The largest muscle groups are located in the lower limbs, so the development of the legs is no less important than other parts of the body. To achieve the goals, while doing fitness, it is necessary to constantly learn new exercises, increase the load, which will allow calories to be burned not only during, but also after the end of training.
To diversify the occupation allows a program that includes a deadly thrust of sumo, which, perhaps, almost everyone heard. Exercise has nothing to do with the same kind of martial arts. It does not in any way turn a person into a fighter of impressive size.
Movement is almost nothing like single combat. Its main feature is that it allows you to work out your legs perfectly. Do I need to include this exercise in training or not? This question interests many athletes. Reply to it is possible only after fully acquainting with the technique of its implementation.
Classical deadlift or sumo – which exercise is better?
For beginners it is much easier to perform classical cravings. This is due to the natural position of the joints. Exercise perfectly suits low, as well as full athletes. A variety of sumo is more suitable for high-growth athletes, as they are able to reduce the amplitude of movement and increase the weight of the lifted weight.
This is not the only difference. The classical version allows you to work more gluteal muscles and, to a lesser extent, the inner thigh area. Sumo works the other way around. The inner surface of the thighs is used to the maximum, and the buttocks receive the minimum load. Consequently, the choice between these variations in the deadlift depends on which muscles require more load.
It is best, of course, to alternate options at different stages of training. Since, mastering completely any program, a moment of peculiar comfort comes. The athlete copes with the exercises well. Each movement is brought to automaticity, and the weight is easy to give. On the one hand, it facilitates training, but, on the other hand, it does not do good.
Changes in the training program are necessary. There are several reasons for this:
- Muscles should always be shocked during class. If stress and stress are absent, the muscle groups adapt to the loads. The growth of volumes is slowing down, and the strength indicators cease to increase. Consequently, the familiar movements no longer shock the muscles. They stop in development, because the impact is weakening. The athlete ceases to experience pain, waking up the morning after the workout, strengths and muscle volumes, if not trained regularly, do not increase. Refusal of the usual movements with the addition of new ones leads the muscles to tone, because they are constantly strained, and, therefore, the volumes and strength begin to grow.
- New movements are important for the harmonious development of the body. Due to the variety of exercises, various muscles are involved, and, consequently, the musculature develops evenly.
It is not necessary to completely change the training program. Movement when changing the variation of thrust means performing several other manipulations and loads. It is quite enough that the muscle fibers begin to be worked out in a different way, to adapt to new loads, and, therefore, to grow. The increase in volume occurs with increasing strength. This can not be achieved when, coming to the gym, again and again do some exercises.
Without making adjustments to your own training program, you can not make progress. Sooner or later there comes a time when you have to change the exercises. Otherwise, the next goal will not be achieved. Therefore, the thrust must be carried out in various variations.
The difference of Sumo’s deadlift from other variations
Its name “sumo” received such a craving for certain reasons. The classical variation of performance implies the following:
- The bar with pancakes is in front of the athlete;
- Fall, making almost a squat so that the legs are almost the width of the shoulders;
- They take the bar, keeping their back absolutely straight;
- making an explosive movement, the shell lift up, hold the barbell with his hands, pushing himself out with the effort of the lower part of the body.
Thus, almost all groups of muscles of the lower part of the trunk are involved. The lower back region is involved in the work. If you need to work and trapezium, you should properly hold your shoulders.
The sumo variant differs little from the classical one. The difference is due to the fact that the legs are placed in a slightly different position, which makes the athlete move differently. The setting of the lower limbs and led to the fact that cravings were called “sumo”. Performing it, the athlete is like a sumo player, who is preparing to make a throw.
If you imagine a great Japanese wrestler, then he does not just go to the battle, but demonstrate to his opponent determination through a pose that involves a wide setting of the legs. This position also distinguishes cravings of sumo from the classical variant. The feet are not only placed wider than the level of the shoulder girdle, but the hips are also turned outward. This position, similar to that taken by the wrestler sumo, is the starting point in the performance of traction.
Proper traction technique
This version of thrust is not typical. It is rarely seen in the performance of athletes training in the gym. There are fitness centers where no one practices pulling in any variation. For those who make a classic version, which has already become familiar, making a sumo will not be a problem.
The change in the position of the setting of the legs changes the groups of involved muscles. Unusual position requires caution with lifting scales. Those who make this version of traction for the first time, you should not take the usual mass. It is better to lighten the load in order to feel the reaction of your own body.
Then, unloading the bar, they stand in front of the bar. The legs set shoulder-width apart. This can provoke some feeling of tension and tension in the inner thighs. Therefore, if the warm-up was not performed, it is better to warm up a little first. You can make several squats from the accepted position. This involves those muscles, which in the future will be worked on.
When the position is accepted, the warm-up is completed, proceed to the exercise:
- They take the bar, holding their back straight and straight. To take the neck, bend in the lower back. Hvat is similar to the classical version, when the arms are approximately on the same width with the shoulders. There are no strict requirements for a grip. A variety of variations can be used. Everything depends on preferences and own convenience. Use the grip on the bottom, top, raznochvat. Experiments are permissible.
- Lowered, slightly bending the body. Since the setting of the legs is wide, the hips are almost parallel to the floor surface. It is necessary to make sure that the back is perfectly straight, the thorax, like the eyes, is directed forward. Most of the lifted weight falls on the back leg region. Straightened by an explosive sharp movement, carried out by repelling the legs. The bottom line is that the athlete only holds the neck, and the projectile is ejected exclusively at the expense of the lower part of the body.
At the moment when the bar crosses the knees, the pelvis is pushed forward, the blades are brought together. Thanks to this movement, the shoulder belt becomes more elastic. To increase the load and use the shoulders to the maximum, at this point they hold up, holding the blades together, and then return to the starting position. Always need to monitor the position of the trunk during the lowering of the projectile. When the bar is down again, it is raised and repeated from the very beginning.
Why do you make money craze?
The similarity of the technique of execution with the classical deadlift strikes a natural question, and why make sumo, if both options are practically the same. The difference between them is, and it consists in setting the legs.
Increasing the distance between stops causes the projectile to rise to a much smaller height. Turning the hips outward allows you to work out the tendons well under the knees. A narrower stance results in the weight being evenly loaded by the calves, buttocks, quadriceps and hips. The wide position, on the contrary, loads the hamstrings. This makes sumo craving one of the best exercises for working out this area.
In the work, the rear muscle groups of the hips are involved, but they are worked out a little differently than in the other exercises, where the lower part of the trunk is involved. Being in the rack, which is designed for the load of the femoral biceps, it should be assumed that the musculature works in the appropriate way. The load is given both to the inner area and to the bicep. Consequently, the implementation of this version of traction helps to use muscles throughout the leg, and not just the muscles under the buttocks.
Due to the strengthening of the inner thighs, it is much easier to perform other exercises aimed at working out the lower part of the trunk.
What muscles work in sumo pull
You should not give up the old traditional traction. It is the best exercise aimed at working out all the muscle groups of the back of the trunk. Remove the classic version completely, replacing the other variation, too, can not. This also applies to sumo. It is best to include it additionally in the training program, because this traction also uses the musculature of the back of the body, but somewhat differently, which leads the muscles into tone.
The Sumo’s thrust is directed at the gluteus muscles and hamstrings. They receive much more workload than with the classical performance of this exercise, that is, with a narrow stop. This is especially true for tendons. In parallel, the outgroup of muscle groups are involved. In addition, quadriceps also work. How much they are loaded is due to the width of the setting of the feet. At the same time, forearms are more straining, as the bar is held with hands.
Secondary muscles are almost all dorsal. At the top point, bringing the shoulder blades together, the athlete loads, and, therefore, trains the trapeze. Stabilizing muscles for this version of traction are abdominal and rhomboid, as well as hip flexors.
Who should make sumo cravings?
Trying to make sumo is recommended to everyone. However, considering that it is impossible to spend the whole day in the gym, when you sharpen one or another variant of the thrust, the exercise should either be added to the main program, or every few weeks instead of the classical one, so that the muscles of the lower part of the trunk do not have time to adapt to one load and monotonous movements.
The feature of sumo is that it gives a much smaller load on the vertebral and lower back areas. Therefore, for those who have suffered a trauma or are experiencing pain in this part of the body, this version of the deadlift allows training without excessive strain on the area, which is an undeniable advantage and reduces risks.
Sample training program
Most weight lifting exercises are included in the training process either for the purpose of recruiting additional volume, or for increasing the strength indicators. Beginners should not be taken immediately for a lot of weight. You should start small. Even experienced lifters are also not recommended to raise the usual weight, as changing accents requires adaptation.
If your goal is strength, do 3 sets for 4 repetitions. This is due to the fact that sumo is not the only traction exercise, therefore, to strive to build on the full there is no special smyala. If traction is done last during classes, you can perform four approaches, but for the final take lighter weights and bring up to twelve repetitions. This loads the muscles to failure and allows you to completely burn all the remaining energy in the training.
Those wishing to increase the musculature in volumes, but not to increase the strength, should do from eight to twelve repetitions. When the maximum number of repetitions is given without any difficulty, the lifting weight should be increased. In this case, the number of repetitions is reduced to nine or ten. You need to do three approaches. Maximum benefit of sumo pull brings only when after the last repetition again to raise the projectile is no longer forces. Otherwise, either the weights are too small, or the number of repetitions requires an increase.
Of traction exercises, deadlift is one of the best, since it involves the muscle groups of the posterior region of the trunk almost completely. Classical variation must necessarily be present in the training program of each lifter, but also for a sumo it should also take some place.
Unlike traditional traction, sumo perfectly works the buttocks and hamstrings, but already from a different angle. This option allows you to make a deadlift even for those who avoided this exercise because of a trauma or pain in the back area. He is included in the general training program or periodically replaces the classic cravings for sumo to shock the muscles.
Do not neglect this version of deadlift. It allows you to diversify your training, you must always or periodically join the program, if you want to get the maximum benefit from the time devoted to physical training.