What parts of the muscles can be exercised by hard pulling, and which muscles exert strength? What is the main point of action?

As one of the king's movements in training, hard pulling is very helpful to improve the overall strength. The lower back, buttocks, thighs 2 and 4 are the main muscle groups for exercise:

Preparation stage:

1. Adjust the station distance: the distance between the feet is slightly narrower than that of the standing long jump, the barbell should be in the middle of the foot or attached to the front of the calf, and the feet and knees should be straight forward (slightly outward but not too big);

2. Adjust the grip distance: bend over and hold the knurled part of the barbell with both hands (the weight can be considered as positive or negative), and the grip distance is just in a straight line with the elbow, so it is advisable not to bend your feet. By tightening the triceps (the feeling of wire pulling down) and turning the elbow, you can clamp the creaky fossa and latissimus dorsi, tighten the upper back muscles and find the feeling of Bai Wan bar;

3, adjust the breech position: after grasping the barbell, properly straighten your legs and raise your hip joint, while sucking air into your stomach, tightening your abdomen and holding your breath! At the same time, the buttocks slowly move downward and backward to lower the breech position until the lower back feels completely straight for a moment and the tension on the back side reaches the maximum;

Point: keep your hands straight! Bai Wan barbell! Tighten the rear side! Val's breath!

2

Pull-up stage:

1. Pull up the barbell with your feet firmly. Please note that the rear side should be kept tight before this process. You can't lift your hips before kicking, so as not to hurt your waist! Lift the barbell with your thighs!

2. When the barbell rises, stretch your knees and straighten your hips until it locks. In the locked state, straighten your knees, tighten your back (imagine being blasted by chrysanthemums, tighten your hips and thighs), hold your chest out and sink your shoulders.