Deadlifts για αρχάριους | Τελειοποιώντας το Deadlift
Deadlifts - ?????? ??????? : ?????????? ??????
??????? ??????????? ???? ????? ??? ???????????;
????? ??? ?? ?????, ????? ??????? ??? ?? ????? ??????? ??? ???? ??? ???? ?????? ?????? ??? ??????????????? ?????? ??? ??????? ????????????? ???? ??? ?????? ???????????.
??????, ?? ??????? ??????????? ?? ????? ??? ????, ???? ??? ???? ? ???? deadlift ?????? ?? ??? ????? ????????? ????????????? ?? ??? ??????????.
?? ???? ?? ????? ?????? ?????????? ????? ??? ?? deadlift ????????? ?? ??? ?????? ?????? ??? ?????? ?? ??????????, ????? ?? ??? ????? ??? ???? ??? ????? ????? ??????? ???.
? ??????? ?????, ??? ?? deadlift ?????? ?? ???????? ???? ??????????? ?? ??? ?? ??????? – ??? ????????? ?????? ?? ?????? ????????? ????????? ?????? ?? ? ??????? ????????? ??? ????? ?????????. ??? ?? ???? ?????? ??????, ?????? ????????????, ???? ?? ?????? ?? ??????????? ??????.
???? ??????????????, ?? deadlift ????? ??? ??? ????? ???????? ??? ???????? ?????????? ???? ??? ??????? ?????? ??????, ??? ??????? ??? ??? ????????? ??? ??????? ??? ??? ????? ??? ??????? ??? ?????? ?? ???????? ?? ????, ?????????, ????????, ??????, ??????????? ????? ??? ??? ????? ???? ?? ?? ????? ?? ????????? ?????? ??? ??????????, ????????, ??????, ???????? ??? ????????? ????????.
??? ??? ???? ???? ?? ???????????? ???? ??? ??????; ???????????? ?????? ?? ?????? ?? ?????, ?????? ?? ??? ?????? ??? ???? ??? ??????? ?? ?????????? ???? ??? ?????. ?????? ???????????? 1 ???? ?????? ?? ??????? ??? ?? ????? ????????? 20 ???? ?? ???? ??????!
?? ????????? ??? ????? ????, ?? ?????? ?? ??????? ???? ??? ?????? ??? ?? ?? ????? ?? ??? ??????????? ??????????, ??? ????????? ?? ?????????? ???????? ????????????. ??????? ??? ????? ??? ?????????? ????? ?? ????? deadlift ??? stiff legged deadlift. ?? ??? ?????????? ???? ??????? ????? ??? ?? ????? deadlift ?? ????? ?? ????? ??????????.
??? ????????????, ???????? ?? ?????? ??? ????????? ??? ?? deadlift, ?? ????? ?? ???????? ?????? ??? ??????? ?? ??????????? ?????? ??? ?? ?????????? ????? ??? ??????????. ??? ???????? ??? ???? ?? ?????????????? ?? deadlift ?? ??????? ??? ???????, ???????? ???? ??? ??? ???????? ???? ????? ???????? ??? ??????? ????? ?? ????? ?????????? ????????? ??? ??? ????? ????????????? ???????? ??? ?? ??????????? ????????.
???????????? ????? ??? ?????????? ??? deadlift
???? ?? ???????????? ????????, ???? ??? ?? deadlift, ???? ??????????? ??? ??? ???? ??? ????????? ??? ?? ????? ????? ?? ??????????? ???? ????? deadlift ????? ?? ????????? ??? ??? ????????? ??? ????? ?? ????????? ??? ???? ?????????? ??? ????? ??????? ??? ????? ?????.
1.????? Deadlift
???? ??? ?? ????? squat, ?? ????? deadlift ???? ?? ????? ?? ??? ????? ??????????? ??? ??????, ???????????? ?? ????? ?? ?????? ?? ????????????? ?? ?????????? ????? ??’??? ?? ???????? deadlift, ??? ????????? ?? ????? ?? ?????? ?? ?????????? ??????? ??? ?? ????? ???.
?? ????? deadlift ?????? ?? ?????????? ???????? ?????????? ?????? ??? ??????????? ? ??? ?????, ?????????? ???? ?????????? ????? ??????? ??? ??? ???????? ????????? ??? ???? ??? ?????? ?????. ????????? ???? ??? ?????????? ?????? ???????? ??????????? ?? ????????????? ????? ? ??????.
2.Hex ? Trap Bar Deadlift
???? ?? ????? ??? deadlift ?????????? ??????????????? ??? ?????? ????? ???? ??????? ???? ???????? ??????.
??????????????? ?? ????? ???? ???????? ?? ???????? ?? ???????? ???? ??? ?? deadlift ??? ?? ???????? ?? ???? ???????? ??? ?????????? ???????? ?????? ??? ???? ???.
??? snatch grip deadlift ?? ????? ?? ?????? ?? ????? ??? ??? ?????? ???? ??’??? ?? ??????? deadlift.
?? snatch grip deadlift ????? ???? ????? ?????????? ????? ????? ??? ???? ????? ???? ???????? ???? ?????????. ?????? ???? ?? ????? deadlift ????? ??? ?????? ????? ?????.
?? Romanian deadlift ??? ??????? ????? ?????????? ??? straight legged deadlift ?????????????? ????? ????????? ?? ????????? ?? ?? ???????? deadlift ??? ??????????????? ??? ????.
???? ????????? ???? ?? ????? deadlift, ? ????? ?? ?????? ?? ????????? ???? ??? ??? ?? ??????? ?? ??????? ??? ??? ?????, ???? ???????? ??? ???? ??? ?? ???????? ?? ??????, ?? ????? ?? ?????? ?? ????? ??????? ??? ??? ?? ???????? ??? ??????? ??? ????????? ????? ??? ???????.
?? deficit deadlift ??? ?? rack pulls ??????? ?? ????????? ??? ?? ??????? ?? ????? ??????? ???? ?????????? ? ?????? ??? deadlift.
?? deficit deadlift ????? ?????? ?? ??? ????????? ?????? ??????. ???? ????? ??? ????? ????? ??? ??????? ?? ?????? ?? ????????????? ??? ??????? ???? deadlift ? ??? ???? ???? ??? ?? ???????????????? ?? ??? snatch grip.
?? Hack lift ????? ??? ????? deadlift ??? ??????????????? ??? ???????????.
??????????? ?? ?????? ???? ??? ?????? ?? ?????? ?? ???????????? ?? ????? ???? ??? ??? ????? ??? ?????????????? ???? ??? ??????? ??? ????????? deadlift.
?????, ?? hack lift ????? ?????? ?? ??? ??? ??? ??? ????????????????? ???????????? ??? deadlift, ????? ??????? ?????? ????? ??? ??????, ??? ?????? ?? ?????? ?? ?????? ???? ??? ?????? ???? ??? ????????? ??? ???????????? ??? ???? ?? ??????? ????????.
???? ?????? ???? ? ??? ?? ???????????? ??? ?????, ???? ??????????? ?????? ??? ??????? ???????? ?? ?? ??????? ??? ???????????? ???????????? ????????.
?????? ?? deadlift ?? ?????? ?? ????????? ?? ?????? ????????? ?? ????? ??????????? ??? ?????? ?? ???? ??? ?????? ??? ???? ???????????? ????.
???? ????????? ???? ??? ?????? ?? ????? ?? ?????? ?? ????? ???????????? ??? ??? ?? ????? ??? ?? ????? ?? ?????? ?? ????? ???????????? ??? ????? ??? ????? ???.
?? deadlift ??????? ?? ?????? ?? ??? ????? ? ?? ??? ??? ??????? ??? ????????? ???? ????????? ??? ?????, ??????, ????, ???????, ????????, ?????, ?????, ??????????? ??? ???????????.
? ???????? ?????? deadlift;
???? ??? ???? ????? ??? ???????????? ???????? ??? deadlift ?????? ?? ???????????
?? ???????? ????? deadlift ????????? ?? ????????? ??? ?? ?? ?????? ???????? ??? ???????? ?? ?????????? ?? ????? ??????? ??? ??? ?? ?? ? ?????????? ??? ????? ???? ?? ???????? ??? ??????? ????????? ?? ???????? ????.
??? ????????? ? ???????? ???????? ????? ?? Romanian deadlift. ???? ????? ????????????? ??? ??????? ????? ??? ??????? ?? ?????????? ?? ???? ??? hex bar deadlift, ????? ?? ????? ??? ?????? ?????? ?? ??? ???????? ??? ?? ?????????? ??? ??????? ??? ??? ???????? deadlift, ??? ????????? ????????????? ??? ?????? ??? ???? ??????? ??? ?????????? ??? ?????????????.
?? ??? ?????? ???? ???? ?? ????? ?????? ??? ????? ????????? ??? ??????????? ???, ???? ?? ??????? ???? ????? ?? ?????????? ?? ????? deadlift ????????? ?? ?? ???????? deadlift, ?????? ? ????????? ?????? ??? ? ????????? ??? ???????? ????? ?? 2 ??????? ???????????? ??????????? ?? ?????????? ?? deadlift ?? ????? ???????.
????? ??? ?????? ????????? ??? deadlift
????? ???????, ???? ?? ???? ?? ????? ?? ????? ??????? ??? ??? «????? ???????» ?? ?????????? ?????? ?? ???? ?????????, ???? ?? ????? ???????? ?? ????????????? ????????? ??? ?? ????? ???????? ??? ??????? ???? ??? ???????? ??? ???????? ??? ??? ????????????? ??? ????????????? ???.
???? ????????? ??? deadlift ????????? ???????????? ?? ????? ??? ?? ???? ?????????? ?????? ??? ???? ????? ???.
??????? ?? ????? ??? ????????? ?? ?? ????? ??? ????? ?? ??? ??????? ???? ?? ???? ???? ???? ?? ????? ?? ????? ??? ?????? ??? ??????.
??? ??????? ??? ????? ??? ??? ??? ???? ??? ??????? ????????, ?????? ??? ????? ??? ??????? ??? ??? ??????? ??? ????? ??? ??????? ??? ????????????? ????????? ??? ? ?????? ??? ????? ??????????? ?? ?? ?????? ??????? ??? ???? ????? ??????? ???? ??? ?? ?????.
??????? ?? ?????? ??? ???? ??? ??????? ???? ????? ???, ???????? ???? ????? ???? ??? ?? ?????? ?????. ????? ???????? ?? ????? ???? ??? ?? ?????? ?????? ???? ????????. ??? ??? ?????? ??? ??????? ??? ?????? ??? ??????? ?? ?????? ???? ?? ???? ??? ?????????? ??? ?? ?????? ??? ????? ???????.
??? ????? ????? ??? ??? ????????? ????? ??? ???? ??? ???????? ??? ??????? ?????? ?? ????? ?? ?????? ??? ???? ????????? ?? ?????? ?? ?? ??????? ???? ?? ????. ???? ?? ????? ????? ??????? ????????? ????? ?? ??????? ?? ?????? ?? ????? ???????? ???? ?? ?? ?????? ????????????? ???? ??? ????? ?????? ?? ??? ?????????? ?????.
??? ?? ???? ???? ???? ?????? ????, ??????? ?? ??????, ????????? ?? ?????? ??? ??? ????? ??????? ??? ????????? ?? ???? ???????? ???? ?? ????.
- ??? ?? ????? ?? ?????? ?? ????? ????????????? ???? ??????? ??? ??? ???? ??? ????????. ???? ?????? ??? ?? ????? ????? ??? ??? ?? ?????? ????? ????? ?? ???????????? ?? ???????? ?? ??????? ??? ?????? ??? ??? ??? ?? ???????? ??? ???????.
- ?? ???? ??? ?? ?????? ??? ???????? ??? ???? ???? ?? ???? ?? ??? ???? ????????. ?? ???? ????? ?? ?????? ?? ?????? ??? ?? ??????? ?? ?????????? ??? ?? ????????? ???? ??? ???? ????? ??? ?? ??? ???? ????????.
- ???????? ?? ?????? ??? ??????? ??? ???????? ??? ?????? ?? ??? ????????.
- ???????? ?? ????? ??? ????. ? ???? ??????????? ??? ?????? ?? ???? ??? ?????? ????? ??? ?? ??????? ?? ????? ??? ??? ?? ????????? ?? ????.
- ???????? ??? ????? ????? ??? ???? ???, ??? ??? ??????? ?? ????? ???????.
- ???? ??????? ?? ?????, ?????? ???? ???????? ???! ?? ?????? ??? ? ????? ??????? ?? ?????? ?? ?????????????? ?? ???? ??? ?????. ?????? ???????? ???????????? ?? ??????????????? ???? ???????? ???? ???????? ???? ?? ??? ??????????? ??????? ?? ??? ?? ????? ??? ??????? ?????? ??? ????????? ????? ????? ??? ????.
- ???? ?????? ??? ???????, ???????? ?????? ?? ?? ?????? ???????, ??? ?????? ??????????.
????? ??? ????
?????????? ?? deadlift ?????? ?? ????? ???? ???? ??????????????? ??? ????????? ????? ??? ???????, ?????? ???? ????? ??? ?????? ??? ?????? ?? ?????? ?????? ????? ????? ???? ???? ?? ???????? ?????????????.
???????? ??? ???????????? ?????? ??? ?? ????? ??? ??????? ?? deadlift ?? ?????? ?? ??????????? ?? ????????? ???????, ???? ?? ????? ?????? ????????? ??? ????? ?? ????? ??????? ??? ????? ????????? ?????? ??? ???????? ??????????? ??? ????.
??? ?? ????????? ????????????? ?????? ?? ????? ??????? ??? ??? ????? ???????? ??? ???????? ??? deadlift. ??? ?? ?? ?????? ???? ???????? ?? ??????????? ?? ? ????? ?????. ???? ??????? ????? ???????? ?? ??????????? ???????????? ?????. ?? ?? ???? ?????????? ??? ????? ????? ??????? ??? ??????????.
????? ??? ?? ?? ??????????? ??? ??????? ????? ??? ???????? ??? ?? ??????? ????? ????, ??????? ???? spotter ??? ?? ???????? ?? ??? ??? ??????? ???, ????? ??? ?? ??? ???????? ??? ?????? ?????? ?? ?????? ????????? ?????????? ????? ????? ???? ??? ??????????.
? ?????????? ???? ??? deadlift ??? ?? ?????? ?? ??????????? ????? ???? ?? ????? ??? ??????? ????? ??? ?????????? ??? ??? ????????? ?????? ??? ????? ?? ????? ??? ??????? ??? ?? ??? ????? ?? ?????????? ??????? DOMS (delayed on set muscle soreness).
??????????? ?? ??? ?????? ?? ????? ???? ?? ??? ????? ??????? ?????????? ?? ????? ??????.
