Do you know what hip training moves are? The ultimate goal of female hip training is to have a "peach hip". These three words are the motivation for women to practice buttocks, so what are the hip exercises? Let's take a look together.
Hip training action 1 action 1, barbell unilateral stride, squat, arrow squat, stride squat and hard pull are called 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 time you train with medium weight and do 10 on each side.
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. This action training is completed with reference to the action diagram. Simply use elastic belt, and do it 15 times in each group.
Hip training action 2 1, weight hip boxing
This action is common in hip training, because many people think this walking training action is very effective, so let's see if it is really effective and it is worth going to the gym for training often! First of all, buttock-hitting or buttock-pushing is a leg-bending and buttock-stretching action, which can bring a higher training level to the body and the activation state of the buttock, because the action is to push the buttock upward at the lowest point, but when the action is fixed and beyond its own buttock-stretching posture, the force of the gluteus maximus muscle will be more obvious. Secondly, the movement direction of strength is the movement of up and down load, and the upper and lower parts of gluteus maximus will be affected by burning and congestion. Finally, I want to say that this kind of training can bring the greatest stimulation and activity to the whole gluteus maximus, because the bending of the knee joint reduces the participation of the hamstring muscle at the back of the thigh and makes the gluteus maximus exert greater strength. Therefore, this training action is so worthy of admiration and learning, and it is not unreasonable!
2. Reverse weight-bearing back training
In fact, this action is very interesting, because if you turn over and lie on your back on the trainer, it is a training method for many people to contact abdominal muscles, but in fact this method of training abdominal muscles is very dangerous, so it is strongly recommended not to train abdominal muscles like this, because there are actually many methods of practicing abdominal muscles, so it is good to pay more attention when you have time! Another conscious thing is that this action can be seen as a kind of hard leg pulling from a certain angle, but it has changed from standing posture to supine leaning equipment. Or you can imagine a goat standing on its legs, such as the picture below!
In fact, the stimulation of the straight leg hard pull on the gluteus maximus is obvious and the effect is very good, because this action is between the hip extension in the extended position and the hip extension in the contracted position. The stretching action is not as obvious as any of these two postures, but it can make your hips feel strongly torn and contracted, because the hamstring muscle has the weakest stretching feeling after getting up and getting up from above, while the gluteus maximus has obvious stretching feeling, because the gluteus maximus is an important sports power generator and participant, which drives the hip joint to move up and down. At the same time, this action not only stimulates the gluteus maximus, but also stimulates and strengthens erector spinae. So, is there any reason not to choose this action to practice sexy ass?
3. Hip extension
First, you need to find a yoga mat or soft floor. After lying prone, it will be in a four-legged support posture, with the upper body parallel to the ground, one leg of the calf contracting to the chest, and then slowly lifting back and forth to stimulate the gluteus maximus. At the same time, the whole right leg does not need to be straight, and it still remains bent. This is to reduce the force of hamstring muscle, let gluteus maximus exert more force, and let gluteus maximus exert more force. Then when the right leg is lifted to the highest point in the back, you can pause 1- 1 for 5 seconds. This continuous peak contraction can be hip congestion, which is helpful to the growth of actin and sarcoplasm in striated muscle. These are all the goals that you want to achieve by training in this way.
4, squat/hard pull
In squat or lunge training, the activity of gluteal muscles may be relatively high. In order to develop the muscles, strength and explosiveness of the gluteus maximus to the maximum extent, all areas of the gluteus maximus cannot be ignored, because the strength requirements of different areas of the gluteus maximus are different. Maybe your muscles are strong, but the strength of the nearby muscles is weak. Therefore, when doing gluteus maximus squat training, you need a variety of booths and postures. Of course, the premise of diversified movements is that you have a certain foundation of squat training, and at the same time, there are professionals to guide coaches with different squat postures to practice with you. In this way, different parts of your gluteus maximus can be practiced in place, and the mechanism and function of the muscle itself can be brought into play to promote the growth of the gluteus maximus and the appearance of the excellent buttock type you want.