Hello everyone, I'm Yumi Love Fitness.
When exercising in the gym, judging a man's strength or weakness usually depends on the weight of his use, especially the three major barbells. For example, if you can squat 150KG, others will give you a thumbs up, and among amateur fitness enthusiasts, this weight is already quite good.
Of course, there are also some professional strength players, whose strength is several times that of ordinary people, and the training programs are more laborious.
Today I would like to introduce a Hercules from the United Kingdom named Terry. Holland, who is 42 years old this year, is 199cm tall and weighs 180KG, and it is conceivable that he must be a tall and burly man.
His strength is so strong that he can pull a 19-ton double-decker bus with his body.
You can carry a 400KG modified car on a continuous walk.
During daily training, you can lift a special dumbbell of 120KG with one hand.
At the age of almost 40, he can still participate in the Hercules competition, walking directly with a 100-kilogram barrel on foot, and finally winning the competition.
In a hard pull challenge, he successfully lifted the 430KG barbell, and it can be clearly seen that the barbell rod is bent, and it is still a forehand, and the movement is very stable.
He used to be a fat man with a lot of fat, and as he got older, he started fat loss training. Today, he has a makeover and has the figure of a bodybuilder, with pectoral muscles, shoulders, arms, and abs lines.
Now he will take his children to pick up iron together, and he hopes to inherit his own strength, and maybe in another ten years, we can see a king of strength again.
If you want to have the strength of Hercules, which hard pull training is essential, here is a set of ways to increase weight:
<h1 class="pgc-h-arrow-right" >1. Strengthen hip flexion ability</h1>
Many people in the hard pull, often appear to bow back bending phenomenon, if the weight is slightly larger, the entire spine will be bent, easy to injure.
Therefore, before doing hard pulling, you need to perform hip flexion training, mainly to strengthen hip flexibility, so that you can lean down at a lower angle.
You can choose to do two movements: good morning body forward flexion and sitting body forward flexion.
Good morning body forward flexion is a dynamic hip flexion training, with legs stretched together and straightened, back straight and leaning down, trying to achieve a horizontal position.
The forward flexion of the sitting posture is a static hip flexion exercise, the legs are slightly bent on the knees, the arms on both sides are leaning forward, and the fingers can touch the tiptoes. If the head and legs fit together, your hip flexibility has improved significantly.
It is recommended to do 5 sets of *15 times and 4 sets of *20 seconds for each action.
<h1 class= "pgc-h-arrow-right" >2</h1>
Many people will feel sore lower back after doing hard pulling, in addition to the action posture, the weakness of lower back strength is also one of the influencing factors.
Therefore, usually do more goats to stand up, just start from the freehand action, cross your arms and lean down, and then get up, keep your back straight throughout the whole process, and avoid the phenomenon of bowing back or excessive back arch.
After proficiency, it is necessary to use barbell tablets to increase weight training, so that the stimulation effect on the lower back is better.
It is recommended to do the freehand and weight-bearing movements respectively: 5 sets * 16 times and 5 sets * 12 times.
<h1 class="pgc-h-arrow-right" >3</h1>
The bottom start of the barbell hard pull is a difficult point, while the process of lifting the barbell upwards in the middle section is more important, and once your hips and thighs are weak, coupled with a loose abdominal core, it will definitely fail.
Therefore, it is usually necessary to do more auxiliary training actions, which is "Romanian hard pull".
It can be operated inside the squat rack, so that it is easier to lift the barbell. Keep the core tight, straighten your back, lean down and put the barbell down, feel the muscles in your hips and the back of your thighs feel tight and stop, and don't need to be completely on the ground so you can use a larger weight.
It is recommended to use medium and high weight to do 8 groups * 8 times.
Of course, when doing hard pulling, you can use the booster belt and magnesium powder to increase the grip, and you can also directly use the positive and negative grip method to train, so that it is easier to lift the barbell.
If your hard pull weight is less than 1.5 times your own weight, you have to strengthen your training, at least 2 times a week, so that it can be effective - Yumi Loves Fitness