If your hips and legs are not strong enough, you will be unstable in the second half. Every time I lift my legs, I feel like I'm going to fall, and I stagger like I'm going to get drunk. This situation will not only affect your sports experience, but also increase the risk of sports safety. If you can't control your body's whereabouts at this time, it will cause sports accidents and bring sports injuries.
Therefore, in order to avoid this situation, it is necessary to strengthen the strength of hips and legs, which is very important to enhance the endurance of the body. As long as the hip and leg strength comes up, it not only enhances endurance, but also enhances explosiveness. So it is very important for people who exercise and keep fit. Many people who love running usually run every day, but when running a marathon, they feel that their physical strength is seriously insufficient and they can't even walk. Actually, it's true.
We must strengthen the training of basic strength and core muscle strength of hips and legs, which is very important for horse racing. We must strengthen the training in the preparation period of horse racing. Here, a group of intensive training of hip and leg strength is sorted out, which can effectively strengthen hip and leg strength, and also achieve the effect of shaping hip and leg, making hip and leg position more elastic, beautiful and powerful.
This movement is very special. It is the alternating training of hip and leg movements. The movements used are all variants of hard pulling, which has a very good stimulating effect on the strengthening of hip and leg, and also adds some super-group training movements, with strong overall strength. The muscles at the back of the thigh are only connected with the buttocks, and the strength of the muscles at the back is very important, which plays a key role in improving the strength of the whole leg and needs to be strengthened separately. When training this group of movements, the first thing to do is quality training. The so-called quality training is to train every movement carefully, and every movement must meet a standard, master the amplitude and rhythm of the movement, and train slowly.
The following ***8 hip and leg joint 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.
Do a super training first, and make the action 1+ action 2 super (two forms of hard pull). Do the action 1 barbell hard pull 15 times first, and then directly complete the action 2 barbell hard pull 15- 12 times, which is 1 group. Pay attention to these two groups. However, these small changes changed the main stimulating parts of the two movements. Hard-pull action 1 stimulates the buttocks more, while hard-pull action 2 stimulates the muscles behind the thighs more. Choose the right weight, and the two movements will be completed with the same weight. Pay attention to distinguish between action 1 and action 2. First, change the posture of holding the barbell slightly. Move 1 barbell outward, and move 2 barbell to hand. The second is that when the pull-ups reach the peak, the action 1 contracts the buttocks more, while the action 2 does not contract the buttocks, so you should carefully look at the reference picture and formulate the action standard during training.
This group is also a super group training. Action 3+ Action 4 constitutes a super group (also two forms of hard pulling). During training, Action 3 is hard pulling 15 times and then finished directly without rest. Action 4 Hard pull 15 times, which is a group of 1. Attention is also to stimulate the buttocks, stimulate the muscles behind the thighs, and action 3 tends to stimulate the buttocks. When training this action, you can fix one end of the barbell in the corner, choose the right weight to complete the action, and use the same weight. The posture of this action is easy to distinguish. Just look at the reference map carefully.
Action 5: Pull the rope hard. This movement should be trained by gradually increasing the weight, that is, small weight, medium weight and large weight, and each group should do 12 times. The main strengthening part of this action is the hip, so pay attention to the range of the action, be sure to tighten the hip and look at the reference picture carefully. PS: Don't be shy about doing this. This action is a perfect hip training action, which is very safe, so don't be shy when doing this action.
Action 6, instrument leg bending This action is mainly aimed at the muscles behind the thigh and the strength of the calf. It is a perfect compound training action, which is of great help to improve the overall strength of the leg. Increase the weight during training, and do 12 times in each group. Should we pay attention to training posture and strength control during training? Put it away? Must be controlled by strength.
Action 7. Bend your leg with an instrument. This action is mainly aimed at strengthening the muscles behind your thighs. The same as Exercise 6, the same equipment is used, except that this exercise starts from one side and is also trained in the same way of increasing weight. Do 12- 10 times in each group (each side) to control the overall strength.
Action 8, leg flexion and extension equipment to strengthen the muscles behind the thigh, pay attention to the posture of this action is to twist the body to complete the action, it is difficult to control and stabilize during training, so you can use small or medium weight training at first, and so on. When you have mastered the essentials, do 12- 10 times in each group (each side), and control the strength during the whole training.