Pulling hard is a dangerous action.

Hard pulling is a dangerous action, and it is easy to get hurt if the action is not standardized.

The reason why this action is so dangerous is that it is a heavy and complex action. When doing this action, not one muscle, but all muscles, all muscles of the whole body will participate.

Do warm-up activities before hard pulling, pay attention to your posture when hard pulling, and pay attention to maintaining the natural physiological curvature of the spine. Warm-up exercises should be fully carried out before strenuous stretching. The best warm-up is hard stretching with a small weight. If you do heavy hard stretching without warm-up, one thing is that you can't give full play to your muscles, and the body doing this is easy to strain your muscles.

Especially the waist muscles, as the most important strength muscles, are very vulnerable to injury without warm-up.

Classification of hard graphs

1, traditional hard pull (also known as leg bending hard pull): This is the most common form of hard pull, characterized by good participation of the front and rear thighs and buttocks. The starting posture is standing at hip width, bending forward and sticking to the barbell, and the scapula is located directly above the barbell bar. Strength training mostly adopts traditional hard pulling, and each group does it within 6 times.

2, straight leg hard pull: This is a variant of the traditional hard pull, you need to stretch your legs as much as possible on the basis of bending your legs and keeping your waist straight. At this time, the position of the scapula is in front of the barbell, and the trunk is flat, so you can strongly feel the pulling feeling on the back of the thigh.

3, Romanian hard pull: This is a starting position in which the calf is perpendicular to the ground, so that the buttocks can be pushed back appropriately, mainly to exercise the muscles of the buttocks, but also involves the muscles of the entire rear chain, including gluteal muscles and upper back muscles.

4, sumo hard pull: This is a kind of hard pull with a wide standing distance, generally wider than the shoulders, and the toes should be divided into the outside. Compared with the traditional hard pull, the trunk will be more upright, so more weight will fall on the legs.

Baidu Encyclopedia-Hard Pull