Hip and leg training has always been a difficult problem for every bodybuilder, because hip and leg position is the most difficult part in the overall fitness training. The reason why the hip and leg position is difficult to train is mainly because the hip and leg muscle group is the largest muscle group in the human body, so it is difficult to fully stimulate the whole muscle group in general movements, and it is difficult to stimulate the deep muscles if the weight is not enough. Therefore, if the trainer wants to train the hip and leg position well, he must first fully activate the hip and leg muscles.

After activating muscle groups, the follow-up training can achieve the effect of deep stimulation and improve the overall training quality. For bodybuilders, the pre-training of hips and legs should be based on activation training, rather than heavy muscle training. When the muscles of hips and legs are fully activated, weight muscle training will achieve twice the result with half the effort.

Hip and leg muscles are very important to everyone. Hip and leg strength stabilizes the strength of the body, as the saying goes. Is it really strong to have hips and legs? Hip and leg strength can directly and effectively enhance a person's sports ability. No matter what exercise you do, hip and leg strength is the foundation of an athlete. If the hip and leg strength is not strong enough, all sports are empty talk, so if you want to enhance your exercise strength, you must pay attention to strengthening your hip and leg strength. Hip and leg strength can make you more stable and exert greater strength in training. Martial arts practitioners used to say? If you practice boxing, you don't practice your legs. If you are old, you will have two doors, and you will hit people with your legs. Leg strength is the strength burst area of the body. As long as you strengthen your hips and legs, your sports indicators will be improved.

The following is a set of activation actions for hip and leg training, which is very suitable for muscle group activation training in the early stage of hip and leg training, and also suitable for female friends to carry out hip and leg modification and shaping training, so that the hip and leg position is more charming, sexy and attractive. You must do muscle group activation training in the early stage of hip and leg training, so that the overall effect of your heavy weight training will double in the later stage.

This hip and leg training program is completely completed by barbells and arranged perfectly, including two fully activated hip movements and full warm-up before formal training. Before formal training, adding some hip and leg activation movements completed by weight can ensure a better hip feel and make training more efficient (we mainly focus on-hip). It is very useful to move your hips and legs. If your hips and legs don't feel very good during practice, I suggest that you must add activated movements to help you find a better feeling. In the early stage of exercise, sumo stands mainly, including sumo squat and sumo hard pull.

Activate the following ***5 hip and leg shaping exercises, and do 4 groups for each movement, with 60-90 seconds rest between groups and 90- 120 seconds rest between movements (recommended).

Firstly, there are two actions: activation and preheating. The first is to activate the buttocks, and use the body's own weight to do hip push, doing two groups, each group doing 20 times. The second is to move the hips, and use the body's own weight to stand straight on the fixed equipment. Do the same in two groups, each group doing 20 times.

Formal training action

Action 1, do sumo squats with barbells, with the weight gradually increasing or not changing, and each group does 15- 12 times or 10 times. After squatting to a certain extent, return, keep control, and feel the strength of hips and legs more. Hip and leg training movements are compound. If you want to strengthen a single part alone, you can change your training posture slightly accordingly. For example, if you want to make your legs stronger, you can take in the distance between your feet and squat.

Action 2: Use barbell to do sumo hard pull, and the weight used will gradually increase or remain the same. Do 15- 12 times or 12- 10 times in each group, pull to the highest peak, stop and tighten hips and legs, and keep control all the time. This movement can be strengthened independently with a little change, and you can make corresponding changes according to your own needs during training.

Action 3: Do an arrow squat with a barbell. The weight used gradually increases or remains the same. Each group (each side) does 15- 12 times or 12- 10 times. Keep the same angle and rhythm when striding, that is, the angle between thigh and calf.

Action 4, do one-legged hard pull with barbell, the action is more inclined to strengthen one side, and each side should be completed. The weight used is gradually increasing or constant, and each group does 15- 12 times or 12- 10 times.

Action 5: Roll with a barbell. This action is done as slowly as possible, which is very beneficial to strengthen the muscles on the back of thighs and buttocks. The weight used is gradually increasing or constant, and each group does 15- 12 times or 12 times.