Á¦°¡ À̹ø¿¡ ¸¸µå´Â µ¿¿µ»ó ÁÖÁ¦°¡ 'Three different styles of deadlift'Àä
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[Intro ȸé]
Hello, I'm instructor Chad / ¾È³çÇϼ¼¿ä »çÀÌÁîÁü °»ç äµåÀÔ´Ï´Ù.
This time, We are going to learn about various styles of deadlift in this video / ¿À´ÃÀº ´Ù¾çÇÑ ÀÚ¼¼ÀÇ µ¥µå¸®ÇÁÆ®¿¡ ´ëÇØ ¾Ë¾Æº¸°Ú½À´Ï´Ù.
[ÄÁº¥¼Å³Î µ¥µå »çÁø ¶ß¸é¼]
Especially, I want to look at two related (and often confused) movement that are somewhat related to the clean style deadlift /
ƯÈ÷ ÄÁº¥¼Å³Î µ¥µå¸®ÇÁÆ®¸¦ Áß½ÉÀ¸·Î ±×¿Í °ü·ÃµÈ µÎ°³ÀÇ µ¥µå¸¦ Çѹø ¹è¿öº¾½Ã´Ù.
[·ç¸¶´Ï¾È, ½ºÆ¼ÇÁ µ¥µå »çÁø ¶ß¸é¼]
Those two movements are the Romanian Deadlift (RDL) and the Stiff-legged deadlift (SLDL) /
¹Ù·Î ·ç¸¶´Ï¾È µ¥µå¸®ÇÁÆ®¿Í ½ºÆ¼ÇÁ ·¹±×µå µ¥µå¸®ÇÁÆ®.
[¿©ÀÚ µÞÅ »çÁø ¶ß¸é¼]
Deadlift exercises are weight-lifting exercises designed to strengthen the muscles of the back of the body, particularly the glutes in the posterior hip and the hamstrings in the posterior thigh. /
µ¥µå¸®ÇÁÆ®´Â '¹«°Å¿î ¹°Ã¼¸¦ ¶¥¿¡¼ µé¾î ¿Ã¸®´Â' ¿îµ¿ÀÔ´Ï´Ù. ½Åü µÞ¸éÀÇ ¸ðµç ºÎÀ§¿¡ ÁÁÀº ¿îµ¿ÀÌ°í ƯÈ÷ ¾ûµ¢À̶û Çã¹÷ µÞÅ¿¡ À̸¸ÇÑ ¿îµ¿ÀÌ ¾øÁÒ.
My point is, this is great for women's backside. /
¿©ÀÚ µÞÅ ¸¸µå´Âµ¥ ¯ÀÔ´Ï´Ù.
[ÄÁº¥¼Å³Î µ¿¿µ»ó ¶ç¿ì¸ç]
Ok. This is the clean style deadlift (A.K.A. Conventional deadlift) / ÄÁº¥¼Å³Î µ¥µå¸®ÇÁÆ®ºÎÅÍ º¸ÁÒ.
This is basic and most popular movement of deadlifts. / µ¥µå¸®ÇÁÆ® Áß¿¡¼ °¡Àå ±âº»ÀûÀÌ°í ³Î¸® ¾Ë·ÁÁø ¿îµ¿ÀÔ´Ï´Ù.
Stand in front of a barbell with your shins close to the bar. / ¹Ùº§ ¾Õ¿¡ Á¤°À̸¦ °¡±îÀÌ ºÙÀÌ°í ¼·´Ï´Ù.
Feet shoulder width apart or closer. Grab the bar with your hands outside your legs, a bit wider then shoulder width. /
¹ßÀº ¾î±ú³Êºñ, ¼ÕÀº Á»´õ ³Ð°Ô ÀâÀ¸¼¼¿ä.
Keeping your arms straight, bend your legs and flatten your back. / ÆÈÀº Æì°í, ´Ù¸®¸¦ ±¸ºÎ¸®°í µîÀº ³³ÀÛ ¾þµå¸³´Ï´Ù. Ç㸮´Â ÆìÁÖ¼¼¿ä.
Position yourself so it is like you are doing a squat with the barbell at arms length in front of you. /
¾Õ¿¡ ÀÖ´Â ¹Ùº§À» Àâ°í ½ºÄõÆ®¸¦ ÇÑ´Ù°í »ý°¢ÇÏ°í ÀÚ¼¼¸¦ Àâ½À´Ï´Ù.
Pull the barbell off the floor by straightening your legs and torso until your body is completely erect. /
¹Ùº§À» µé¾î ¿Ã¸®¸ç ´Ù¸®¿Í »óü¸¦ Âß ÆìÁÝ´Ï´Ù.
Pull your shoulders back. / ¾î±ú´Â µÚ·Î ´ç°ÜÁֽñ¸¿ä.
Then lower the bar back to the floor. / ¹Ù´Ú¿¡ ´Ù½Ã ³»¸®¸é ³¡!
Easy.(ÀÚ¸·¿¡´Â ¾È³ÖÀ½)
[·ç¸¶´Ï¾È]
Next is RDL / ´ÙÀ½Àº ·ç¸¶´Ï¾È µ¥µå¸®ÇÁÆ®ÀÔ´Ï´Ù.
Most effective exercise to strengthen backbone erector / ôÃ߱⸳±Ù¿¡ °¡Àå ÁÁÀº ¿îµ¿ÀÌÁÒ.
Don't bend your knees as much as conventional style. Pull your butt back. /
ÄÁº¥¼Å³Î µ¥µå¸®ÇÁÆ®º¸´Ù´Â ¹«¸À» ÆìÁÖ½Ã°í ¾ûµ¢À̸¦ µÚ·Î Âß »®´Ï´Ù.
I want to define this movement like this. "The middle ground between 'SLDL' and 'Conventional'" /
ÀÌ µ¿ÀÛÀ» ÀÌ·¸°Ô Á¤ÀÇÇÏ°í ½Í±º¿ä. "½ºÆ¼ÇÁµ¥µå¿Í ÄÁº¥¼Å³ÎÀÇ Áß°£Á¡"
Just have a look. /
ÀÏ´Ü ±×³É º¸½ÃÁÒ.
[½ºÆ¼ÇÁ ·¹±×µå µ¥µå¸®ÇÁÆ®]
Here is highlight. The stiff-legged deadlift. / ¿À´ÃÀÇ ÇÏÀ̶óÀÌÆ® ½ºÆ¼ÇÁ ·¹±×µå µ¥µå¸®ÇÁÆ® ÀÔ´Ï´Ù.
I just wanted to show you guys this movement. Actually, that's the only why I have made this video. haha /
»ç½Ç ÀÌ°Å Çϳª ¼Ò°³ÇØ µå¸®ÀÚ°í ÀÌ ºñµð¿À¸¦ ¸¸µç°Ì´Ï´Ù.
Greatest exercise ever for women's backside. /
¿©¼ºÀÇ µÞŸ¦ À§ÇÑ ÃÖ°íÀÇ ¿îµ¿.
Most important thing. Keep your legs almost straight through the movement. / °¡Àå Áß¿äÇÑ Á¡. µ¿ÀÛ ³»³» ´Ù¸®´Â °ÅÀÇ ÆìÁ®ÀÖ¾î¾ß ÇÕ´Ï´Ù.
[½ºÆ¼ÇÁ ·¹±×µå ¸ö 7ÀÚ ¸¸µé¾îÁø »çÁø¿¡ 7 ±×·Á³ÖÀº »çÁø ¶ç¿ì¸é¼ (ÅؽºÆ®)]
And position yourself as if you are the '7' / ¸¶Ä¡ ´ç½ÅÀÌ ¼ýÀÚ 7ÀÌ µÈ °Íó·³ ÀÚ¼¼¸¦ Àâ¾Æº¸¼¼¿ä.
SLDL is better suited for higher reps and lighter weights then the conventional /
ÀÌ ¿îµ¿Àº ÀúÁß·® °í¹Ýº¹À¸·Î ÇÏ½Ã´Â°Ô ÁÁ½À´Ï´Ù.
[µ¿¿µ»ó ¼¼°³ ÇÑÄÆ¿¡ ³Ö¾î¼ ºñ±³¿µ»ó]
Lastly, let's see all exercises at the same time. /
¸¶Áö¸·À¸·Î, ¼¼°¡Áö µ¥µå¸®ÇÁÆ® ÀÚ¼¼¸¦ µ¿½Ã¿¡ °¨»óÇغ¾½Ã´Ù.
Try compare. /
Çѹø ºñ±³Çغ¸¼¼¿ä.
[°ËÀº»ö Outro ȸ鿡 'Thanks for watching']
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