It is precisely because these three movements are very complicated that they require high skills, and there are many skills about self-protection and improving exercise effect.
And because of the high risk of injury, if you don't know how to protect yourself, it's easy to get injured in fitness. Because of the failure of self-protection, injuries have become more common, and even safety accidents are not rare.
Hard pulling is widely used in fitness, and many movements are modified on the basis of hard pulling. For example, when we practice our backs, we often bend over and row boats. For example, leg training will use straight leg hard pull.
Therefore, it is very important to learn how to protect yourself, how to regulate your movements and how to avoid dangerous accidents during exercise, but few people pay attention to it.
The most vulnerable part of hard pulling is the lumbar spine. When learning to pull hard, many people should have heard of it. It is when doing this action that the back is not completely straight and arched, which looks like the back of a turtle.
You know, when we are fighting against heavy objects, our bodies need to be completely taut and our backs should be straight. Only in this way can we bear the heavy impact of hard pulling and let our spine buffer this pressure section by section.
If you don't do it straight, then we often need to use a few lumbar vertebrae at the waist to counter such pressure. It is easy to hurt the waist. Muscle damage means that if the lumbar disc is damaged, it is a big deal.
In addition, many people do not put the barbell in the nearest place when they pull hard. To pull hard, you should put the barbell directly above your feet and close to your calves.
The purpose of this is to ensure that the barbell is as straight as possible when completing the action, not when pulling hard. Because the barbell is too far away from the body, the barbell will shake when pulling up, which will affect the stability of the core.
Especially when the weight is pulled hard, the shaking of the barbell will determine whether we can complete this action. Even if you are not careful, you will hit our calves. In any case, it is very unfavorable to complete the action.
Our heads also play an important role in hard drawing. Many people like to hold their heads high when pulling hard, which makes people look stronger, but this is not a good habit, because holding our heads high will make our spine deviate from the natural physiological curvature.
This leads to the phenomenon of low back pain when we do hard pulling. The normal posture should be to keep your head upright, without raising your head or lowering your head. When doing it, prevent the spine from bending and avoid hurting yourself.