What are the advantages of hard pulling? Hard pulling is one of the three major items of fitness, but it is a familiar and unfamiliar action for many beginners. Because it is applied to barbells, some people even start to be afraid of hard pulling. Let me share the benefits of hard pulling.
What are the advantages of hard graphics? 1 1. Exercise muscles.
Hard pulling has a good effect on exercising muscles, which can exercise almost all muscles in the whole body. The most important muscle parts are back muscles, leg muscles, arm muscles, shoulder and trapezius muscles, hip muscles and core muscles.
Step 2 prevent back pain
A study in the Journal of Physical Therapy and Health Care pointed out that hard pulling is an effective action to prevent back pain. This is because hard pulling requires a lot of back muscle strength, which can effectively strengthen back muscles and make them stronger, thus helping to prevent back pain.
Step 3 enhance physical fitness
Hard pulling is also very helpful to improve physical fitness. The strength training of core muscles and lower body is the key point to form physical fitness, so you can shape a strong physical fitness by practicing hard pulling.
4. Enhance physical coordination
Hard pulling requires the cooperation of multiple joints of the whole body. It is necessary to know which part of the body exerts force and which joint is responsible for stability and control. If you practice hard pulling often, you can enhance your body's coordination.
5. Improve bad posture.
In the process of hard pulling, you should hold your chest, waist and back to enhance your back strength. Long-term regular practice is helpful to improve bad posture such as hunchback and chest-lifting.
6, improve the whole body strength
The process of hard pulling needs to use large muscle groups in many parts of the body, and almost all the bones of the whole body should participate in the support. In this exercise process, you can effectively enhance the muscle and bone strength of the whole body.
7. Promote the secretion of androgen
Hard stretching can effectively promote the secretion of androgen in the body, which can make you grow muscles, strength and bones; It can also promote your sexual desire.
How many times a week do you practice hard?
1-2 times. Hard stretching can be practiced 1-2 times a week, which is not suitable for daily practice. Hard pulling is more irritating to the back and legs, but high-intensity exercise is easy to cause low back and leg pain and sports injury.
Matters needing attention in hard drawing
1, don't turn the hard pull into a squat. In order to keep your center of gravity, you must keep your arms vertical and keep the barbell close to your body. When pulled correctly, it is more like a semi-squat posture.
2. Pay attention to the difference between straight leg hard pull and bent leg hard pull: bent leg hard pull is the best way to exercise the lower back, while straight leg hard pull mainly exercises the biceps femoris.
3. when you pull hard, you should drop to a semi-squatting position instead of simply bending over.
What are the advantages of hard pulling? 2 What is deficit hard pull?
Deficit hard pulling refers to any hard pulling on a surface higher than the flat ground, which leads to an increase in the range of motion. This position is considered to be unfavorable to the normal starting mechanism, and the power output in the initial stage of hard drawing can be improved by using this training. Moreover, both traditional hard drawing and sumo hard drawing can be carried out through deficit hard drawing.
How to implement deficit hard pull
Usually, the deficit pulling will be carried out on a plane 2-4 inches from the ground, and rubber plates, barbells, low wooden boxes and so on can be used. In terms of weight, the load selected for deficit hard drawing should be about 10-25% lighter than that for normal hard drawing. The starting position of deficit hard pull should be no different from normal hard pull. Although it will be different from the angle, the hard drawing mode should not change much. Good deficit hard pull should ensure good support in the implementation process. Although the hip position will be higher than the normal hard pull position, it is necessary to avoid the hip from rising too fast.
Advantages of deficit hard pull
Improve the ground strength: if you pull hard, the strength of pulling up from the ground is great. The first 30% range of motion is usually the most difficult part of hard pulling. So usually this kind of hard pull that is not conducive to the range of activities increases the strength of a specific range of activities.
Improving the posture and time of hard drawing under tension: increasing the time under tension through the starting position of hard drawing can potentially improve the starting posture of successful hard drawing due to the particularity of deficit hard drawing. For some people, it may be very difficult to maintain the starting position of the hip joint. Therefore, by focusing on this specific action to remind the body, the consciousness of the body can be improved.
Strengthen the rear chain: because the deficit pulls the special position, the rear chain will feel a lot of exercise. Hip, hamstring, erector spinae and back muscles will be strengthened by this action.
Who should pull the deficit hard?
It is mentioned in the article that the hard pull of deficit is not suitable for everyone. If there is no coach, it will be more complicated for some people to pull the deficit. In order to help you better understand whether you can pull the deficit, the following questions can be used as a reference for whether you can pull the deficit. If the answer is "No", it is recommended to use other hard pull actions.
Is your range and flexibility good? Yes/No Do you have a reason to push the deficit? Yes/No Do you have a coach to give you feedback? Yes/No Do you have a solid foundation of hard graphics? Yes/No Again, the above is just my personal opinion. If you answer "No" but still want to perform this action, go ahead! But we must ensure the safety in training.