Hard drawing: It can be divided into straight leg hard drawing and bent leg hard drawing. Mainly used to exercise the lower back, that is, erector spinae. This action can exercise the muscles of the whole body. Action essentials: Hold the pole with both hands, with palms facing forward and backward. The waist is straight, the legs are shoulder-width, and the knees and feet are spread out. Pull up the barbell and keep your waist straight. Try to keep the clock rod close to your body. The ideal trajectory of barbell is straight up.
Squat: Hold the barbell with both hands and put it on your shoulders (the contracted trapezius muscles will form a protective pad). In the process of squatting, the head should always look straight ahead, and the feet should be opened slightly wider than the shoulders. During the squat, the quadriceps always exerts its strength. When you squat to the deepest place, you feel your gluteus maximus and biceps femoris struggling. After you stand up, you will have a peak contraction.
Bench press: Lie on your back on the bench, lift the barbell, the barbell is one punch wider than the shoulder, and slowly put it down, 1 second to more than 2 seconds. Horizontal downward relative to nipple position. Barbell bench press is a very effective action, but it also has certain risks. If the amount of exercise exceeds the limit, it may cause the arm to be unable to support the barbell to fall. If you do extreme bench press, you'd better have someone around to protect you.
Pull-ups:
Starting posture: Hold the horizontal bar with both hands, with a wide grip distance (palm forward), feet off the ground, and arms naturally droop and straighten.
Action process: use the contraction force of latissimus dorsi to pull up until the horizontal bar touches or approaches the chest. Hold still for one second and let the latissimus dorsi contract completely. Then gradually relax the latissimus dorsi and let the body slowly descend until it is completely drooping, and so on.
Breathing method: inhale when pulling up and exhale when drooping.