Hip Shaping Training | Personal Training and Practice Edition in Gym

Hip personal training and training plan

Step 1: Warm up the whole body.

Treadmill warm-up

Go for a brisk walk or jog for 5- 10 minutes.

Warm up until you sweat a little.

Warm up on a treadmill or rowing machine.

or

Ellipsometer preheating

5- 10 minute ellipsometer preheating

Warm up until you sweat a little.

Warm up with an elliptical machine or treadmill.

Hip personal training and training plan

Step 2: Hip stretching

Foam shaft hip relaxation

Put a hip on the foam shaft.

A slight roll back and forth.

Roll 50 times on one side.

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Lunge stretch

Take a big step forward and land on your hind legs.

Hip down

Hold for 30 seconds/side

Hip personal training and training plan

Step 3: Formal training (1)

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Hip push

Distance between foot and shoulder width

Keep your core, exhale, and push your hips up.

Each group circulates 4 groups * 15 times.

Straight leg hard pull

Hold the dumbbell with both hands and keep the core tight.

Inhale downward, exhale, and tuck your hips.

Each group circulates 4 groups * 15 times.

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Bulgarian squat

The core is constantly tightening.

Inhale and squat, exhale and close your hips.

Cycle 4 groups * 12 times per side.

Hip personal training and training plan

Step 3: Formal Training (2)

Elastic band mussel opening and closing

Put elastic belt on his knee.

Exhale and press your hips up.

Each side circulates 3 groups *20 times.

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Kneel and kick

Keep your body in a neutral position

The core tightens and exhales upward strength.

Each side circulates 3 groups *20 times.

Hip personal training and training plan

Step 4: Relax your hips.

Stretch one leg backward

Put one foot on the bracket.

Bend over to look for thighs in the abdomen.

Static hold for 30 seconds/side

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Anterior thigh extension

Take a small step and rush forward.

Put your hands on the instep and get close to your body.

Static hold for 30 seconds/side