How to straighten your legs hard?

Hard leg stretching is a comprehensive training, which can stretch biceps femoris to the limit. Generally, barbells are used, and professional athletes change barbells into dumbbells to depict biceps femoris lines in pre-competition practice.

Target muscle group: biceps femoris

It is a comprehensive training action, which mainly exercises biceps femoris, but also involves hip muscles and erector spinae.

Action essentials:

1. The feet are open and slightly narrower than the shoulders; Bend forward, don't bend your knees. Use a positive grip with both hands, the grip distance is shoulder width, and it is hung in front of the body. You can also hold a pair of dumbbells in both hands, and don't bow your head.

2. Bend the knees straight forward until the upper body is parallel to the ground, then the muscles of the lower back contract hard, the spine stands forward, and the barbell is pulled up to the starting position. When lifting the bell and reducing the bell, the waist should be tightened, excluding the chest, bow and waist.

Precautions:

1. Always keep your legs upright and don't bend your knees. Pay attention to the difference between straight leg hard pull and bent leg hard pull: In the traditional sense, hard pull refers to bent leg hard pull, and its movement center is more inclined to erector spinae, the muscle of the back.

2. To fully stimulate biceps femoris, stand parallel to hip breadth. In order to improve the difficulty and strength, you can use the straight leg of the stow-wood to pull hard, and the barbell can't be lowered to the ground. The purpose is to maintain the tension of biceps femoris and waist and back, so that the pressure is concentrated on the target muscle.

3. To control the weight and move smoothly, the waist should be tightened in the process of lifting the bell and reducing the bell, and the waist should not contain the chest bow. When the barbell is lifted to the limit, the waist can't lean back, otherwise it will easily cause lumbar injury.

4. Description of grip method: In the past, many bodybuilders used the grip method of front and back, but now they tend to hold the barbell with both hands in front, because the front grip can better control the barbell to stabilize the body, and the front grip will lead to the rotation of the barbell and the distortion of the trunk, which is easy to cause waist injury.