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Станова тяга (DL)

Станова тяга
Складність: Середній складності

Станова тяга - безсумнівно найкраща базова вправа яке включає в роботу найбільшу кількість м'язів. Вона прийшла в Кроссфіт з пауерліфтингу та Силового Екстріму. Підходити до виконання даної вправи необхідно з обережністю, і краще не використовувати її в своїх тренуваннях, в перші місяці занять.

Barbell, Barbell plate


The technique of performing the exercise:

Deadlift is the best basic exercise undoubtedly, that involves the greatest number of muscles. It came to Crossfit from Powerlifting. It is necessary to perform this exercise with caution, and it is better not to use it in your training in the first months.

 Initial position:      

 - Stand with your mid-foot under the bar. Put your heels hip-width apart. Point your toes out 15°. The barbell is on the floor, its bar passes through the center of the foot (the whole foot, not the toe), being as close to the shins as possible.

- Bend over without bending your legs. Grip the bar narrow, about shoulder-width apart. Your hands should be straight, with locked out elbows. Think of them as if they were straps pulling upwards.

- Initially, the back will be slightly rounded, but with the next movement bend your knees, put the chest forward while simultaneously pulling the pelvis back — Your back should be straight. You should feel a noticeable strain in the muscles of the lower back and the back surface of the legs.


Performing the exercise:      

- Straighten your back by raising you chest. Take a big breath, hold it and stand up with the weight. Do not transfer bodyweight to toes. Keep the bar in contact with your legs while you pull.

- Don’t shrug or lean back at the top. Lock your hips and knees.

- Return the weight to the floor by unlocking your hips and knees first. Then lower the bar by moving your hips back while keeping your legs almost straight. This will help to free the way for the bar, preventing her from touching her knees. Once the bar is past your knees, bend your legs more.

- Keep the lower back neutral – keep the normal inward curve. No rounding or excess arch. Do not carry the weight of the barbell on your arms and shoulders — this will create a risk of joint injury.

- Don’t look up or at your feet. Look slightly forward to keep your head neutral.

— this will disturb the balance.