#workoout

Taking three of their weights in traction is a real challenge, athletes in competitions show higher results. This task must be approached thoroughly and coherently. First you need to make sure that you are doing the exercise in the right technique and the optimal variation for your physique. Then you need to make a program with the progression of weight and record in the training diary, as much as you fit. These are the best recommendations for increasing weight in deadlifts. Step 1-correct execution

Performing the exercise should not only be technically correct, but also correspond to your physical characteristics. You can do traction in a narrow or wide rack, in which position you will be more comfortable, depends on the range of lifting the hip forward and its rotation, as well as the ratio of the length of the arms to the length of the legs. You will find the appropriate position by the test method, comparing the sensations when performing it in a classic narrow rack and a wide fold rack. Step 2-increase strength

You do not need to gain maximum weight with each workout, experiencing what you are capable of today. Strength should gradually increase and accumulate, with a properly designed program for most workouts, you will not even approach your maximum, otherwise the nervous system and connective tissues will suffer from overwork. It is possible to increase the total volume every week by changing the number of repetitions and approaches or leaving the figures unchanged, but increasing the intensity. SIMILAR MATERIALS How to improve cravings in 8 weeks how to improve cravings in 8 weeks Why and how to make desires to become? Why and how to make desires to become?

If the progression is achieved by increasing the intensity, 60-80% of the maximum weight is taken in training. If in the most intense and fast approaches reduce weight to 30-50%, then such a strategy will correspond to an increase in explosive force, which is useful when running, jumping and throwing, but not in powerlifting, where the task is to lift more weight. Step 3-auxiliary movements

If necessary, you will need to add additional exercises to the program. If you lift the weight and feel problem in the area of the mid-shin, grab the bar on a small platform, and make new approaches from this point. If such a problem point is located in the area of the knees, it is necessary to strengthen the muscles with the help of slopes with a bar on the back and traction. In addition, every person who has cravings does not have an additional obstacle for strengthening the muscles of the spine and gluteal muscles. Step 4-restore

If you intend to lift three of your weights in the push, you need to take recovery as seriously as training. Without complete rest, training will not only be useless, but also dangerous. It is important not only to sleep at least eight hours of sleep a day, but also to take the necessary duration of the deep phase of sleep. Not only get the necessary amount of calories, but also monitor the ratio of macronutrients in Nutrition, get at least 1.5 grams of protein per kilogram of weight per day. The use of additional techniques for natural recovery is welcomed – massage, light training, myofascial release.