As a compound action, hard pulling has a very high position in the minds of many bodybuilders. Hard stretching is not only one of the three major items of fitness, but also a very important reason is that when we do hard stretching, many of our muscles will effectively exert their strength, and many muscles will be well stimulated in hard stretching training. Of course, people who exercise have another reason. Pull hard. This action is very handsome!

Although doing hard pulling has many benefits to our health, for many beginners, they are still not familiar with the action of hard pulling, or they are still in a state of ignorance about hard pulling. Next, Bian Xiao wants to talk to everyone, especially the novice, about the charm of the hard pull action and how we should do it to be a more standard hard pull action.

First, what should I do with this hard pull?

Bian Xiao said in the above article that hard pulling is a compound action. In this case, we must need a lot of muscles to participate in this large-scale compound action. In this case, we must be able to control our bodies better. It is very important to control your body better, including the stability when you do actions and the coordination when you do actions.

First of all, the preparation posture of hard pull should be that the feet are naturally open as wide as the shoulders or slightly wider than the shoulders. It is not recommended that you sit cross-legged and pull your legs hard. Hard pulling with legs can easily lead to unstable falls, so open your feet when doing hard pulling.

Secondly, it is best for beginners to use the hard pull with bent legs, which means that when we do hard pull, our knees should bend slightly during the descent. It is also very important to hold the barbell with one hand in front and the other in the back.

In addition, it is very important to keep your back straight and not bend during the whole process. Because if we bend over or bend over when doing hard pulling, if the weight is heavy, our spine can't stand it and it is easy to cause damage to the spine. Also, in the descending stage of the hard pull, the barbell or dumbbell just crosses the knee slightly, and when it rises, the body just stands upright, so don't lean back too much.

Second, what's the use of hard pulling?

Hard pull, since it can be included in the three major items of fitness people, hard pull naturally has its advantages and functions. As far as the muscles that can be exercised are concerned, the action of hard pulling, that is, bending legs and hard pulling, is very effective for the training of erector spinae on your body and quadriceps on your thigh. Therefore, many fitness people will add several groups of hard pulling as auxiliary or main exercises in their leg back exercises.

It is also very important that hard pulling can enhance our core strength and athletic ability. You know, few movements can stimulate our whole body movements. As such a sport, if you persist in doing it for a long time, you will obviously feel that you have gained a kind of strength and enhanced your sports ability in all aspects.

Finally, what Bian Xiao wants to say is that if the novice can't do this hard pull well, it is recommended that the novice practice with an empty pole first, and then start using heavy objects after making his own movements and feelings. The effect of low-weight hard pulling on the body is very limited. If you have the ability to do a lot of exercise, train with a lot of exercise!

In addition, Bian Xiao suggested that you use this movement when practicing your back and legs. As for the sequence, if you don't have any hobbies, you'd better do hard pulling exercises before the back training and the leg training. This order is a good one for most people.