Hip and leg strength is a part that every bodybuilder and sports enthusiast must pay attention to, because hip and leg strength controls a person's basic sports ability, that is to say, a person's lack of hip and leg strength will directly reduce his sports ability and physical stability, while if his hips and legs lack muscle strength, it will increase the wear of leg joints and accelerate the bone aging after middle age. Especially those who love running, we must strengthen the muscle strength training of hips and legs. Strengthening the muscle strength of hips and legs can enhance the stability of the whole body and avoid the instability of the body during high-speed exercise. This is also the best way to avoid sports accidents. When the muscle strength of hips and legs is strong enough, it can reduce the wear of running knees and avoid the occurrence of running knees.

People often say that if you don't practice your legs when you are young, you will regret it when you are old. This sentence is true, because the legs bear all the weight of the body, and the basic activities of the body are worn out at ordinary times, which leads to the legs becoming the first aging part of the human body. If you don't pay attention to the exercise and protection of the legs when you are young, there will be various problems in the hind legs of middle-aged and elderly people, which will affect the quality of life, such as joint pain and rheumatism in the legs. It is because you don't pay attention to the protection and exercise of your legs when you are young, so you must strengthen the training of muscle strength if you want to protect your legs. Strong muscle strength is the best umbrella for your body. If you want to make your body full of vitality and brilliance, then move. Life lies in exercise.

Today, Bian Xiao has arranged a set of perfect hip and leg strength training for everyone, which can help you improve your basic exercise strength and stability very effectively.

This hip and leg training program has a variety of movements-for the muscle training stage, it is necessary to increase the weight in the movement in a planned way, and so is the hip and leg. Therefore, weight training is necessary, but we must choose a weight that can be completely controlled and better controlled, so that the hips and legs can exert their strength better and the effect is the most perfect. Choosing the right weight and controlling it is the most important point. At ordinary times, increase the intensity of overall hip and leg training, and cooperate with some super groups to shorten the rest time between groups and movements.

The following five hip and leg strength training movements are performed in 4 groups, with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between movements (recommended).

Action 1, skillfully use leg bending fixture to do straight leg swing, the weight used is constant/gradually increased, and each action is slowly controlled. See the animation for details, and each group will do 10 times.

Action 2+ Action 3 form a super group-after completing Action 2, use hip abduction fixation device 10, then take a short rest (15-20 seconds), and then finish it directly-Action 3 uses weight+elastic belt kick 12- 10 (each side).

Action 4: Do squats with dumbbells (standing on two objects, you can choose similar objects, so that you can descend lower and stimulate deeper). The weight used is constant/increasing gradually, and each movement is controlled slowly, and each group does 10 times.

Action 5: Do squats with barbell bars. If you feel too light/heavy, you can add barbell pieces/use a lighter barbell to finish. The weight used is constant/increasing gradually, and each movement is controlled slowly, and each group does 10 times.