Leg and hip strength is the foundation of all sports. Everyone who loves sports and fitness must not ignore the intensive training of hip and leg strength. If the exerciser does not strengthen the training of hip and leg strength, it is equivalent to building a house without laying a foundation. Leg and hip strength is the basic strength of all sports. Imagine that a house can be improved without foundation. Can the same exercise and fitness ensure safe and healthy training without laying a good physical foundation first? Therefore, no matter what kind of sports people love, we should first strengthen the strength training of hips and legs, improve the basic strength of hips and legs, and make them have enough strength, so that the body can safely support your various trainings.

For example, a person who loves running, if he doesn't pay attention to the strength training of hips and legs, will be more likely to get injured when running than those who pay attention to the strength training of hips and legs, because his body needs strong strength to maintain the balance of his body during high-speed exercise, and the balance strength of his body mainly comes from hips and legs. If the strength of his hips and legs is insufficient, his body will lack stability during high-speed exercise, so in an emergency, his body will lose control directly, increasing the risk of sports injury.

It is very important for runners to strengthen the basic strength of hips and legs. Of course, the strength of hips and legs is very important to everyone. Proper leg muscle training can better protect the joints of hips and legs and reduce the pressure wear of joints. Of course, strengthening hip and leg strength training has a very important benefit. Who knows, it can directly improve the ability of a certain aspect of the body, you know.

Today, Bian Xiao has arranged a set of very high-intensity leg and hip strength training exercises for everyone, which can help trainers to better improve the basic strength of hips and legs. Some movements in this hip and leg training plan are quite special. Generally, the time of each hip training plan is controlled within 40-50 minutes, which can increase the training intensity and improve the overall efficiency.

The following five hip and leg strength improvement training movements, each movement is done in 4 groups (individual movements are done in 2 groups, which are explained in detail below), with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between movements.

Action 1, using Smith machine weight+fitness chair to push buttocks, which is highly recommended by her, and should be used every time she practices buttocks. When pushing to the peak, make sure to stop for 1- 2 seconds (see the animation for details). The weight used will gradually increase, and each group will do 12- 10 times.

Action 2: Use Smith's weight+fitness chair to complete hip push from one side (one foot is lifted and the other foot is on the ground). When pushing to the top, it can stop for 1- 2 seconds (see the animation for details). The weight used is gradually increased, and each group (each side) does 12- 10 times.

Action 3: Use the body's own weight to complete the straight back lift (which is very good for stimulating the buttocks), and the weight used is unchanged, and each group does 12- 10 times.

Action 4, using body weight+fixed equipment to complete Superman GHR (leg flexion and extension), the action has a good stimulating effect on the muscles of buttocks and the back of thighs. This action can be completed at the fixed position of the back-pulling equipment, with the same weight, and each group can do it 15- 12 times.

Action 5, sitting posture uses body weight+elastic belt to complete hip abduction. We strongly recommend that you do this. After practicing for a while, you will love this action. Do 2 groups, 30-50 times in each group.