Today, I have compiled a perfect peach hip training plan for you, which can perfectly help you to shape your hips, make your hips round, firm and powerful, and play a huge role in sports and fitness. It is not only the basic sports strength, but also the most important force to stabilize your body. If an athlete's hip and leg muscles are not strong enough, it will have a great safety impact on his sports training. Because some large-scale human sports activities need hip and leg strength to support the bottom, if the hip and leg strength is insufficient, the stability of the body will be reduced. When the stability of the car body decreases, you can imagine what will happen when the car body is unstable and moves at high speed. Therefore, as a bodybuilder who loves sports, we must strengthen the training of hip and leg positions, which will not only enhance the basic core strength, but also make the body more attractive and attractive.

Many people think it useless for male bodybuilders to practice their buttocks. They think that female bodybuilders should train their hips. This is actually a very wrong concept. Strengthening the hip strength can directly enhance the strength of the trainer's large core area. When the core strength is enhanced, it can greatly enhance the coordination of the whole body strength and enhance the coordination and stability of the body in sports. Hip strength is an important part of core strength. If you want to strengthen your core strength, don't neglect the training of hip strength. There is another great advantage of strengthening hip strength, which is to make yourself more effective in a certain aspect (all adults don't explain).

This hip training program has selected four movements. For hip training, we should pay attention to the quality of movements and the form of each movement. The weight you use can be increased slowly, so you must ensure the quality of your movements and really feel the strength of your hips. During training, the buttocks will be swollen and congested after doing the action.

The following five hip strength strengthening exercises, do 4-5 groups for each movement, rest for 60-90 seconds between groups and rest for 90- 120 seconds between movements.

Action 1, using the barbell to do sumo hard pull, this action can fully reflect the contraction at the peak, that is, when you pull the barbell up completely, tighten your hips, deliberately pause for 1-2 seconds, and then slowly put down the barbell to ensure continuous contraction, and the weight used is unchanged. Each group does 10 times.

Action 2: Do squats with dumbbells. This action must be done by standing on a raised object. You can stand on two fitness chairs, because you can make the dumbbell lower and stimulate deeper, and the whole movement is under control. No matter the squat process or the return process, the weight used is constant, and each group does 10 times.

Action 3: Push the buttocks with a barbell. This action can also be well reflected in the contraction of the buttocks at the peak, that is, when you push the barbell to the top (peak), the buttocks tighten and deliberately pause for 1-2 seconds, and then slowly put down the barbell to ensure continuous contraction. The weight used is constant, and each group does 10 times.

Action 4: Hip abduction/abduction is accomplished by using fixed instruments. When doing this action, the body is reversed, the weight is controlled within a certain range, and the action is kept at a certain degree and angle. The weight used is constant, and each group does 10 times.

Action 5: Hip abduction/abduction with fixed instruments. This action is done in the normal form. After the action is restored to a certain extent, it will be extended, and the action will maintain a certain degree and angle. The weight used is constant, and each group does 10 times.