![](https://video.ask-data.xyz/img.php?b=https://iknow-pic.cdn.bcebos.com/71cf3bc79f3df8dc22620709df11728b461028cf?x-bce-process=image%2Fresize%2Cm_lfit%2Cw_600%2Ch_800%2Climit_1%2Fquality%2Cq_85%2Fformat%2Cf_auto)
1.硬拉可以练到背部,但并不是一个主要练背的项目,他主要锻炼的部位是腿部。对背部会有刺激,但总的来说我们并不会用硬拉去练背。
![](https://video.ask-data.xyz/img.php?b=https://iknow-pic.cdn.bcebos.com/dbb44aed2e738bd4f17f3aa9b38b87d6267ff9c8?x-bce-process=image%2Fresize%2Cm_lfit%2Cw_600%2Ch_800%2Climit_1%2Fquality%2Cq_85%2Fformat%2Cf_auto)
2.硬拉的准备姿势要求你脊柱中立,意思就是你的背部得绷直不能弯曲。臀部的高度不要太高。双腿站的距离略比肩宽宽一些。
![](https://video.ask-data.xyz/img.php?b=https://iknow-pic.cdn.bcebos.com/3bf33a87e950352a563fad904143fbf2b3118bc8?x-bce-process=image%2Fresize%2Cm_lfit%2Cw_600%2Ch_800%2Climit_1%2Fquality%2Cq_85%2Fformat%2Cf_auto)
3.硬拉实际上是“提“而不是“拉",你脑中里想象的是用你的大腿去提起这个重量,手只是起固定作用。
![](https://video.ask-data.xyz/img.php?b=https://iknow-pic.cdn.bcebos.com/d0c8a786c9177f3e8a6a749562cf3bc79e3d56c8?x-bce-process=image%2Fresize%2Cm_lfit%2Cw_600%2Ch_800%2Climit_1%2Fquality%2Cq_85%2Fformat%2Cf_auto)
4.提起过程中,大腿的发力模式和腿举差不多,将地面想成重物,我们用腿去推地面。
![](https://video.ask-data.xyz/img.php?b=https://iknow-pic.cdn.bcebos.com/78310a55b319ebc49a21fe019026cffc1f1716c8?x-bce-process=image%2Fresize%2Cm_lfit%2Cw_600%2Ch_800%2Climit_1%2Fquality%2Cq_85%2Fformat%2Cf_auto)
5.提起过程中,脖子不要后缩,以免对脖子造成过大的压力。
![](https://video.ask-data.xyz/img.php?b=https://iknow-pic.cdn.bcebos.com/9a504fc2d56285355db95ab982ef76c6a6ef63c9?x-bce-process=image%2Fresize%2Cm_lfit%2Cw_600%2Ch_800%2Climit_1%2Fquality%2Cq_85%2Fformat%2Cf_auto)
6.大重量时,下放时无需用下背控制下放速度。
![](https://video.ask-data.xyz/img.php?b=https://iknow-pic.cdn.bcebos.com/8694a4c27d1ed21b0a91a67dbf6eddc450da3fc9?x-bce-process=image%2Fresize%2Cm_lfit%2Cw_600%2Ch_800%2Climit_1%2Fquality%2Cq_85%2Fformat%2Cf_auto)