In strength training, squat, hard pull and bench press are called the three "golden moves" by friends, which are often very effective and difficult to master. A few days ago, a friend left me a message saying that my back ached the next day when I pulled hard. To tell the truth, problems like this friend's are more common in hard-pulling training, and with the deepening of fitness, there are more. Practice has proved that most people have a hunchback.

a

Hard bowing is considered to be the most serious and dangerous mistake, but how to correct it? Today, I will bring you one of the secrets!

Latissimus dorsi is the key to hard pulling. When the latissimus dorsi muscle is tightened to a greater extent, it can provide greater stability for the spine and prevent the back from becoming round.

And many students have made a mistake: shrink the shoulder blades back together and try to increase the tightness of the back! But this is actually to increase the distance that the rod moves. The shoulder blades contract together, which will shorten the arm and make it more difficult for the hand to grasp the bar.

b

1. Put a Liu Ding under your arm "and" Put the scapula back in your pocket (don't shrink the scapula too much, but don't relax and be pulled forward) ".

2. Or you can use elastic belt (straight arm pressing) to automatically activate latissimus dorsi.

This situation mostly happens to beginners, because they are not skilled in sports skills and know that their movements are wrong, but they don't know how to adjust them. Moreover, the current coach is not in place, simply reminding not to "bow back" in hard-pulling training, but more and more fitness people don't give students live drills, which leads to fouls.

The correct way is: when we pull up the barbell, we should first hold out our chest and keep our shoulder blades sinking, so that the trapezius muscle can move closer to the middle of our back, or imagine holding two oranges under our arms and trying to squeeze the latissimus dorsi muscle when it contracts, so that the latissimus dorsi muscle will tighten.

c

Secondly, strengthen the latissimus dorsi tightening exercise in training, and try to do the Bai Wan barbell bar exercise yourself to find the feeling of latissimus dorsi tightening. Don't think this is really a Bai Wan barbell. We find the feeling of latissimus dorsi tightening by thinking and simulating actions. When this feeling becomes stronger and stronger, in actual operation, there will be wrist pronation, and latissimus dorsi will naturally tighten.