Pure dry goods sharing, effective hip training, not thick legs, looking for hip strength.
The whole process of hip training
① Warm up fully before practice.
Treadmill warm-up
Go for a brisk walk or jog for 5- 10 minutes.
Fully warm up and sweat slightly to avoid subsequent sports injuries.
Choose a treadmill or an elliptical machine to warm up.
or
Ellipsometer preheating
5- 10 minutes for two or three resistors to preheat.
Fully warm up and sweat slightly to avoid subsequent sports injuries.
Choose a treadmill or an elliptical machine to warm up.
The whole process of hip training
② Hip stretching before practice.
Squat stretch
Hold one side for 30 seconds.
Feel the tension on the back of thigh and hip.
Be careful not to get involved too much, lest you get nervous.
+
Kneeling, leg lifting and stretching
Hold one side for 30 seconds.
Feel the tension on the back of thigh and hip.
Be careful not to get involved too much, lest you get nervous.
The whole process of hip training
③ Hip joint activity
Elastic belt stood, legs swinging outward.
Each group circulates 2 groups once *20 times.
Keep it steady, lift your legs to an angle of about 90 degrees, and then fall back.
Pay attention to the reduction speed of the core tightening control action.
+
Elastic belt kneels.
Each group circulates 2 groups once *20 times.
Keep it steady, don't shake it, feel your hips squeeze.
Pay attention to the reduction speed of the core tightening control action.
The whole process of hip training
④ Hip training formal group (1
Barbell pushes buttocks.
Each group circulates 4 groups once * 12 times.
Bend your legs and lift the barbell with your lower abdomen. Leg hip breadth.
Inhale, drop, exhale, push up, pay attention to the core, tighten too fast.
+
Sumo dumbbell squat
Each group circulates 4 groups once * 15 times.
Squat your legs slightly wider than your shoulders until your thighs are parallel.
Inhale, squat, exhale, push-ups, and pay attention to the direction of toes and knees.
+
One-leg hard pull
Each group circulates 4 groups once * 12 times.
Bend over and lift the other leg back at the same time, tightening the waist.
Be careful not to bend your knees or lock them straight during this process.
The whole process of hip training
④ Hip joint training formal group (
Kneeling and hip extension
Cycle 4 groups, one side of each group *20 times.
Kneeling, one leg raised his heel to find the ceiling.
The highest point feels hip squeezing to control deceleration.
+
Elastic band mussel opening and closing
Cycle 4 groups, one side of each group *20 times.
Keep it steady, don't shake your legs, fold and open one leg.
Elastic belt is lying above his knee.
The whole process of hip training
⑤ Relax your hips after practice.
Leg extension in sitting position
Hold one side for 30 seconds.
One leg bends, one leg straightens forward, and the body bends forward.
Feel the tension on the back of the thigh, and don't be too involved.
+
Arrow squat stretch
Hold one side for 30 seconds.
Feel the tension on the back of thigh and hip.
Be careful not to get involved too much, lest you get nervous.