Moreover, strengthening hip training can also strengthen the core hub strength, which is extremely important for bodybuilders. Hip strength is the basic leading force of core strength. If the hip strength is not strong enough, it is difficult to improve the core strength. Therefore, it is very important for bodybuilders to improve their core strength and hip strength. Many bodybuilders ask why they have been strengthening the training of waist and abdomen strength. Why do you still feel that your core strength is a little weak when you do a lot of exercise training? In fact, the main reason is insufficient hip strength training. When the hip strength is improved to match the waist and abdomen strength to form a big core strength, then no matter what exercise or training you do, your stability and physical coordination will be well controlled.
Therefore, in order to improve the stability and coordination of their own movements, the strength of hips is better than training. Both male and female bodybuilders should strengthen hip training. If your absolute core strength is weak, you should know the strength of your hips. Today, I will arrange a set of perfect hip training exercises for you, which can effectively help you effectively train the strength of your hips and practice a perfect and handsome hip.
Many bodybuilders often say that it is not easy to train buttocks because there are few fixing devices. Actually, it's not. In fact, those leg-training equipment can practice hips with a little modification.
There are usually many fixtures in the gym, so how to use these fixtures skillfully and correctly to better stimulate the buttocks? Our goal is more to practice buttocks, because most people practice their legs with some fixed equipment, but it is no problem to practice buttocks with it. As long as you change the posture of the action, find the best and correct angle, and when you perform the action, you can use your hips to exert strength or your hips are very exciting, then there is no problem.
You will often see that the goddess' hip lifting plan will use a fixed device to lift the hips (Figure 6), just because the design structure of this device can allow this and it has a good stimulating effect. Whether it's a leg flexion and extension fixing device or a leg flexion and extension fixing device, it can be reasonably used to stimulate your hips.
The following seven hip shaping strength training exercises are divided into four groups, and it is recommended to gradually increase the weight. The frequency range of each group is 12-8 or 12- 10 or 15- 10. You can select these recommended parts and add them to the hip training program by using fixed equipment.
Action 1, this action uses pull-ups to practice hips and press down. Pay attention to the amplitude of pressing down and the height when returning, and try to move to the end.
Action two, use fixed equipment to practice buttocks. This action is more aimed at practicing buttocks, so the posture of the body should be different, starting from one side.
Action 3, use fixed equipment to do hip abduction. If the body stimulates the hips in turn, this action will be better. Hands must grasp the back of the chair.
Action 4, lean on the fitness chair and kick with Smith machine. This action pays attention to the range of leg movement, and pays more attention to and feels your hips.
Action 5: Use the leg flexion and extension fixing device to do hip push, pay attention to the position and overall posture of the body, push it to a certain extent and then descend, and keep the angle and amplitude of the action consistent every time.
Action 6, use the fixed equipment of leg flexion to do back kick. Similarly, this action is also done from one side, kicking up to a certain extent and then descending to keep the whole process under control.
Action 7, use fixed equipment to lift legs. The position of this action foot is in the middle-as shown in the dynamic diagram, and it is done from one side to the other.