Anna Starodubtsevaのインスタグラム(anyastar) - 8月3日 20時49分

Hey guys!
⭕️Here is some helpful information for you that my coach @thelivmethod @vopr82
decided to share with you ?.
⠀
‼️Six things about deadlift for beginners to pay attention to:
⠀1: Straight back! Keep your back flat and your shoulder blades tight to keep your position as safe as possible. No matter the goal, beginners should focus on safety first, so keep that spine neutral and those shoulders back.
⠀2: Hold your air! To help keep that back flat and maximize your power output, it's important to brace by taking a breath and squeezing your abs hard to compress the air in your diaphragm. Breathe at the top, once you've locked out the lift, and then again when you set it down.
⠀3: Push with your legs, don't pull with your arms! Keep the arms straight as you start the lift, so the force of your legs transfers to the bar, not your slack shoulders. Think of your arms like tow cables, and take the slack out of them.
⠀4: Keep it close! The bar should never be out away from you when you're lifting it. The leverage it will have against your back can be dangerous. Wear stretch pants or shorts with high socks to protect your shins and keep that bar as tight against your legs as you can.
⠀5: Take your shoes off (or wear very flat ones)! Sneakers or running shoes with high, soft soles are no good for powerlifting. Being closer to the ground with a flat heel gives you the best leverage for deadlift. Minimalist running shoes are a good option if you want something suitable but versatile enough to wear for the rest of your workout. ⠀6: Squeeze your butt! The strong muscles of the hip and especially the glutes are what power deadlifts and should flex hard at the top. This is the best way to avoid back pain as well, since the erector muscles won't be doing all the work themselves. ????????????????????.
Продолжаю осваивать новый для меня вид спорта Поуэрлифтинг под чутким наблюдением тренера, снимаем на видео каждый подход и отрабатываем правильную технику ☝️.
Сегодня делали разные виды тяги и жим к груди лёжа ( для меня совсем новое упражнение, очень редко его раньше делала)???

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