How to avoid the mistake of hard pulling when exercising?

Hard pull, squat and bench press, known as the "three major items of fitness", are the three most representative compound sports.

Hard drawing is mainly divided into straight leg hard drawing and bent leg hard drawing. In the traditional sense, hard drawing refers to hard drawing with bent legs.

Straight leg hard pulling mainly exercises hamstring muscle (the back of thigh) and hip muscle group;

Leg bending and hard pulling mainly exercises erector spinae (lower back), as well as hip muscles and quadriceps femoris (front thigh).

What I said above only focuses on exercise. In fact, the action of hard pulling is not only to exercise the back or legs, but also to mobilize every muscle of the whole body to work together, which is the ace action to enhance the overall strength.

But this action is very technical and risky, and many people like to hit heavy objects. Once the practice is incorrect and the posture is incorrect, it is easy to get injured under heavy objects.

The following summarizes some mistakes that are easy to occur when pulling hard, so everyone must pay more attention.

Error 1, incorrect position of foot.

When you pull hard, stand wider and narrower. It's not a big problem. Just choose a career that suits your strength.

The mistake most fitness enthusiasts make is that their feet (calves and calves) are too far away from the barbell! If your feet are too far away from the barbell, you need to spend extra strength to pull the barbell when the hard pull starts, and your body will lean forward uncontrollably, making you lose your balance as a whole.

The correct way is that the sole of your foot passes under the barbell, and the barbell almost touches your foot. Then when the barbell is lifted, the barbell is almost lifted against your feet.

Mistake 2, pull hard into a squat.

Leg bending and hard pulling will really practice to the front of the thigh, which looks a bit like an incomplete half squat, but hard pulling is hard pulling, and squatting is squatting. These are two completely different sports.

Leg bending and hard pulling is mainly to exercise the lower back, not the thigh muscles, so don't train hard pulling into squats.

Mistake three, bend over.

This is the easiest mistake to make, and it is also the most wrong mistake to make.

Novices easily bend over during strenuous exercise because they don't know the correctness of the action; Veterans also have this problem during strenuous exercise, usually because the weight used is too large and beyond their control.

Whether you are a novice or an old hand, don't make this mistake! Because it is very harmful to the body!

Practice in front of the mirror, or have someone look at it. If you can't get rid of this mistake, please lose weight or even suspend hard pull training!

Mistake four, back bend.

This mistake is just the opposite of the above. Many people may bend their backs to avoid bending over, which is as harmful as bending over!

It is suggested to exercise in front of the mirror, choose the right weight, observe your movements during the hard pull, and keep your head, neck, back and buttocks in a straight line all the time.

Mistake five, the body leans back excessively after hard pulling.

Many people pull up hard, and when they stand up straight, their bodies will lean back excessively, and then their chests and waists will protrude forward, which is very dangerous.

If you do this, your back will bend and it will easily cause lumbar protrusion.