Can you practice abdominal muscles by hard pulling? Can you practice abdominal muscles by hard pulling?

Abdominal muscles are what everyone wants, but the process of owning them is very difficult. It's a little difficult to pull them hard in fitness movements, but the effect is definitely worth your efforts. Let me tell you something about yanking. Can I practice my abdominal muscles? Can you practice abdominal muscles by hard pulling?

Can you practice abdominal muscles by hard pulling?

Hard pulling can exercise the strength of abdominal muscles, but hard pulling mainly exercises the core muscles, so if you want to practice abdominal muscles, you must cooperate with special abdominal exercises.

Hard pull and squat mainly use the dorsal core, while the abdominal muscle (rectus abdominis) is the anterior core. The EMG activity of abdominal muscles is not very high when squatting hard, which shows that squatting hard is not a good action to exercise abdominal muscles.

Hard pull action guidance

1. Romanian hard pull

Romanian hard rabbi's traditional hard pulling can exercise the hind leg muscles and buttocks of the rear chain better, because the bottom position is only about 20 degrees. The first stage of traditional hard drawing is mainly to stretch the knee (the front side of the leg), while Romanian hard drawing omits the part from the ground to the knee! Let your hips and the back of your legs completely become the protagonists!

In addition, Romanian hard drawing is a pre-stretching (from centrifugal contraction) action! The initial action is at the top of the action, then bend your hips and bend over (active muscle centrifugal contraction) to lower the barbell to your knees, and then stretch your hips (centripetal contraction) to pull the barbell up! !

It is easier to learn (for people with limited hip movement) than the traditional hard pull, and provides a good starting position to progress to the traditional hard pull with full range of motion.

2.sumo wrestling

Long-distance sumo wrestling can better exercise the inside of your thigh, reduce the moving distance of the barbell and lift more weight, but there are certain requirements for the flexibility of the groin! We can see that many strength weightlifters will use sumo hard pull!

3. Six-legged barbell hard pull

Six-legged barbells are more like squats! It makes it easier for people who lack mobility to operate the movement, because he distributes the pressure evenly throughout the joint, and the quadriceps femoris participates in a large proportion of this movement.

The six-legged barbell is not only suitable for beginners, but also very useful for athletes who want to train explosive power but can't lift heavy objects at the Olympic Games. When training, "the sooner the better" makes him reach the peak of power output, and uses 30-40% of 1RM to train explosive power.

4. Centrifugal hard stretching

Focusing on the hard pull in the centrifugal stage can make you increase your muscles and muscle strength faster than casually dropping your weight.

The descending time can be prolonged, and the descending speed of 4 seconds, 8 seconds or 10 seconds can be used to increase the time under tension and promote muscle strength and stability. Senior athletes can use supramaximal to put the barbell on the shelf, pull up the barbell and put it on the floor by controlling centrifugation.

Experience of hard pull training

If you have been trying to lose weight through aerobic exercise or diet control, but there is no good effect, you can try to add strength training of compound movements to your training plan! For example, today's classic compound action, hard pull. Before I talk about the details of the action, I want to briefly introduce the hard pull in three sentences:

1. Hard pulling is very important;

2. Hard pulling is very difficult;

3. Hard pulling is very grievance.

First of all, the first point is that hard pulling is very important! Hard pulling plays an important role in the whole body strength training, especially in the back chain of human body. In addition, it is an important tool to connect the strength of upper and lower limbs. In addition to the powerful hip-expanding mechanism, it can greatly stimulate other muscles in the lower back and core area, and it will also have a good exercise effect on upper back and even upper limb muscles. In addition, the hard pull is absolutely instructive to the correction of the posture of the practitioners. Many foreign fitness-related practitioners list hard pulling as the sixth action mode alongside five basic human action modes, such as squatting, squatting with one leg, upper limb pushing, upper limb pulling and rotating. So in general, hard pulling is very important. To some extent, it is the only full-body exercise that can compete with squat and compensate for it.

Second, it's hard to pull! Indeed, this is why it is called "hard pull". The most primitive hard pull starts from the ground, and after each repetition, the barbell should be put back on the ground and started again. This ground position is the so-called "dead point". Because it didn't go through the centrifugal stage, there was no preparation before standing up (centripetal stage), and it was a process from the ground to the centripetal stage directly, without giving you any preparation. Although high-level athletes can still achieve small pre-contraction by adjusting their posture and state, it is rare compared with energy storage in centrifugal stage. Therefore, from the perspective of "death", the hard rabbi is more tenacious!

Third, hard pulling is very wronged! Hard pulling is very important and tough, but it is rarely used, especially in the physical training of competitive sports in China. Even if you practice, it's just an anodyne aid. Probably everyone has not realized the importance of hard pulling! Especially in fighting events, do you want to be strong in confrontation and not heavy in weight? Dream on! In fact, I personally think that hard pulling is a pure strength exercise, because it uses so many muscles and difficulty ambassadors that it is difficult for you to do it many times, so hard pulling should reflect the weight better than squatting. Maybe this is the real reason why people don't like to practice! It's so uncomfortable every time ~ in addition, some people actually think that hard pulling is a dangerous action, which will cause serious waist injury ~ will you give up eating because you choke? ! You have been wronged ... hard pulling can mobilize almost all the muscles in your body, and mutual cooperation can be perfect!

It is very important for muscle gain! ! If you find that the pectoralis major is no longer big, the arm dimension has not grown for a long time, and the back is not wide, then, seriously, you have to pull hard! ! )

For fat reduction, it is even more important! ! ! It is precisely because the hard pull almost mobilized the muscles of the whole body, especially the hips, legs and back. The more muscles participate in the work, the greater the consumption. Maybe you watch TV series on the treadmill for an hour, which is not as expensive as you guys. Although the energy supply of the two bodies is different, hard pulling not only consumes a lot, but more importantly, it can quickly improve your sports ability, increase muscle mass and improve your performance.

Therefore, the perfect fat-reducing plan is that in addition to a scientific and reasonable diet, you should also combine strength training with aerobic exercise to get a healthy, sexy and non-rebounding figure.