1, initial preparation
To put it simply, tire-turning training is to lift the weight upwards, which is similar to the hard pulling action at first, but it can't be carried out completely according to the pulling movement mode. Hard-pull training is the process of pulling heavy objects vertically upwards, while tire turning is the process of pushing heavy objects upwards.
If your foot is close to the combat power of the tire and exerts force vertically, once you choose a larger weight, you can only lift the weight without turning over.
What should be the correct starting action? First of all, the occupation should be wider, then the shoulders and chest should be close to the upper edge of the tire, and the bodybuilder should lean forward against the training tools.
If the selected tire is relatively small, squat down and lean forward, grab the tire with both hands, ensure that the arm is tightly attached to the tire, and ensure that the core is tightened.
2. Lifting process
What should I do in the process? First, take a deep breath to ensure that the core is tight, especially to ensure that the abdomen and back are straight. The main strength is on the leg muscles, and the heel is lifted and pushed forward. At this time, the buttocks need to be pushed forward.
When turning the tire, the direction is inclined upward, and the upper chest is the main contact part with the auxiliary tools. Once the height of the tire tomato exceeds the upper thigh, it is necessary to lift a knee to cooperate and push the tire to the position of the upper chest.
3. Promotion process
When we lift the tire, we need to take back the lifted leg first, and then turn our hands. The hands should be as close to the shoulders as possible, and the lower edge of the tire should be as close to the upper chest as possible, so that we can push the tire.
The above is the standard course of tire turning, and any link needs targeted study and comprehensive mastery.
02
During tire cornering training, it is necessary to pay attention to warm-up to ensure the correct force.
1, preheating
There will be many joints involved in tire transfer during training, so it is very important to warm up before training. We can use the opening jump to activate the whole body first, then do some simple light weight training, such as squat training, hard pull training, activate the corresponding muscles, and then do several groups of simple flat support to ensure the stability of the core, because this action requires the upper body and the lower body to be fully connected and coordinated. So it is very important to warm up, otherwise it is not only easy to make mistakes, but also easy to be dangerous.
2, the force is correct
It seems to be a simple action, but there are still many mistakes that are easy to appear in the training process. We must ensure the right strength. When we pump up the tires, don't turn this action into a bending action.
The main force is not the arm, but the leg. In addition, when we turn the tire, remember not to use vertical force, but to use forward and upward force.
Conclusion: The above is the simple content of tire turning training. Warm-up preparations should be made during training. For heavy tires, you must not force yourself to ensure that technology comes first during practice. If there is movement deformation during the process, it may be because the body is too tired. At this time, it is recommended to have a rest before the next training.