Pros of the Deadlift fitness exercise: Properly performing deadlifts helps burn a large number of calories, not only during training. The process of accelerated calorie consumption in the body continues for 2-3 days after training (during the recovery period of the body). Physical activity stimulates the active production of hormones responsible for muscle growth and the breakdown of fat cells. Regular training activates metabolic processes in the body, which contributes to faster fat burning and weight loss. The muscles of the inner thighs, which are poorly involved in daily activities, are strengthened. The hips and buttocks become elastic and take on a sporty shape. The load on the muscles of the legs stimulates the reduction of subcutaneous fat in this area and prevents the appearance of cellulite. The best deadlift option for women is to perform this exercise with straight legs. It is in this case that the impact on the muscles of the legs and buttocks will be most effective. How to properly perform fitness exercises for leg muscles with a barbell or dumbbells

Physical exercises with a barbell or dumbbells require compliance with a number of rules during the training: Each workout must begin with a mandatory warm-up part. It is necessary to warm up the muscles and ligaments, prepare spine and joints to significant physical exertion. 10 minutes of random warm-up exercises for all muscle groups will speed up blood circulation and saturate the tissues with oxygen. This will avoid sprains and reduce muscle pain after a workout. All movements must be performed correctly. Pay attention to the position of the arms and legs; the back should always remain straight. The legs are slightly bent at the knees and straighten when the bar is lifted to the hips. It is advisable to perform strength physical exercises in front of a mirror. This will allow you to independently control your movements and avoid mistakes that can lead to serious injury. In the first workouts, do all movements slowly, use a barbell or light weight dumbbells. You can not be distracted during the training, you only need to look straight ahead. This will allow you to focus on the deadlift and keep your spine straight. Learn to feel the work of your muscles. Mentally imagine how they contract when performing different movements. The order of the exercise “Deadlift” for girls As mentioned above, the correct technique for performing this exercise is of great importance. Mistakes will lead to increased stress on the joints and spine, and reduce the effectiveness of the workout. Beginners in fitness should perform movements slowly, with a light barbell. Barbell deadlift: Stand up straight, spread your legs apart for stability, grab the barbell with a simple grip (palms down). The optimal barbell weight for girls is 25-30 kg. As physical strength increases, weight can be increased (but not significantly). Tilt the body forward, lower the bar to the level of the knees. The back should be straight. The head is slightly raised, the gaze is straight ahead. The legs are slightly bent at the knees. Exhale, straighten the body, raise the barbell to the level of the hips and straighten the legs. Deadlift with dumbbells: Starting position and execution order are the same as in the exercise with a barbell. The optimal weight of dumbbells is 12-15 kg. Dumbbells are taken with a simple grip, arms parallel to each other. The torso is slightly forward, without bending the spine. Dumbbells go down, just below the knees. As you exhale, straighten the body and legs, raise the dumbbells to the hips. Common mistakes when performing the physical exercise “Deadlift”

For all Due to the simplicity of this exercise for the muscles of the legs and buttocks, many girls make a number of mistakes: The pelvis drops down a lot, goes up or to the sides. When performed correctly, it is retracted only back. When lifting and lowering the body, the pelvis should be, as it were, a continuation of the back. Support on toes or heels. In this case, there is an increased load on the spine and knee joints, stability worsens. It is necessary to lean on a full foot. Deflection of the spine outward (wheel) when lifting the bar. In this case, the load falls on the spinal muscles and the effectiveness of the exercise is significantly reduced. The arms should remain straight. Do not bend them at the elbows. The biceps and triceps muscles are not involved in this exercise. The load should fall on the hips and buttocks, and not on the arms and shoulders. Strength exercise for the muscles of the legs and buttocks should be performed smoothly and carefully. There should be no sharp jerks. Contraindications to strength training: Serious diseases or injuries of the spine. If an exercise causes back pain, you should immediately stop exercising and consult a doctor. Acute stages of acute respiratory viral infections and acute respiratory infections, accompanied by weakness and high fever. Diseases associated with deformities of the joints. Stretching of muscles and ligaments. Diseases of the cardiovascular system. Serious visual impairment.