The function of barbell hard pulling
1, reduce fat
You don't have to focus on the development of every muscle like a bodybuilder, but you must not let go of the whole body training movements that can exercise most muscles; Hard graph is an excellent representative. Through full-body training, your muscles can be taken care of in all directions. When muscle mass increases, basal metabolism will increase, and your body will be like a burning generator, which is very beneficial to people who want to lose fat.
Step 2 prevent back pain
Hard drawing requires great back (especially lower back) stability. If the muscles in the back are not strong enough, it is easy to get hurt, whether by external force or improper posture. On the contrary, if you exercise this part (often used) before the injury forms, hard pulling can effectively strengthen the back muscles from the point of view that prevention is better than treatment.
Step 3 enhance physical fitness
By pulling hard from beginning to end, your core must always be in a stable and tense state; The trajectory of the lower body (hip joint) is the key to determine whether your movements are correct or not. These two elements are very important for athletes or ordinary people. If the physical quality is not strong enough, the body will not be able to respond when it is in a competitive state or in the face of unexpected situations.
4, increase the fluency of the action
Hard pulling requires the cooperation of many joints. People who don't know how to start their bodies at first may feel awkward or their movements seem uncoordinated. Compared with our life, being tied to a chair by work leads to joint sticking and unsmooth movements; You might as well go to the gym to practice hard pulling and learn to use your body, which will definitely improve the overall functionality.
Where is the barbell training?
1. The reason why hard pulling is considered as an action to exercise the back in the field of bodybuilding is because the back muscles are always the main strength muscles in the whole hard pulling process. After a period of hard stretching and intensive exercise, your lower back (lower back) erector spinae will become extremely developed and strong.
2. In the lifting stage and locking point, the gluteus maximus will play a role, especially in the highest locking point, the gluteus maximus will maximize its tension and contraction. In addition to the gluteus maximus, hard pulling can also make other muscles around the buttocks actively participate in the force.
3. Like squat, hard pulling exercises almost the whole leg muscles, and leg strength is very important when pulling off the ground. In fact, leg strength is the beginning and execution of hard pulling, and back strength is the posture position of the body trunk when controlling the whole movement.
4. The muscles of the arm are in the contraction stage during the whole lifting process. Especially the forearm muscles are the most prominent, because you have to grasp the barbell with your palm.
Standard barbell hard pull action
Initial action: put the barbell on the ground, separate your feet, shoulder width apart, and maintain a standing posture to ensure that the tibia just touches the barbell when squatting. Hold the barbell with your palms outward (away from your body). Bend your knees slightly, keep your spine in the center, and raise your hips so that your head, shoulders and hips are in a straight line and parallel to the ground.
Action requirements: gradually exert force backwards from the hand, maintain tension and transfer tension to the heel. Stand up, keep your back straight, close your hips tightly forward, and lift the barbell vertically near the embryonic bone until your body remains completely upright.
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