I'm not familiar with the hard pull. Is there a more detailed explanation?

First, practice leg stretching, hip and hamstring muscles.

If you are going to do hard stretching exercises on your legs, it is very necessary to have pain in your lower limbs, especially in your hips and hamstrings. If you don't feel anything the next day, it means hard work.

When practicing hard leg pulling, the spine should remain neutral and the pelvis should not lean back. If there is, the position of our coccyx will be sore, but the buttocks will not have training effect.

Second, practice hard pulling on the back and thoracic vertebrae.

It is also a common operation to practice back stretching. Whether back stretching can reach our back muscles depends on whether the core joints of our back muscles are active.

The core joint of the back muscles is actually the thoracic joint, which is the center of the two shoulder blades on our back. After practicing like this, it will be difficult to pull at the back.

Third, hard core pulling, abdominal muscles

Some people pay more attention to their comprehensive sports ability, so the purpose of their hard pull is to practice the core. Please note that the core is not to practice erector spinae or waist.

The purpose of core stretching is to make our spine more stable, thus improving our sense of balance, explosiveness and sports adaptability. You can't achieve this goal just by practicing your waist.

So how to judge the effect of hard core pulling on core stimulation? It depends on whether your abdominal muscles are sore the next day after training and whether it is different from your cognition.

That's right. If you really want to practice hard core, you should pay attention to the coordination of your waist and abdomen core. Only when the waist and abdomen are coordinated can the core strength level be brought into play.