What is clean and press?

Pure and press is a weight exercise that consists of two main movements: pure and printing. Pleching is where weightlifting increases the weight from the floor to the shoulders; Then a press is done as the jack pushes the weight over his head. The process is the movement of fluid that requires both strength and speed. It uses several different muscles at once, including deltooids, trapezoids, rear muscles, quadriceps, hamstrings, gluteus and triceps. To prepare, the jack stands with the width of the shoulders apart and with the fingers under the bar. Then the bar with the overflowing of the grip grabs, moves to the squat position with the knees behind the fingers, holds the back of the apartment and extends the buttocks. During weightlifting, serious injuries of the lower back are often obtained and can only be traced to the wrong form; Therefore, it is usually an import for the jack is to use the legs when lifting the dumbbell from this position. Until 1972 he was clean and the press of the Olympic sport, but due to the large number of lower backs suffered.

From this starting position, the jack uses its feet to drive the level as high as possible, around the ankles, knees and hips. The jack then uses the trapezoid muscles of the upper back to turn the rod so that it rests on the inverted palms with the elbows. Then it falls into the squat position with a straight, flat back and buttocks over the heels.

The printing of the printing is done as soon as the jack completes clean. After the palms are aimed at the ceiling, the jack uses the shoulders and triceps to lift the rod in the head over their heads until the arms almost stretched and he or she stands almost upright. The arms and legs should be straightened at a similar speed and the rod should be driven up in the liquid, even by movement. At all points during clean and printing, the dumbbell remains horizontal on the floor.

This process usually takes about three seconds, depending on how long it takes to transition from clean to print. It is usually important for a person to use the right form and constantly in performing exercisest. Pure and press is a popular technique due to the number of muscles that works at once, the fact that it can be used as a builder to spend strength or increase the size and strength of the muscles, and because it can be done with minimal equipment and space.