The exercise strengthens the back of the legs and buttocks; see how to do it!
The stretch is recognized as an important exercise for strengthening the legs, primarily activating the back of the thighs and buttocks. “It’s a great exercise for the hamstrings and gluteus maximus, that is, the back of the thigh and the buttocks,” says Emilio Maia, physical educator at Evoque Gym.
According to him, the exercise also activates the paravertebral muscles, those responsible for stabilizing the spine. Therefore, tightening is important not only for stronger legs and butt, but also for improving posture and mobility.
Continue reading to find out how to perform the rigid and the main variations of the exercise!
Rigid: how to do it and 4 main variations
The Stiff is a versatile exercise that can be performed with bars, dumbbells and a pulley. See below how to perform each of these variations.
1. Stiffness on the bar
It’s the most common way to tense up. The exercise begins standing, with legs together and arms straight, holding the bar near your hips with palms facing your body. Subsequently, a downward movement is performed with the bar until it reaches the knees. At this moment it is important that the spine is erect and the butt raised. The knees can be slightly bent, but without bending. The bar must run parallel to the body, without touching. Then, return to the starting position.
2. Stiff with dumbbells
The way to do it is pretty much the same. The difference is that each hand holds a dumbbell (can also be a weight plate). This variation allows for a better range of motion and requires greater coordination and balance.
3. Rigidity on the pulley
The rigid can be performed on the pulley with a straight bar. The rules for correctly performing the movement are also the same, but here both the ascent and the descent suffer from the resistance of the cable.
4. Stiffen the guided bar
The guided bar offers a smooth movement, so the work of the movement when performing the rigid involves maintaining the proper posture, with the body well positioned, close to the machine. It is a good version for beginners.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
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