If a person's hip and leg strength is weak, it will greatly affect a person's sports ability when he is young, and it will be the greatest harm to his actions and life when he is middle-aged and old. After middle age, his legs will start to age seriously, and the strength to support his body will also be seriously lost, leading to unstable movements. At this time, as long as he is not careful, accidents may occur, but after middle age, it is difficult to recover as long as his legs are slightly accidental. In the past, many middle-aged and elderly people suffered tragedies because of weak legs.
Therefore, everyone should strengthen the training of hip and leg muscle strength and supplement calcium when they are young, which is the basis for preventing and delaying leg aging. At the same time, for friends who usually like sports, fitness and running, it is even more necessary to strengthen the training of leg strength, because only the lower plate has strong strength to support the overall stability of the body, which is the first step of safe exercise and fitness. I believe that people who love running have had such an experience. When running, their legs suddenly become weak, which makes their bodies lose their balance instantly. At this time, if the body can't control it, it is likely to be accidentally injured. In fact, the main reason for this situation is insufficient leg strength and calcium deficiency. At this time, it is necessary to carry out hip and leg strength training and calcium supplementation (note: the earlier calcium supplementation is better, try to supplement calcium regularly from the age of 25 and enjoy it when you are young). If you want to do something, you must first stabilize the plate? Only with steady footwork can you do any exercise efficiently and safely.
Today, Bian Xiao recommended a set of very high-intensity hip and leg muscle strength training, which can effectively help you acquire the muscles of the whole hip and leg.
The following 8 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.
Action 1 Do Huck Squat with fixed equipment, and the weight used will gradually increase, and each group will do 12- 10 times.
Action 2 Do squats with Smith machine (wide foot spacing), and the weight used will gradually increase, and each group will do 12- 10 times.
Action 3: Do the sumo hard pull with barbells, and the weight used will gradually increase, and each group will do 12- 10 times.
Action 4: Use leg flexion and extension equipment to kick, and the weight used will gradually increase, and each group (each side) will do 12- 10 times.
Action 5 Do step squats with Smith machine, and the weight used will gradually increase, and each group will do 12- 10 times.
Action 6 stride with Smith machine, and the weight used is gradually increased, and each group (each side) does 12- 10 times.
Action 7: Do a sumo semi-squat with rope +V rope (the weight used is gradually increasing/unchanged), 5 squats to the finish line, 5 squats to the starting point, and go back and forth 1 group. Please see the animation for specific actions.
Action 8: Lift the bent leg from one side with a rope (the rope is fixed on one side), and the weight used will gradually increase, and each group (each side) will do 12- 10 times.