(This article is 2 100 words, 10 figure, and it is estimated that reading needs 1 1 minute. )

Originally, I wanted to send it all, but I accidentally wrote more than 6 thousand words ... According to the pre-reading experience of several fans, I decided to publish it in three parts, about 2,000 words each, which was not informative and would be easier to read ~

Today is the first part, paragraph 1-4.

Yesterday, I introduced 20 kinds of hard maps. It can be said that there are many kinds of hard pulling, which can be pulled with barbells, dumbbells and even instruments.

Common hard pull can be divided into traditional and sumo, straight leg hard pull and bent leg hard pull, and of course there is another kind called Romanian hard pull.

This paper only discusses the most classic and original barbell hard pull, that is, "traditional hard pull" (also often called "leg bending hard pull")

So what we are talking about today is the traditional hard pull. As long as you learn the traditional hard pull, other hard pull methods will naturally be understood, because their action principles are basically the same, all based on "bending over", or more correctly, "bending your hips"

People often ask privately where the hard pull is practiced, and some people ask what is the difference between the parts they feel and the parts they have learned. ...

In fact, we can see from the picture that trapezius, erector spinae, latissimus dorsi, core muscles, gluteus maximus, hamstring and quadriceps femoris have been recruited by hard pulling.

Therefore, for back training or leg training, there is no need to be black or white, because the most important thing is to arrange and practice well in training.

If you have to struggle with a target muscle group, you can skip to the third paragraph of the article "The First Hard Pull" the day before yesterday.

Compared with the target muscle group that is difficult to pull, it is suggested that the trajectory of barbell should be considered first.

We all know that a straight line is the fastest and most effective way to get from one point to another.

Then this principle is also true for barbell training: a fastest and most efficient barbell trajectory is a barbell trajectory that can be completed several times with minimum energy consumption.

No matter squat, hard pull or bench press, the most effective barbell trajectory is always a straight line, and most barbell training trajectories are vertical, that is, the most effective barbell trajectory is not only a straight line, but also a vertical line.

If the trajectory of the barbell is curved, S-shaped or Z-shaped during the squat, we will spend more energy to complete that number, resulting in the reduction of the number and weight of each group.

However, in actual training, due to the different body structure and strength of each person, the barbell trajectory cannot be a perfect straight line, but it should be as close to the straight line as possible.

There are four kinds of facial lines of human fascia: front line, back line, side line and spiral line.

Four kinds of fascia lines exist simultaneously, but they are not equally important. The most important thing is the back surface line.

The back line starts from the back of your neck, passes through your whole back, buttocks and thighs, and reaches the soles of your feet. This is what we are going to talk about today.

① Lower back

When squatting, the back surface line is very important, and it is necessary to control the lumbar spine from arching.

② pelvis

The posterior surface line runs through the posterior thigh, that is, the position of hamstring muscle, to control the pelvis from rotating.

In the process of hard pulling, the back chain can keep the spine stable, the pelvis does not rotate and the spine does not bend.

"Preparation" refers to what needs to be done before ringing the bell.

Hard pulling is not as simple as "lifting a barbell on the ground". Before lifting the barbell, we need to "enter" a posture ready for hard pulling, and this posture needs to follow certain steps to complete.

So this "preparation" includes physical preparation, site preparation and equipment and tools preparation.

The "heart" here is the center of muscle, not the heart.

In the process of muscle elongation, it means that both ends are leaving this center, so it is called centrifugal contraction.

When the muscle is shortened, it means that the two ends are close to the center, so it is called centripetal contraction.

That is, centripetal contraction refers to the shortening of muscle length under resistance, centrifugal contraction refers to the stretching or elongation of muscle under resistance, centripetal contraction usually increases weight, and centrifugal contraction usually reduces weight.

For example, when we lift dumbbells, we contract centripetally because the muscle length is shortened. When we put down the dumbbell, it is a kind of centrifugal contraction, because the muscle is elongated when there is resistance.

Stretch reflex refers to the contraction reaction of muscles due to being stretched to the bottom, and stretch reflex occurs between falling and lifting.

By "first centrifugation-then centripetal", energy is stored in the elastic components of muscle and fascia, which can generate more power when centrifugal contraction reaches its peak.

Take squat, for example: when we squat, the gluteus maximus, quadriceps femoris and hamstring muscles actually contract centrifugally. Because the length of these muscles can no longer be stretched, they can only contract.

Studies have shown that if muscles are stretched to the end before contraction (centrifugation), they can contract more strongly (centripetal).

In other words, if used correctly, centrifugal contraction can help lift more weight. Suppose the centrifugal contraction in squat is removed, for example, a trainer can squat 100kg under normal circumstances, but if he is allowed to squat to the end with an empty bar first, and then add 100kg, then he will definitely not squat.

As I said just now, except for the centrifugal contraction and stretching reflex in squat, the traditional hard drawing has no premise of centrifugal contraction, and it starts directly from centripetal contraction.

In other words, the traditional hard pull starts from the most difficult part of a training action, and all the strength needs to be released from the beginning.

Therefore, it is very important to prepare for the traditional hard pull, because if you want to go all out from the beginning, your body posture must be right.

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