Men's hard pull action
In fact, we usually don't know the traditional hard graph.
It means bending your legs and pulling hard. And of course, straight legs,
These two kinds of hard pulling exercises have different effects.
Hard pull standard action
Bended Leg Hard Pull
This action mainly exercises the muscles of the back, gluteus maximus and legs. Specifically, the muscles that can be trained are gluteus maximus, rectus femoris, lateral femoris, medial femoris, biceps femoris, rectus abdominis, trapezius and so on. This action can exercise almost all muscles, make lumbosacral muscles and trapezius muscles more developed, and at the same time make gluteus maximus and quadriceps femoris fully trained, which is also one of the training items in weightlifting competition.
Training methods:
Stand with your feet in a figure of eight, put the barbell in front of you, bend your knees and bend over, hold the barbell with both hands, with the grip distance about shoulder width or wider than shoulder width, slightly raise your head, hold your chest out, tighten your back, put your hips up and lean forward about 45 degrees. Leg muscles stretch hard, knees lift the bell, pause. Then bend your knees and slowly descend to recover. The process of lifting the bell by hard pulling is basically the same as that of lifting the bell by weightlifting. When lifting the bell, you must not include the chest bow, the back should be tightened, the head should be pressed down, and the upper body should always be in a tight state.
Essentials of hard pulling action
There are two ways for muscles to work when doing leg bending and hard pulling, namely isometric contraction and isotonic contraction. The back is isometric contraction, that is, the length of back muscle contraction does not change during exertion. It can be seen that don't lean back during the action to avoid injury. The leg is isotonic contraction, and the leg muscles contract and the length changes during the exertion. In order to improve the exercise effect, it is best not to let the barbell touch the ground when kneeling.
Hard drawing technology
As for the explanation of grip, many bodybuilders used to hold one head and one back, but now some famous athletes do not advocate one head and one back, but prefer to hold with both hands. Because the positive grip can better control the barbell to stabilize the body, while one positive and one negative will cause the barbell to rotate and the trunk will be twisted, which is easy to cause waist injury. Therefore, it is recommended to use the forward grip method for training.
Straight leg hard pull
In fact, straight leg hard drawing is very similar to bent leg hard drawing, but the details and ideas are changed, which can put more load on biceps femoris (hamstring muscle). The muscles that can be exercised by hard leg straightening include biceps femoris, gluteus maximus, erector spinae, semitendinosus and semitendinosus.
Standard action of hard pulling
Training methods:
Feet apart, slightly narrower than shoulders. The knee is slightly bent (note that the straight leg in the "straight leg hard pull" does not mean straightening, but one straight leg is compared with the other "bent leg hard pull". This kind of upright and hard-pulling isometric action is mostly a slight knee flexion to protect the lumbar spine and knee joint, bending forward, and paying attention to keeping the back straight throughout the action. Hold the lever with both hands, and the grip distance is slightly wider than the shoulder. Don't bow your head. Contraction of lower back muscles, upper body upward and backward, and shoulders backward as far as possible. Finally, try to contract the sacrospinous muscle, rest for a second, and then bend forward slowly until you feel that your back can't go down any more. Exhale when pulling up, inhale when putting down.
Hard inquiry (a way of credit inquiry)
If you want to increase the back flexion and extension to increase the exercise effect, put your feet on the mat and put the barbell on the ground. In order to stretch hamstring muscles, a low-weight barbell is needed to straighten legs hard. The greater the weight of the barbell, the greater the stress on the buttocks, which exceeds the hamstring muscle and pulls the pelvis in a vertical position.
In the process of bending forward, at the same time pay attention to the whole movement to keep your back straight. When your back is bent, it usually means that you are overweight, so you should reduce your weight.
Standard action of hard pulling
Matters needing attention
In the practice of improving waist strength, hard pulling is undoubtedly the most effective action. Leg bending and hard pulling is the best way to exercise the lower back, while straight leg hard pulling mainly exercises the biceps femoris. Pay attention to the prisoner fitness WeChat platform: qiutujs, reply to your body information, and customize your fitness plan for you.
Smooth movement: When lifting barbells, do not include the chest, bow and waist, the head and back should be tightened, and the upper body should always be in a tight state, otherwise it will easily damage the lumbar spine; Don't lean back when lifting the barbell to the extreme, always keep your mind behind your back.
Body center of gravity problem: it is an easy mistake in hard pulling. It is often labor-saving to move the center of gravity backward, so that the muscles at the back of the buttocks and thighs can participate in more sports and share the endurance of the waist, which becomes the action of practicing legs. So be sure to shift your focus to your waist and lean forward slightly until you feel pressure on your waist.
Hard drawing technology
Leg range: Don't straighten or bend your legs too much. If it is too straight, it will only exercise the back of the thigh. If it is too bent, it will become a squat and only exercise your legs. There is no specific standard for the specific bending degree. Generally, the legs are slightly bent and the waist feels obvious.
Foot spacing: At the beginning of exercise, your feet should be as wide as your hips. With the improvement of training level and the increase of weight, your feet can be slightly opened, which can reduce the pressure on your waist, start heavier weight and build deeper muscles.
Description of grip: In the past, many bodybuilders used to hold the barbell in tandem, but now they tend to hold the barbell forward with both hands, because holding the barbell forward can better control the barbell and stabilize the body, while holding the barbell in tandem will cause the barbell to rotate and twist the trunk, which is easy to cause waist injury. It is recommended to actively grasp.