Hips and legs are the largest muscle groups in the human body, and they are also one of the most important strength concentration areas of the body. If the muscle strength of these two parts is weak, it will directly affect a person's sports ability and accelerate the aging of the legs that support the whole weight of the body. With the growth of age and long-term wear and tear, the legs will be overwhelmed and age first.

If you don't strengthen your leg strength and exercise to maintain your leg when you are young, the middle-aged hind legs will be the biggest burden on your body, and common leg diseases of middle-aged and elderly people will follow, especially those who have suffered leg injuries when you are young. Although the leg injuries suffered in youth are good, those old injuries will recur and bring serious pain to the body after middle age.

Therefore, everyone should pay attention to the maintenance of the legs, supplement calcium as soon as possible while young, and strengthen the training of leg muscle strength. Strong and high-density muscles can effectively protect the skeletal joints of the legs in all directions, while preventing and reducing the loss of calcium. At the same time, pay more attention to the self-protection of the legs in daily life and avoid all bumps.

Today, Bian Xiao recommended a set of thigh and hip exercises, which can effectively help you improve the muscle strength of these two parts, and at the same time make your figure slimmer and your hips fuller. This group of movements is suitable for both men and women. The following 7 movements are super, and each movement is performed in 3 groups (movement 1 5 groups), with a rest of 60-90 seconds between groups and a rest of 90- 128 between movements.

Warm up, do squats with barbell bars, do 3-5 groups, each group does 15-20 times, and fully warm up before formal training. Of course, you can also warm up in your own way.

Action 1 Do a squat with a barbell with constant weight (elastic belt tied to the leg), and each group will do it 10-8 times, so that the action can be done slowly and controlled.

Action 2+ Action 3 form a super group (elastic belt tied to his leg)-complete Action 2. Do hip push with a small barbell (light weight) for 20 times, and then do it directly without rest. 3. Push the buttocks 20 times with your own weight, which is 1 group, so that the action can be completed slowly and controlled well.

Action 4+ Action 5 form a super group-complete Action 4. Do straight leg hard pull with dumbbells 15 times, and then do action 5 without rest. Do squats with dumbbells 15 times, which is a group of 1, so that the movements can be completed slowly and controlled well.

Action 6+ Action 7 constitute a super group-do Solatong 10 times without rest after completing Action 6-do Squat 10 times with rope +V rope is a group 1.