Stride hard drawing is an ancient hard drawing method. In training, you can train the whole body muscles, and use the lower limb muscles to guide the trunk and upper limb muscles to contract forcefully and evenly. Its movements are easier to master than traditional hard pulling.
First of all, this action makes up for the boring of traditional hard painting in principle, enriches the types of hard painting and brings completely different feelings to the stimulation of muscles. During exercise, the activities of hips and hip joints can be well developed and the stability of lower limbs can be enhanced. It stimulates the lower back with a lighter weight, with a larger range of motion and a more flexible grasping posture, thus better completing the variant of cross-pulling.
It's very similar to pulling with one leg. Mainly exercise biceps femoris and gluteus maximus. It is not compound training, but its movements are more suitable for auxiliary training. After intensive training, several groups of striding hard pull were carried out and high-frequency exercises were adopted. When our waist is injured, we can't do a lot of training. At this time, the traditional hard pull can be replaced by step hard pull.
How to complete the standard striding hard pull?
The body stands on the ground in a cross step, with the left leg straight in front of the body and supporting the body on the ground. The right leg is straight behind the body, and the forefoot touches the ground. The center of gravity of the body moves forward to the left leg, and the distance between the legs is the same width as the hip. Hold the dumbbell with your arms straight on your side and keep your body straight. This is the initial preparation posture.
When exercising, lean down, hold the bell with your arms down to your left foot, keep your upper body parallel to the ground, tighten your hip strength, push your body backward, bend your knees, then return to your original position and practice with your right leg.
During the whole exercise, pay attention to the position of dumbbell and left foot in a straight line, always open your shoulders backwards to keep your body stable and keep your spine in a neutral position.
The recommended exercise intensity is generally 4 groups, and each group does 10 times. In the choice of negative weight, 80% weight of 1RM is enough.
In sports, we can practice with barbells. It is suggested that when choosing the weight, you should do what you can, stand your feet wide, keep your hands shoulder-width apart, and stretch your hips. You can try it once in training to make the muscle stimulation fresher.
Any action that wants to be effective must be persisted. Only by persisting can we get the fitness goal closer and closer to ourselves.