رفعة ميتة بالبار

طريقة الأداء

1. 01Stand in front of a loaded barbell.
2. 02While keeping the back as straight as possible, bend your knees, bend forward and grasp the bar using a medium (shoulder width) overhand grip. This will be the starting position of the exercise. Tip: If it is difficult to hold on to the bar with this grip, alternate your grip or use wrist straps.
3. 03While holding the bar, start the lift by pushing with your legs while simultaneously getting your torso to the upright position as you breathe out. In the upright position, stick your chest out and contract the back by bringing the shoulder blades back. Think of how the soldiers in the military look when they are in standing in attention.
4. 04Go back to the starting position by bending at the knees while simultaneously leaning the torso forward at the waist while keeping the back straight. When the weights on the bar touch the floor you are back at the starting position and ready to perform another repetition.
5. 05Perform the amount of repetitions prescribed in the program.

نقاط الأداء الصحيح

• —البار يلامس ساقك من البداية للنهاية.
• —ارفع بالورك والأرجل، الظهر يبقى مستقيم.
• —أنزل الوزن وأعد الوضعية بين كل تكرار — لا ترتد بالبار.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.