Hard pull is a kind of weight training, which is mainly divided into flexion durrules and straight leg dumps. There are also some variables such as Romanian dick pull and sumo tension. The bent leg dick is mainly used to exercise the lower back, the erector spine muscle muscle muscle muscle muscle muscle, Straight leg durler mainly exercise biceps, but also involves the hip muscles and erector spine muscles.
What is flexing legs and stroke
In the practice of increasing the strength of the waist power, the deadlift is undoubtedly the most effective action.The stroke is barbells, crank and straight handle barbells.
Traditional thresholds finger flexed legs, in addition, there are straight leg dump, but the center of gravity of the bent -leg dick exercise is more inclined to the back waist vertical spine muscle.
Action essentials for stroke flexion and extension
1. Stand in an eight -shaped shape in both feet. Before the barbells are placed, bowed to the knees, hold the barbell with both hands, the grip is about the shoulder width or wide shoulder, the head is raised slightly, the back of the chest and the back is tight, the hips, the upper body, the upper body, the upper bodyAbout 45 degrees forward.The leg muscles stretch the knees to lift the bell and stop.Then slow down the knee slowly.In order to improve the exercise effect, the knee bent down the barbell does not let it touch the ground
2. When pulling to the highest point, try to extinguish your shoulders as much as possible, raise your head upright, stagnate for 3 seconds.Restore, repeat.
Precautions
1. Pay attention to distinguish between straight leg dump and flexing leg dump: Bending leg dick is the best way to exercise the back waist. Straight leg dumps mainly exercise the biceps of the thighs.
2. The movement is stable. When the barbell is lifted, you cannot include the chest bow and waist. The head and the back should be tight. The upper body always keeps tension, otherwise it is easy to damage the lumbar spine;Back.
3. The problem of physical center of gravity is an error that is easy to occur in the dumplings. It often moves the center of gravity backwards. In this way, the hip and the back of the thighs will participate in more exercise.The movement of the department.Therefore, we must move the center of gravity to the waist, and look forward slightly until I feel that the waist is under pressure.
4. Legs: Do not straighten or bend your legs. If you are too straight, you will only exercise the back of the thigh. If you are too curved, you will be squatting and only exercise to the leg.The specific degree of bending does not have specific standards. Generally, the legs are slightly flexed, and the waist feels obviously.
5. Both feet distance: Start exercise with the same width of your feet and hips. As the level of training increases, the weight increases, and your feet can be opened a little.Deep muscles.
6. Explanation of the grip: In the past, many bodybuilders used to use the grip of one, one, and one, and now tend to hold hands, because the positive grip can better control the barbell to make the body stabilize, and the righteousness will cause the barbell to rotate.The torso will also be reversed, which can easily cause waist damage.

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