Hard pull is the most difficult fitness action, what to pay attention to?

Hard pull is a very high technology fitness action, to use a lot of fast whole body muscles, especially easy to damage to the waist and back. The first time to do hard pulling must be to fitness personal trainer or experienced people to ask for advice, first learn the key points, in order to go carefully. To remember the action to be muddy a question, first practice the correct posture, in the pursuit of more to do, remember that the right feeling in order to ensure that each time the force is correct.

Hard pull, squat, bench press, known as the "fitness three", is the most representative of the three major composite sports. Hard pull is mainly divided into straight leg hard pull and bent leg hard pull two kinds, the traditional meaning of hard pull refers to the bent leg hard pull. Straight leg hard pull mainly exercise hamstrings ( and gluteal muscle groups; flexed leg hard pull mainly exercise vertical spine muscle, but also will exercise to the gluteal muscle groups and quadriceps.

When we do a hard pull, we need to let our back muscles and triceps relax first. Then squat down as far as you can to get a feel for it, and straighten your arms down, so that we have successfully straightened our hands before the hard pull and can activate our latissimus dorsi muscles well enough to keep them firing for a long time.

Beginners should first establish the movement pattern of the hard pull. Generally in the training of beginners to practice hard pulling, most of the first from the "rack pull" or "Romanian hard pull" to start, the main purpose is to train your body to learn to use the hip dominant push back and forward, the back of the leg muscle groups and the gluteal muscles of the power link between to complete the movement. The movement.

For the hard pull, it's important to get all your body parts in the right position at the start of the movement; you won't have a chance to make adjustments once you start pulling up the weight. The key points are as follows: approach the bar with your feet, standing directly in the center of the barbell, with your feet a little more than shoulder-width apart. Point your toes slightly outward. Align the bar with the middle of your feet so that the bar is as close to your legs as possible. The shins should be close to or lightly against the bar.