Because strengthening hip and leg strength can directly enhance their own stability, quick reaction and explosive force, which are essential basic strength in the sports field. If an athlete lacks basic strength, his body on the sports field will be unstable in high-speed sports, and when his body is unstable, various sports training accidents will easily occur. Because when his stability is insufficient in high-speed sports, his body will be out of control in an emergency, thus increasing the risk of training accidents. Therefore, athletes must strengthen the training of hip and leg strength.
Of course, it is not only athletes who need to strengthen their hip and leg strength training. In fact, each of us should properly strengthen the training of hip and leg muscle strength, because improving the muscle strength of hip and leg can reduce the pressure on joints, because all the weight of the body is supported by legs. Daily activities will cause certain joint wear, and the joint wear will be aggravated by people with insufficient leg muscle strength. This is also the main reason why people are prone to leg joint pain after middle-aged and elderly people, because with the growth of age, muscle strength is lost, and bone joints lose the best muscle umbrella, thus aggravating the wear and tear of strength and even hitting joint pain. If you want to avoid joint pain in middle-aged and elderly people, it is essential to strengthen the training of hip and leg muscle strength when you are young. Muscle is the best umbrella for joints.
Today, I arranged a set of perfect hip and leg strength strengthening exercises for you. This kind of hip and leg training is composed of many strong movements. If your training level reaches a certain level, you need high-intensity training to make better progress, so this training plan is worth a try. This time, the host's actions are very standard and well controlled. If you are a novice in fitness, you can refer to the demonstration of each movement to make the movement more standard (it is really important for you to be a novice in fitness), which can reduce the training intensity and the weight of training equipment.
The following 7 hip and leg strength improvement exercises are performed in 4 groups for each movement, with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between movements. Some actions are accomplished by constant weight, and some actions are accomplished by gradually increasing weight.
Action 1, use fixed equipment to lift legs, the distance between feet is very wide, the descending process should be controlled slowly, and the weight used is constant, and each group should do 10 times.
Action 2: Do sumo hard pull with barbell, with toes pointing outwards at a certain angle. You must always control this action, with the same weight, and do it 10 times in each group.
Action 3, use fixed equipment to do squats (Huck Squats). If you don't have this equipment, you can use a barbell/Smith machine to do squats instead. Similarly, this movement must be controlled throughout, and the decline must be slow to feel the power of the buttocks. The foot spacing is very wide, and the weight used is gradually increased. Each group does 12-8 times.
Action 4: Do one-leg squat+back kick with fixed equipment, and complete it with the same equipment. Without this equipment, use barbell/Smith machine instead. This movement should start from one side, and the descending process should be controlled slowly. The weight used should be gradually increased, and each group (each side) should do 12- 10 times.
Action 5, the body relies on the weight of the barbell on the fitness chair to do hip push (the calf position must be tied with elastic belt). This action is completed in the super-subtraction group. Do the weight-bearing barbell 10 times first, and then put down the barbell directly without rest-20 times with weight is 1 group.
Action 6, do lunge squat+kick with a small barbell, with the same weight. This action is lunge squat 1 time+kick once, alternately, and each group does 15 times.
Action 7: Squat with water kettle bell/dumbbell, and squat to a certain extent. Be sure to slow down, control, and use a constant weight. Each group did 10 times.