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Hard pull is a very classic action, we can see many fitness veterans have added hard pull to their fitness program. The hard pull claimed to exercise to 80% of the muscles of the whole body, for the hard pull in the end is to exercise where the muscles, many people have a different argument.
From the action itself, the hard pull is a hip training action
Although in the time of hard pulling, we feel different degrees of different people, some people back pain, some people back pain, and some people hip and leg pain. But from the action itself, hard pulling belongs to the hip training action. When hard pulling, other parts of our body are kept fixed, only the hip joint is moving. And hip flexion and extension action, belongs to the main function of the hip muscles, so hard pulling is to practice hip action.
But also can practice back
But by changing the posture of different movements, you can make the hard pull has a back training effect. The specific action to do is, when the hard pull up, the shoulder blades retracted, while the elbows slightly flexed back pull. That is, the hard pull process, do not completely barbell rowing, so that the hard pull has a back training effect. But overall, it's still mainly about hip training.
In terms of fitness program, hard pull should be put into back training day
The hard pull movement, although the lower body training is the main, but in doing fitness program, should be put into the training legs day? In fact, you should not, if you often train, and training intensity is relatively high, in fact, you will find that hard pull should not be put on the training legs day.
Back training legs, try to separate
If hard pull and squat should be separated as much as possible, we insert a other topic here, back training and leg training should also be separated as much as possible. The traditional fitness program, there is called push and pull leg plan, the "pull" and "leg" continuous practice, this is actually not good. You do push and pull leg plan, should be replaced with "pull push leg" or "leg push and pull", do not continuously practice back training legs. The main reason is still the same, the waist can not stand, and these two parts belong to the same posterior chain, mutual influence is very big. The back state is not good, the squat is poor stability. The legs are not strong, the barbell rowing will not stand stable.
Hard pull training back, the effect is better
Although the hard pull does not have a damaging effect on the back, but has a recruitment effect, and the recruitment effect is also very strong. So if you practice hard pulling before other back exercises, you can make the back muscles more active, so the sense of force, contraction and muscle perception will be very strong. So hard pulling has a very good back training aid effect. Secondly, doing hard pulling before back training, your hip and leg support will be stronger, then the next time you do the seated rowing, prone rowing, the action load is greater, the action is more standard.