Whether you want to burn calories, strengthen your entire lower body, or just carve a better back, you need to learn how to harden. CSC, Lift to Get Lean and Women ‘s Strength, founder of the Nation, the author of Strength coach Holly Perkins said: “among Women and stiff muscles against many often very weak muscles, including the ha rope muscle, gluteus, extensor limbs and back. In addition, they aim at all of these muscles (and your core!) at the same time. Help you get the main muscle shaping and calorie burning benefits in an action.
Perkins says that while there is an important move (putting your thighs in front and putting it on the ground and then raising it), there are several different variations, each of which has its own unique benefits. Here, she shares her three favorites, plus how to pull the body you want.
1. Classic hard pull
Bonus: perkins says it’s going to play a part in the bottom half and the core. Before you master it, you move on to other changes.
Stand tall with your feet apart and grab a barbell (you can also use dumbbells). Divide the shoulders with your hands and let the bar hang in front of your thighs.
Keep your knees slightly bent and hold your core up as if someone were going to push you into the stomach.
Push your hips back and let the bar drop your legs. Make sure you stay flat and avoid rounding.
Once the bar reaches your knees, bend your knees and let your hips drop until your thighs are almost parallel to the floor. Focus on keeping your hips and your knees bent.
From here, press your heel, stand up, chest.
By squeezing your hips and pushing your hips forward to complete the movement, your body will form a straight line from the head to the ankle.
2. Single leg hard pull
Benefits: by using one leg, the coin allows you to support any power differences on the left and right sides, Perkins says. In addition, it emphasizes that women’s generally weaker hip mediations (or side buttocks) are essential for preventing running injuries.
Take a dumbbell with each hand, lift your right leg from the floor, and push your hips back.
2. Keep your left knee and back slightly bent, so that your chest is tilted and your right leg raised to maintain balance. Your dumbbells should fall right in front of you. Continue until your chest is almost parallel to the floor.
Pause, then squeeze your ass and lift your torso back to start.
3. Romanian hard pull
The benefit: this difference prevails in your ha and gluteus muscles, and if you’re competing for a booty makeover, that’s great.
Explanation: make a classic hard pull instead of bending your knees in the lower half, but keep your knees slightly bent throughout the process. Your butt should push the whole movement. Focus on pushing them back to low barbells until you feel your ha rope muscles pull slightly and push your hips forward and start over.