It is best to practice hard pulling once every few days and once every three days.
Hard pulling is to increase our muscle strength and muscle circumference. The principle of muscle enhancement is: through training, muscle fibers are damaged-supplementing nutrition and rest recovery-muscle excess recovery becomes bigger and stronger. Therefore, muscle gain is the process of first destroying and then repairing. If there is not enough rest time, the muscles will not be recovered, but will be destroyed, resulting in muscle atrophy and weakness. However, many large muscles that have been pulled hard need 72 hours of rest to recover. So it's best to practice hard pulling once every three days.
How much hard pulling you do at a time belongs to strength training, which requires large weight, multiple groups, low frequency and high density. Therefore, you can do 3-5 groups at a time, each group is 8- 12, and the rest between groups is controlled within 1 minute.
What is the weight of the hard pull? The weight of the hard map can't be determined simply according to the individual's weight or age and gender, because the individual's weight, age and gender don't necessarily represent strength. Moreover, the training purpose is different, and the hard pull weight is also different. Therefore, the appropriate hard tensile weight should be selected as follows:
1. The most suitable weight for exercising absolute muscle strength: The maximum number of times you can do it continuously at this weight is 1-4 times.
2. Best for increasing muscle mass: The maximum number of times you can do it continuously at this weight is 6- 12 times.
How to pull 1 Stand with your feet shoulder width apart, knees slightly bent, lean over and grab the barbell, with your hands slightly wider than your shoulders and your arms straight.
2. Breathe in, hold your breath, exert strength on your hips and thighs, support your body with your heels, and straighten your knees. When the barbell is pulled to the highest point, open your shoulders as far as possible, blow your head and hold your chest out, and stop for 3 seconds. Don't exceed your toes when exercising, and it's best to keep your calves still.
3. In the process of putting down the barbell, keep your back straight, put the barbell at the bottom, and slowly move your hips back to keep the barbell close to your body.
Hard pulling is an excellent exercise to improve physical strength. In the gym, many people will do hard pull training. However, it is a good thing that any sport can persist. Uncontrolled exercise can easily cause physical injury. Why not practice hard for a few days?
When is the best time to play? Theoretically, 3-5 pm is the best training time, because the human body is the most active and can stimulate its potential. But in practice, you only need to arrange your own time, and most of the normal time is suitable for hard pulling.
This is because for non-professional athletes, every time of the day has little impact on sports, and not many people can guarantee to exercise at 3-5 pm. Therefore, as long as you avoid fasting, it is ok to exercise two hours before going to bed and one hour after meals.
Matters needing attention in hard drawing 1. If there is aerobic training in addition to hard pulling a day, do hard pulling first and then do aerobic training. Because hard pulling is difficult and requires high strength, it is necessary to ensure sufficient body energy and muscle strength.
2. Don't bow your back during training. Don't pull your arch back hard, it will do great harm to your waist. If the arch back is useless, it is better not to do it. The correct way is to straighten your back so that the back of your head, thoracic vertebrae and sacrum are in a straight line.
3. The starting breech position should not be too high, otherwise it is difficult to use the knee extension strength. First, it is not conducive to exerting the ultimate strength, and second, it will cause more pressure on the waist. In order to give full play to the strength of knee extension, you should lower the starting breech position.