Two hard drawing methods:
1, leg bending and hard pulling
Leg bending and hard pulling exercises focus more on the lower back erector spinae.
Action essentials:
Stand with your feet in a figure of eight. Bend your knees before you put the barbell on. Hold the barbell with both hands, and the grip distance is about shoulder width or shoulder width. Raise your head slightly, hold out your chest, tighten your back, and tilt your hips. The upper body leans forward about 45 degrees. Leg muscles stretch hard, knees lift the bell, pause. Then slowly bend your knees and return. In order to improve the exercise effect, don't let the barbell touch the ground when kneeling.
When reaching the highest point, keep your shoulders as far as possible, hold your head high and hold your chest, and pause for 3 seconds. Restore, repeat.
2, straight leg hard pull
Action essentials:
Feet open, slightly narrower than shoulders; Bend forward, don't bend your knees. Use a positive grip with both hands, the grip distance is shoulder width, and it is hung in front of the body. You can also hold a pair of dumbbells in both hands, and don't bow your head.
Knees are straight and bent forward until the upper body is parallel to the ground, then the muscles of the lower back are forcibly contracted, the spine stands forward, and the barbell is pulled up to the starting position. When lifting the bell and reducing the bell, the waist should be tightened, excluding the chest, bow and waist.
Extended data:
Relax after exercise
1, hot compress: soak the towel with hot water and put it on the sore muscles, and replace it immediately when there is no heat sensation. Apply 15 minutes or more each time, 2-3 times a day. Hot compress can dilate the blood vessels of sore muscles, improve blood circulation, relieve muscle spasm, and is beneficial to the regeneration and repair of damaged tissues.
2. Electrotherapy: Electrical stimulation therapy and intermittent current therapy are mostly used.
3. Massage: commonly used kneading technique, four fingers together, thumb apart, hands pincer-shaped, palms and fingers tightly attached to sore muscle skin, thumb and four fingers relatively hard to lift the muscle slightly upward, and make a rotating movement in the direction of the heart.
Baidu encyclopedia-hard pull