Hip is the key to stabilize the body in exercise, and the strength to stabilize the body in exercise is the core strength and hip strength. Hip strength is the foundation of core strength and hip strength is strong. Without hip strength, your core strength will not be strong no matter how you practice it. So if you want to improve your stability in training, you must practice hip.
At this time, many friends may want to ask? How does improving stability help training? ? What I want to answer is. It is important to improve your stability. If you don't want to have accidents and sprains in training, you must improve your stability? Accidents such as sprains in training have a great relationship with stability, because when your body is not stable enough, you will obviously feel the shaking from the core to the hips to the legs when you exert your strength. This situation is a sign of weak stability. If there is a slight negligence at this time, it is easy to have accidental sprains and strains in training.
Especially in sports, such as running, playing ball and kicking ball, after a certain period of time, when you spend more than half of your physical strength, you will obviously feel unstable, which is why all athletes' coaches will clearly emphasize that athletes must pay attention to core and hip strength training in strength training. Strengthening hip training is not only for female bodybuilders, but also for everyone. If you want to keep fit safely, you must strengthen it.
What I'm preparing for you today is a set of intensive hip training, which can help trainers better train their hips and make them not only sexy, but also full of strength. Strengthening hip strength is good for both men and women. For example, male friends want to improve their ability in a certain field, extend their time in this field, and make their loved ones like themselves more, then hip strength plays a huge role in this field. Do you think waist is the main force in this field? Then you are wrong, in this field of sports.
The main stress part is the hip. If you have strength in your hips, you will exert your fighting power and make yourself powerful and as strong as an ox. Otherwise, it can only be superficial like a dragonfly. Now that you know how heavy hip strength is for us, are you sure you should ignore hip strength training when training?
In fact, this training action is very suitable for female friends. When men practice their hips, they only need to change the leg exercises slightly, so they can perfectly strengthen their hips. Of course, special training is better. The reason why I say this set of movements is suitable for women's training is because many male friends think it is shameful to practice buttocks. In fact, no one will pay attention to what moves you practice during training, so you don't have to pay too much attention to this, and your hips need to be strengthened separately.
Training1* * consists of 6 movements+1 warm-up. Formal training movements, each movement is done in 3-4 groups, with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between movements.
Warm-up exercise, hip and leg exercise is very important. Hip and leg muscles are large muscles that need to be fully activated, and good training results will be achieved in regular training. Training directly without activating muscles will not only improve the quality of training, but also strain muscles and increase joint pressure. So this time we will arrange two warm-up programs. First jog on the treadmill for 5- 10 minutes to make the muscles of hips and legs fully congested. Then, rest for 2 minutes and start formal training.
Action 1, barbell unilateral stride, squat, arrow squat, stride squat and hard pull are called the golden actions to promote testosterone secretion. Needless to say, everyone knows what testosterone means. If you want to improve your strength, you must do these actions more. This training adopts medium weight training, and each side does 15 times as a group, but you should pay attention to the stride.
Action 2, the barbell lifts the leg in reverse stride. Don't do this action much at ordinary times. If you haven't done this action before, I strongly recommend you to experience it. It can not only strengthen your hips deeply, but also make you feel full according to the strength of your hips and legs. Refer to the animation during training and find the corresponding object to complete this action. Do it 10 times per side. Don't choose too much weight, just a small weight. This action is very heavy. If your control and body balance are not enough, it will increase the safety risk, so pay attention to the choice of weight.
Action 3, barbell straight leg hard pull, one of the three golden training actions of strength training, is a very important training action. Similarly, this action is also a perfect testicular action. In training, this kind of exercise will only be effective if it is too light, so it is best for the trainer to choose the maximum weight training that he can control, so that the effect is good, but he should pay attention to waist protection and wear waist protection equipment.
Action 4: Shuffle the squares. This action is a compound training action, which can strengthen the training of shoulders. The training speed can be faster, but to control the action well, no group can do it for about 40 seconds. For detailed training, please refer to the action map.
Action 5, Hu Ping sumo squat+hard pull super group training, which is a very common training method in fitness training, especially in strength training. The advantage of this training method is that it can improve the training intensity without directly increasing the weight, thus avoiding the pressure of increasing the weight on the joints. You can use super group training more during the training promotion period, which can speed up the training promotion and improve the training quality. When training these two movements, everyone must refer to the movements and do them correctly. This super group training is cross-training. Once you do a squat, do a hard pull immediately, and do the two movements 12 times as a group.
Action 6, elastic belt sliding squat, this action is the last muscle relaxation training action, the first few actions are very strong, so we must finally use a self-weight action to relax the tense muscles, which is more conducive to muscle recovery and strength growth. Training should pay attention to strategy, not blindly deep stimulation, and must relax after deep stimulation. This kind of training is scientific. If every training is high-intensity training and there is no relaxation training, it is not conducive to muscle growth and is not good for your health. So I suggest you do some muscle relaxation exercises after each high-intensity training to relieve muscle tension. Elastic belt is very simple, and each group can do 15 times.