Methods of hip exercises for girls.

1, squat down

Squat training can stimulate the whole lower limb muscles, it almost calls all the muscles of the whole body, and even has an effect on endocrine, which can promote the secretion of various hormones in the body.

Don't squat until your thighs are parallel to the ground. But that's not a squat, it's a semi-squat. Be sure to squat, not squat, until the thigh is parallel to the ground or even lower, which can better stimulate the gluteus maximus. If you squat, please squat.

The knee should not exceed the toe, and the more it exceeds, the greater the shear force acting on the tarsal ligament. If your upper body is straight, it is difficult for your knees not to exceed your toes. Lean forward if you don't exceed your toes. From this perspective, the waist and knees are a pair of contradictions, and the key depends on your choice. Be sure to straighten your back when squatting, and don't lean forward too much, which will cause extra pressure.

Whether squatting or standing, make sure that your knees and toes point in the same direction! Toes should never face straight ahead! In other words, your feet should not be parallel, but should be the outer eight. In fact, your normal squat is not parallel at all. Try it if you don't believe me.

Be sure to warm up and lubricate your knees before squatting. Some people will ring as soon as they squat down, no matter how they warm up. Here, as long as you are fully warmed up, your joints will still ring. If it doesn't hurt, don't worry. This is a physiological fracture, which may be due to the lack of lubricating fluid. He stopped ringing after you started training slowly.

It is better to stand at a distance greater than the shoulder width, but it can also be smaller than the shoulder width to stimulate other parts of the thigh, but the weight should not be too large.

Step 2 stand up straight and swing your legs

Pullers do leg pull-back to exercise hip muscles.

Stand with your back to your legs and kick like a donkey. The ankle is tied with a stretcher to carry the load, and the heel is the stress point. Practice hanging the leg slightly, keep the whole leg straight, lift the leg to the limit after the gluteus maximus is stressed, and the gluteus maximus is completely tightened about 1 s, then give in.

3, supine bridge hip

It is a comprehensive exercise method, involving gluteus muscles, hamstring muscles (that is, the muscles behind the thighs) and abdominal muscles, but mainly exercising gluteus maximus.

Try to avoid bending your back when lifting your hips, which will shift your body's center of gravity instead of exercising your gluteus maximus. During the whole movement, keep the abdominal muscles in a contracted state. Between each movement, don't touch the ground when you put it down, and keep your hips tight.

4. Lift your hips on your back

Similar to supine bridge hip lift, it makes its motion range bigger and stimulates gluteus maximus deeper. Lie on your back, lean your upper back against the box or bench, bend your knees and land your feet. Your abdomen can bear the weight of a barbell.

Exhale, keep the abdominal muscles contracting, the gluteus maximus contracting, and raise the hips as high as possible. 1-2 seconds. Inhale and slowly return to your original position. Say it again.

5. Kneel down and lift your legs.

Simple, easy and effective. If you straighten your calf, you can exercise your hamstring and gluteal muscles. If you keep your knees bent, you can only exercise your gluteal muscles. At the end of muscle extension, the range of motion can be increased or limited, and at the end of exercise, when muscle contraction reaches the maximum, it can last for a few seconds. In order to obtain greater training intensity and better training effect, sandbags can be tied to the ankles.

Step 6 bend your knees and pull hard

Stand with your feet in a figure of eight, put the barbell in front of you, bend your knees and bend over, hold the barbell with both hands, with the grip distance about shoulder width or shoulder width, slightly raise your head, hold your chest out and tighten your back, tilt your hips, and lean forward about 45 degrees. Leg muscles stretch hard, knees lift the bell, pause. Then bend your knees and slowly descend to recover. The process of lifting the bell by hard pulling is basically the same as that of lifting the bell by weightlifting. When lifting the bell, you must not include the chest bow, your back should be tightened, your head should be raised, and your upper body should always be in a tight state.

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