I do this simple exercise only 1 time per week! The effect that will cause men to curl their necks

Seeing one of the classmates at the alumni meeting, many of us froze with delight in our eyes. By the way, from the first year, Katya did not have a good figure: she often looked into the student dining room and with enviable regularity weaved buns.

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But on the day of the meeting it was not recognized: the sharpened figure, gracefully emphasized by a tight-fitting dress, caused everyone to delight. Many girls did not become modest and immediately bombarded Katerina with questions about secretion. It turned out that our college friend a year ago started going to the gym and she is engaged exclusively with her own coach.





But this is no surprise now, because most of us are engaged in yoga, fitness or aerobics. To this argument, our classmate answered the counter question: “Do you raise the bar?” It turned out that once a week she does a special exercise with weight lifting.





Katerina, as they say, squatted herself with a round ass and dropped about 10 kilograms with the help of an exercise called “Green”.deadlift? It allows women not only to tighten all weakened muscles, but also to significantly accelerate the metabolism. To do this exercise correctly will help a little instruction.

1. To begin with, you need to choose the right weight of the barbell or dumbbells (at home you can use any improvised items of suitable weight, such as water bottles). Start training with the smallest weight you can lift. Over time, you need to gradually increase the weight.
   
   
   
2. Then you need to warm up the muscles: you can start with a treadmill, exercise bike or jump rope. 10-12 minutes is enough. Arranging the legs on the width of the shoulders, you should place dumbbells near the feet.
   
   
   
3. Then you need to lean forward, slightly bending your knees to take dumbbells. At the same time, you need to constantly monitor the position of the back. It should be direct, tense and fixed.
   
   
   
4. The pelvis should be slightly stoked back and lifted.
   
   
   
5. To complete the exercise, you need a slow, sliding along the hips lifting dumbbells.
   
   
   

See in this video a detailed master class on deadlift.

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It is important to understand that non-compliance with the rules of exercise entails a serious danger to health. Often women incorrectly distribute the load (while all the stress falls on the back, and not on the legs and buttocks). As a result of such an oversight, the vertebrae primarily suffer: they loosen and provoke the appearance of hernias.

Our editors wish you health and careful training! Don’t forget to share this helpful article with your friends.