Tires can be used for a lot of training. At present, gyms are generally used for functional training. They can exercise the explosive power, physical coordination, muscle endurance and shape better muscle lines by rolling and beating, and almost all of them can exercise their chest, shoulders, back, arms, waist, abdomen, legs and buttocks.

First of all, tire training is a kind of compound training, which involves almost all major muscle groups. When rolling, it is more like hard pulling, standing pushing and sitting pushing, and it involves most muscles that need to be exercised, such as quadriceps femoris, biceps femoris, gluteus maximus, erector spinae, latissimus dorsi, pectoralis major, trapezius, deltoid and triceps brachii.

In addition, strengthen the core muscle groups and find their own shortcomings through training, such as the imbalance of left and right muscle strength and cardiopulmonary ability. Pay attention to tighten the abdomen, straighten the waist and protect the wrist. If the body is not tightened and the abdominal pressure is not enough, we will lose more than the spinal injury.

Swing from side to side is more inclined to the abdominal and lower back muscles, and it is also necessary to tighten the core. Looking around, no one will take it [giggle] as a joke to choose the right weight, so as not to cause unnecessary harm.

Another training method is to beat with a hammer. Where is this exercise? The back of the deltoid will be involved. Boxing lovers of general mixed martial arts athletes use it more, and the precautions are also the core tightening. Pay attention to whether the equipment is damaged or not and whether there are incomplete parts.

Tire training belongs to high-intensity training, and it is not recommended for people with weak constitution. You can use hard pull, squat and bench press to increase strength and muscle mass before starting training.

Tire turnover training

Tire transfer training is a comprehensive training, which can exercise your whole body muscles and improve your comprehensive ability!

Initial action: get close to the tire, stand firm with your feet, squat, lean forward, lean on the tire, hold the tire with both hands, keep the core muscles tense, and lift the tire.

Lifting: The main points of lifting are the same as those of power cleaning:

Continue to exercise, fully stretch your hips after a slight drop, and start to exert more force. At the beginning of the upward pull, try to make your knees and hips fully extended, and at the same time, your elbows should also be extended, just like hard pull.

Lean forward and lean against the tire. The chest is the main contact point.

After the hip and knee extension is completed, you should quickly lift one knee and lean against one side of the tire. At the same time, the hips droop slightly, the hands rotate, and the palms are used to support the tires instead of fingers. There should be no obvious pause in the movement of the tire, and knee lifting, hip dropping and hand rotation should be carried out at the same time.

Finally, keep your hands close to your shoulders and the lower edge of the tire against your upper chest. Then just push it up.

It is recommended to start training with smaller tires. You can count the number of times or seconds, which can be 20 seconds or 10 times! Take a break between each group 1 minute, and then repeat 3~5 times!