What are the main types of hard graphs?

Hard graphs are mainly divided into traditional hard graphs, sumo hard graphs and Romanian hard graphs.

1, traditional hard graph

The distance between feet is narrow (≤ shoulder width), and the hand holding the lever is located outside the knee joint. Stupid draft has obvious hip lifting action (pushing the hip forward), and traditional hard pull is the most classic hard pull posture.

2, sumo hard pull

The standing distance of both feet is wide (> shoulder width), and the handle strap is located inside the knee joint. Compared with traditional hard pull, the starting position of sumo hard pull is more upright.

3, Romania hard pull

When the barbell bar falls below the knee joint, it will be pulled up, and Romania's hard-pulled knee has a smaller bending angle. In the process of hard pulling, the participation of quadriceps femoris in the front of thigh is weakened, while the hamstring muscle and hip in the back of leg are emphasized for stretching and tension recovery.

Matters needing attention in hard drawing

1, correct standing posture and gestures. In traditional hard pull, the standing posture should be kept loose, the feet should be shoulder width, the toes should be forward, and the body center of gravity should be on the heel. Gestures should be wider than shoulders, palms down and arms straight.

2. Correct barbell position. The barbell should be located in the center of the heel, close to the toes, so as to minimize the burden on the waist.

3. Correct squatting posture. When squatting, keep your socks straight, your hips slightly backward, and your knees above your toes to minimize the pressure on your knees.

4. Correct standing posture. When standing, straighten your back and contract the muscles of your hips and thighs to maximize the training effect.