Hip strength is also a very important part of fitness training, but many bodybuilders ignore the training of hip strength, especially male trainers, and rarely carry out special training of hip strength. In fact, hip strength plays a very important role in fitness training, and hip strength is the most important stable core strength. Whether doing squats, hard pulls or other movements, as long as you are fully engaged, you need hip strength to participate. If your hip strength is weak, it will affect.

His ability to balance up and down will be worse than many people, so it is essential for bodybuilders to train their legs well. Moreover, the strength of hips and legs is improved, and your overall exercise strength and physical stability will be greatly improved. Therefore, whether you love running or all kinds of sports, you should strengthen the training of hip and leg strength, which can make you exercise more safely. Moreover, strengthening the training of hips and legs can make the figure more attractive and sexy. Especially for female friends, training rounded, plump and handsome hips and straight legs can greatly enhance their charm and bloom the most beautiful style of women.

Today, I have arranged a set of perfect hip shaping and muscle building exercises for you, which can effectively help you activate and train your hips and make your hips not only sexy and beautiful, but also very powerful. Another great benefit (you know) is to improve hip strength, which can directly improve your fighting capacity in a certain aspect, so whoever practices will know the benefits of strengthening hip strength.

Hip training is best to have a full warm-up before each hip practice to activate your hips. It is still very important to move your hips, so that you will feel better when practicing your hips. It is recommended to use elastic belt to move your hips. You can choose 1-2 action. Ensure the quality of each movement under the condition of a certain intensity of hip training. For example, a hip abuse action, such as action 1, uses a fixed device to push the hip, and must keep a pause of about 2 seconds when pushing it to the top. At this time, you can shrink to the maximum, and each group keeps a certain speed and amplitude. Every time you do hip push, that is to say, the amplitude and speed of action posture are the same.

This action choice is very diverse. Do 4-5 groups for each movement, with 60-90 seconds rest between groups and 90- 120 seconds rest between movements (recommended).

Detailed action analysis

First, activate the hips, fully warm up, and do the super group of back kick and side kick with elastic belt+body weight. Do 3 groups, do the back kick and then side kick once, alternately, and do 12-8 times in each group.

Action 1: Use the fixed device with bent legs to complete the hip pushing action. The weight used is gradually increasing. Each group or two groups can increase the weight of one use, and each group must do 12-8 times. When pushing to the top, you must pause for about 2 seconds. At this time, it can be contracted to the maximum, and each group can do hip push at a certain speed and amplitude every time.

Action 2: Use body weight+elastic belt to complete the jump and squat. This action is a little faster, elastic band is necessary. Pay attention to the range of movements, and do 12-8 times in each group.

Action 3: Do the super group of straight back lift and squat with a small barbell, complete a straight back lift and then complete a squat, alternately. The weight used is gradually increased, and each group or two groups can increase the weight used once, and each group can do 12-8 times. It is not recommended to use heavy weight, especially to do straight back lifting, which can control and make the buttocks feel better.

Action 4: Stand still with a small barbell. This action pays attention to the angle of the leg and the overall range of motion. The weight used is gradually increased, and each group or two groups can increase the weight used once, and each group can do 12-8 times.

Action 5, walk sideways with a small barbell. For this action, it is best to tie elastic belt to your leg, which is the most perfect. Pay attention to the distance between your feet every time you walk sideways to ensure that the distance is equal and the amplitude is the same. The weight used is gradually increased, and each group or two groups can increase the weight used once, and each group can do 12-8 times.

Action 6: Hip abduction with rope. Similarly, this action should also pay attention to the angle and overall amplitude of leg abduction, ensure that the angle and amplitude are consistent every time, and the weight used is gradually increased. Each group or two groups can increase the weight used once, and each group (each side) can do 12-8 times.