Strengthening the core strength can effectively avoid this situation, especially when doing heavy squat and heavy hard pull. If the core strength is weak, it is easy to twist to the waist. Therefore, bodybuilders need to strengthen their core strength before carrying out weight-bearing squats and heavy pulling. Strengthening the core strength can better control the balance of upper and lower strength and improve the balance of upper and lower strength of the body. The first training area to enhance core strength is hip strength. Hip strength is the lowest core strength. Only when the hip strength is improved can the waist and abdomen strength play a real role. If the hip strength is insufficient, the waist and abdomen strength will be difficult to play a role, so bodybuilders must not ignore the training of hip strength when training core strength. Of course, hip strength is not only as simple as improving core strength, but also very important for improving leg strength.
Whether you are training upper body strength or calf strength, hip strength is very important. After the hip strength is improved, it can help the trainer to better control the equipment when training the legs. We are all one of the largest muscle groups in the human body. Training legs basically requires heavy training stimulation, but it is difficult to control the training equipment stably by the strength of legs alone. At this time, it is necessary to use hip strength to stabilize the control equipment, so it is also necessary to support hip strength when training legs.
Here is a set of perfect leg and hip strength training movements, which can help you better improve the foundation of leg training. A * * * 6 movements, 3-4 groups for each movement during training. Each group rested for 60 seconds, and each movement rested 120 seconds.
Action 1: Smith squats with his legs in Bulgaria. To train this movement, you need to use a fitness chair to complete the training. When training, try to minimize the movements, which can better stimulate the buttocks and enhance the stimulation of the legs. The weight is gradually increased, and each group does 10 times.
Action 2: high position hard pull. When training, stand on a high place (fitness chair, etc. ) and do hard pull training with barbell pieces or kettle bells. The lower the position of this movement, the better the stimulation to the buttocks, and the effect of deep stimulation can be achieved. Do it 12 times in each group with the same weight.
Action 3: Put a stool (fitness chair) under the Smith machine to complete the incremental training of weight during incremental training, and use the method of gradually increasing weight. Don't do it too fast, do it 12 times in each group.
Action 4: Side climbing training. When training, use barbell or pressure to complete side climbing training, and use constant weight to complete training. Do 12 times in each group.
Action 5, weight-bearing lunge squat, complete weight-bearing lunge squat training with a small barbell during training. This movement is a very good hip-leg compound training movement, which must be mastered. During training, incremental weight training should be carried out, and each group should do 12 times.
Action 6, load-bearing straight leg lift, this action is a perfect training action on both sides of the thigh, which can perfectly help you stimulate the muscles on both sides of the leg. Of course, if you want to lose fat on both sides of your thighs, then this action is very suitable for you. During the training, the weight-bearing side lift is completed with barbell pieces, and each side of each group does 12 times.