Stiff It is an exercise that serves to strengthen and increase the muscle mass of the glutes, back of the thighs and calves, but it also helps to strengthen the lower back and upper back.
This exercise, also called stiff leg deadliftcan be done with your own body weight, or using dumbbells or a barbell with or without weights, maintaining the correct body position, with a straight spine, to avoid injuries.
O stiff It must be done with the guidance of a physical education professional, who can indicate the appropriate weight for the exercise on an individual basis, and guide the correct way of execution, in order to avoid injuries.
What is it for
O stiff Used for:
- Promote muscle mass gain and hypertrophy in the glutes, calves and hamstrings, on the back of the thighs;
- Strengthen leg and glute muscles;
- Stabilize and strengthen the muscles of the lower back and upper back;
- Strengthen the abdominal core muscles;
- Increase body flexibility;
- Promote the improvement of muscular resistance.
Furthermore, as muscle mass increases, which leads to increased metabolism and calorie burning, the stiff can be a benefit for people who want to lose weight.
However, this exercise alone does not lead to weight loss, and must be associated with aerobic exercise and weight training, in addition to a balanced diet guided by a nutritionist. See how to have a balanced diet.
How to make
To do the stiffthe following steps must be followed:
- Standing, move your feet a little apart, leaving them hip-width apart;
- Keep your spine straight, abdomen contracted and shoulders slightly back;
- With your legs straight, lean your torso slightly forward and lift your butt;
- The arms must be straight positioned in front of the body, close to the thighs;
- Lower your torso as far as you can, without bending your legs or bending your arms;
- Return to the starting position, bringing your hips forward.
The number of repetitions and sets must be guided by the physical education professional, according to the objective of the training.
Stiff com slash
O stiff with a barbell it can be done without weights, especially for people who are starting physical activities, or with weights.
The way to do the stiff with a bar is the same as described above, but you must:
- Place the weights on the bar indicated by the physical education professional and place the safety hooks on the weights, to avoid accidents;
- Place the bar on the floor, and position yourself standing in front of the bar;
- With your spine straight, legs and arms stretched and abdomen contracted, lower your torso to pick up the bar;
- Raise your torso, always with your arms straight and close to your thighs;
- Lower your torso again as far as you can, with your legs straight and arms straight, holding the bar.
The amount of weight for the bar must be guided by the physical education professional according to the physical conditions of each person.
Stiff with dumbbells
O stiff with dumbbells is done in the same way as the stiff with a barbell, but you must hold a dumbbell in each hand. The weight of the dumbbells must be guided by the physical education professional.
Stiff unilateral
O stiff unilateral exercise can be done with just your own body weight or by holding a dumbbell or kettlebell in front of your body with one hand.
Then, you must keep the leg on the side on which you are holding the weight stretched and, when lowering your torso, the other leg must be raised backwards, remaining suspended in the air while the movement is carried out.
During the movement, you must lower your weight towards your feet, bending your torso forward and leaving your spine straight, and then return to the starting position.
Care when doing stiff
Some precautions are important when doing the stiffas:
- Always keep your spine straight and aligned;
- Keep your head and neck straight and aligned with your spine;
- Do not bend your knees when lowering your torso;
- Do not bend your arms, which should always go straight down, and with your hands always close to the front of your thighs;
- Keep your abdomen contracted at all times;
- Inhale as you lower your torso;
- Exhale when climbing the trunk;
- Always keep your feet flat on the floor, feeling the weight in your heels.
Furthermore, to verify the correct exercise posture, it is recommended that the stiff be carried out next to a mirror and with guidance from a physical education professional in order to avoid injuries.
It is also important to always consult a general practitioner or cardiologist before starting any type of physical exercise, to assess your general health and cardiovascular system.
If you want a medical evaluation, make an appointment with a cardiologist in the nearest region:
Taking care of your health has never been easier!
What is the difference between stiff and deadlift?
Both the stiff As for deadlifts, they are exercises that work the muscles of the legs and glutes, in addition to working the core muscles and strengthening the lower back.
However, while in stiff the legs are stretched during the exercise, in the deadlift, the legs are flexed. Learn how to deadlift correctly.
