一招鲜：旋转硬拉锻炼上三路 How to Do a Rotating Deadlift | POPSUGAR Fitness

1 Move to Tone Your Abs, Butt, and Upper Back

by Susi May 9/22/15

There are so many reasons to love the rotating deadlift, but the fact that you can do it anywhere tops our list — convenience is the mother of bodyweight exercises. Deadlifts are great for strengthening the butt and toning the hamstrings, and adding the twist focuses the core work on the obliques to tighten your waist. With your hands placed behind your head, not only will the abs be forced to work harder, but this position targets the upper back to improve posture and reduce neck pain. So many benefits in one simple move.

• Stand on your left leg with the right leg behind you with a bit of weight on your toes for balance; both knees are slightly bent. Place your hands behind your head, opening your elbows wide to the side and squeezing your shoulder blades together.
• Pull your abs toward your spine and keep your back straight as you hinge forward from your hips until your torso is almost parallel to floor.
• With a flat back, press through your left heel and return to standing as you twist your ribs and shoulders to the left. Your pelvis should stay still. This completes one rep.
• Do 12 reps, and then switch sides. Do three sets on each leg.

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