The Origin of Romanian Hard Graph
The name of this movement originated from Romanian weightlifters? Vlad It is said that he is a very strong weightlifter and can lift 700 pounds. At that time, this figure was very amazing. People call him exercise? Romanian hard pull? .
Why is the strength of the hip and the back of the thigh very weak?
As we all know, Romanian hard pulling is mainly aimed at the rear chain muscles of the body. However, because the trainers are keen on squats, leg press and other movements, these movements focus on the quadriceps muscles of the legs, and there is little opportunity to exercise the hamstring muscles at the back of the thighs, which leads to the imbalance of strength between the legs and hips, which leads to the inability of the trainers to lift more weight during exercise and the situation of falling down during running.
Characteristics of Romanian hard graphs
In order to better avoid the above-mentioned bad situation, we must strengthen its training. Let's learn about its action characteristics.
The first feature: the motion trajectory is different from other hard pulls.
The trajectory of the standard hard pull is to pull up from the lowest end of the body, reach the top of the highest position, and then lower the barbell to the bottom.
The trajectory of Romanian movements starts from the thigh ilium of the body, reaches the bottom of the body, and then pulls the barbell up to the ilium.
The second feature: the hip joint is the main force point, and the knee joint remains almost motionless.
When doing Romanian-style hard stretching, our knee joint is kept in the original static state, so that the quadriceps femoris on the front side of the thigh will not be exercised, but the intensive stimulation to the hip and hamstring on the back side is very great, which plays a special exercise role.
The third feature: Romania does isometric contraction during hard stretching.
The trajectory just mentioned, Romania's hard pull is actually made up of? Centrifugal-centripetal? This isometric contraction can make the tension and speed of the target muscle contraction burst instantly, making the muscle stimulation stronger, and the trainer will have a strong sour feeling.
Romania's standard action of hard pulling
Some good friends often neglect to master the Roman hard pull posture in training, which leads to injuries in training. How to do this correctly?
Action preparation posture: stand upright on the ground, hold your chest out, raise your head, keep your feet shoulder-width apart, tighten your back muscles, hold the bell on your thigh ilium with both hands, and your arms naturally droop.
Action process: keep the back straight, the spine in a neutral position, and the hip joint stretches back to contract the target muscle group, so that the barbell falls along the thigh. When the barbell falls below the knee, the knee bends slightly to maximize the stimulation of the hip and hamstring muscles. When you reach the bottom, keep the action 1 sec, make the barbell rise to the starting point quickly with both hands, then repeat the action and train again.
Action points: During the whole action, keep your back straight, and don't arch your back or reverse your bow. Keep your knees still and avoid borrowing. The barbell moves in a straight line along your leg, control the speed of the barbell, keep the movement mode of fast rising and slow falling, and keep the center of gravity at the heel.