Sumo craving: tips and tricks

Many athletes underestimate the work of tailorsmuscle. It is on the inner surface of your thighs. Its main task is to stabilize the pelvic area and legs, as well as protect knee joints from possible injuries. If the tailor, or as it is called, the resulting muscle is weaker than the neighbors - the growth of the remaining muscle groups stops. With weakly developed adductor muscles, one can easily be injured. Increase their power will help the deadlift of sumo.

Athletes can rejoice - the adductor musclesquickly gain strength with regular training. You can develop this part of the body on special simulators, but there is another way to pump the driving muscles - the deadlift of sumo. It loads the muscles of the legs, ligaments, back and pelvic region.

The technique of performing deadlift involvesclose position of the neck to the body. When the sumo pull is performed, the bar should also be placed closer to the body. The legs with this thrust should be wide, some athletes put their feet so that the toes of the feet rest on pancakes. The neck is slightly narrower than usual, most often it comes from above.

Steps should be set so that duringlifting the rod the support went to the outer parts of the foot - this position will help to maintain the position of the body. If, during traction, the knees are wrapped inwards, this means that too much weight has been taken. It is necessary to temporarily lower the bar and work with lighter weights. When the muscles get stronger, you can increase the load.

You should avoid bouncing off the bar from the floor.When the sumo pull is performed, the muscles and ligaments work particularly well at the start, so when bouncing, rebounding the bars, the muscles do not perform the tasks assigned, and as a result, they do not strengthen or grow.

Интересно и то, что можно не выполнять подъем to the end, it is enough to bring it to the middle of the thigh. With this technique, the athlete is faster gaining strength in muscles and earlier starts working with increased weights. So, let's sum up.

Sumo deadlift: technique of execution

1. It is necessary to spread your legs widely (but, of course, within reasonable limits).
2. The shin is perpendicular to the floor.
3. When performing traction at the expense of the muscles of the back, slightly raise your pelvis. In this case, the muscles of the back and pelvic region are worked.
4. When it is necessary to work out the muscles of the legs, it is necessary to start abruptly, quickly, the next part of the exercise is performed at a slow pace.
5. The center of gravity during this exercise is on the heels.

Safety precautions

1. Work only with the weight that you have on the shoulder - too heavy a bar can cause injury.
2. When the deadlift deadlift is performed, it is desirable to use a weightlifting belt to stabilize the back.
3. At first, it is undesirable to use a razor grip, loved by many powerlifters.
4. Do not stop craving more than once a week.

Some powerlifters believe that the deadliftwith dumbbells will give the best result. Indeed, you can periodically include this type of exercise for a variety of training and to engage deeper layers of muscles.