Traditional hard pull, need to do these preparations (previous post)

(This article 2100 words, 10 charts, reading is expected to take 11 minutes)

Originally, I wanted to post a full article, accidentally wrote more than 6,000,000 words ... According to several fans of the pre-reading experience, think again and again, or decided to be divided into the upper, middle and lower three released, each in about 2000 words, the amount of information is not too much, read up will be easier to some

Today is the (upper) part, the first four paragraphs

Yesterday, a **** introduction of the 20 kinds of hard pulling, it can be said that there are many kinds of hard pulling, you can use a barbell, dumbbells, and even equipment to hard pulling!

The common hard pull can be divided into traditional and sumo style, also can be divided into straight leg pull and bent leg pull, of course, there is a kind of Romanian hard pull

This article will only discuss the most classic, the most primitive barbell pull, that is, the "traditional hard pull" (also often called the "bent leg pull").

Therefore, today's discussion is based on the premise of the traditional hard pull, as long as you learn the traditional hard pull, the other ways of pulling will naturally understand, because they are all basically the same principle of action, they are all based on the "bending of the waist" or, more correctly, the "bending of the waist", or the "bending of the waist", or, more correctly, the "bending of the waist".

In fact, you can look at the above chart, you can find that the hard pull raised to the obliques, erector spinae, latissimus dorsi, core muscles, gluteus maximus, hamstrings, quadriceps

So, the hard pull does not need to be so black and white area to separate in the end is to practice the back, or to practice the legs, because the most important thing is that, will be arranged into the training, and practice

If you have to be entangled with a If you want to get hung up on a target muscle group, you can check out the third paragraph of the previous day's article, "Getting Started with the Hard Pull"

Instead of getting hung up on the target muscle group for the hard pull, it's recommended that you first consider the trajectory of the barbell

We all know that if you want to get from one point to another, a straight line is the fastest, most efficient way to get there

The same principle applies to the barbell: The fastest, most efficient barbell trajectory is one that can be completed for a number of reps with minimal energy expenditure

Whether it's squatting, pulling, or benching, the most efficient barbell trajectory is always a straight line, and the vast majority of barbell workouts have a vertical trajectory, which means the most efficient barbell trajectory is not only a straight line, but also a vertical one.

If the barbell's trajectory is curved, S-shaped, or Z-shaped during a squat, we'll have to exert more effort to complete the reps, resulting in fewer reps and less weight available for each set

In reality, however, the barbell's trajectory can't be a perfect straight line because of the differences in body composition, strength, and so on, but we'll try to make it as close to a straight line as possible. The closer the trajectory is to a straight line, the better

There are four types of fascia in the human body: anterior superficial line, posterior superficial line, lateral superficial line, spiral pattern

The four types of fascia exist simultaneously, but are not equally important, the most important is the posterior superficial line

The posterior superficial line starts at the back of your neck, crosses your entire back, buttocks and back of your thighs, and goes to the soles of your feet, which is where we are going to talk about today, the back of your neck. This is the "posterior chain"

① Lower Back

In the squat, the posterior table line is very important to control the lumbar spine without arching the back

② Pelvis

The posterior table line crosses the back of the thighs, which is the position of the hamstrings, and controls the pelvis without rotating

In the hard pull, the posterior table line starts from the back of the neck and crosses your entire back, buttocks and back of the thighs, and goes to the soles of the feet. During a hard pull, the posterior chain keeps the spine stable and strong, the pelvis from rotating, and the spine from flexing

"Preparation" refers to what needs to be done before pulling up a barbell

A hard pull isn't as simple as "pulling up a barbell that's sitting on the floor! Before pulling up a barbell, we need to "get into" a position to prepare for a hard pull, and this position requires following certain steps to complete

So this "preparation" includes physical preparation, site preparation, equipment and tools preparation

The "preparation" includes physical preparation, site preparation, equipment and tools preparation

The "preparation" includes physical preparation, site preparation, equipment and tools preparation, equipment and tools preparation. The "heart" here is the center of the muscle, not the heart

As the muscle lengthens, the ends are moving away from the center, so it's called a centripetal contraction

As the muscle shortens, the ends are moving closer to the center, so it's called a centripetal contraction

As the muscle shortens, the ends are moving closer to the center, so it's called a centripetal contraction

i.e. centripetal contraction is when the muscle is shortened against resistance, and centrifugal contraction is when the muscle is stretched or lengthened against resistance, and centripetal contraction is when the muscle is usually lifting weights, and centrifugal contraction is when the weight is usually dropping weights

In the case of the bent-over barbells, when we lift the barbells, it's a centripetal contraction because the length of the muscle has been shortened. When we lower the dumbbells, it's a centrifugal contraction because the muscle, under resistance, is lengthened

The stretch reflex refers to the contractile response of a muscle as it is lengthened to its fullest extent, and it occurs between the lowering and the lifting of the dumbbells

Through the centrifugal-back centripetal contraction, the elastic component of the muscle and fascia stores up a large amount of energy in the muscle. By "centrifugal-then-centripetal", energy is stored in the elastic components of the muscle and fascia, which can be used to generate even more force when the centrifugal contraction reaches its apex

Take the squat: when we squat, the gluteus maximus, quadriceps, and hamstrings are in fact contracting centrifugally, and since these muscles can no longer be stretched to the end, they can only contract

Research has shown that if a muscle is stretched to the end (centrifugally) before contracting, then it will not be stretched to the end (centrifugally). If a muscle is stretched to the bottom (centrifugally), then that muscle can contract more strongly (centripetally)

In other words, centrifugal contraction, if used correctly, can help lift bigger weights. Assuming that centrifugal contraction is removed from the squat, for example, a trainer who can normally squat 100kg can't squat 100kg with an empty bar and then add 100kg to that weight

Just like what I just said, removing the centrifugal contraction and the stretch reflex from the squat, the traditional pull-up, without the centrifugal contraction, is a movement that starts directly from the centripetal contraction

That is to say, the traditional pull-up is a movement that starts from the hardest part of the training movement, and it needs to produce all the force at the beginning

Therefore, it is very important to have the preparation for the traditional pull-up, because if you want to produce the full strength at the beginning, you need to have a good preparation for the traditional pull-up.

So the preparation for the traditional hard pull is very important, because if you want to give out all the power at the beginning, the posture of the body must be right

DisclaimerAll the articles published by this public number are only for the purpose of sharing popular knowledge, and can not replace the professional medical advice, if you have any patient discomfort, please consult a doctor in time