Do you feel that your core foundation strength is weak during training? Every time you train, you are exhausted and your whole body starts to tremble, especially the core muscles, which makes you unstable when controlling the equipment. In fact, this is all caused by the weak core strength. Core strength is a very important strength area of the body, which is equivalent to a bridge connecting the whole body. If the core strength is weak, your whole body control will be weak during training, especially when doing training movements that require the joint efforts of the whole body, which will directly affect your training quality and safety. Those who love long-distance running, marathon, football, basketball and other large-scale sports must strengthen core strength training. For example, sports that need bounce, explosiveness, physical stability and endurance need strong core strength to support them.

Core strength is one of the four major strength areas of the human body that have the greatest influence on sports. If you can't practice your core strength well, you will have great limitations in what you do, and your athletic ability depends on your core strength. Take basketball as an example. If a person who loves basketball has poor core strength, then his jumping, hurdling, spiking and other actions on the court cannot be effectively completed. Because he lacks core strength, it shows that his ability to control his body is not good, and his physical fitness is not good. Therefore, people who love basketball must strengthen core strength training. And calories for running marathons. Many people may have encountered this situation when running a marathon. When their physical strength was about to run out in the second half, they found that their bodies were very unstable and top-heavy. They feel that the lower body and the lower body are not a whole at all, and the body is out of control. They can continue to run, completely supported by the last bit of willpower.

In fact, this situation is also due to the lack of core strength, resulting in insufficient physical control and endurance. If you ask an old marathon driver how to prepare for the race in the early stage, I'm sure he will strongly recommend you to strengthen core strength training and endurance training, because it is very important for horse racing. So no matter which sport you love, you should pay attention to the strengthening of core strength. So back to the topic, what is the relationship between strengthening core muscles and strengthening hip training today? First of all, we should know that the position of the core muscle group refers to the muscles from the upper hip to the middle part of the lower chest, which are collectively called the core muscle group, including the abdominal and back muscles, but the importance of the core muscle group can be seen by looking at the position. Although the core muscle group starts from the upper part of the hip, it is closely connected with the hip, so the hip strength is the lowest basic strength of the core muscle group. When your hips and legs are strong enough, your hips will continuously transmit strength to the core muscles during exercise. Conversely, if your hips and legs are not strong enough, it will not help your core muscles during exercise, and even consume your core strength. The strength of all parts of the human body is related, not independent, so everyone should enhance it in an all-round way in training.

There are many male coaches who often don't like to practice ass, but only like to practice legs. They think that the buttocks are the parts that female bodybuilders should practice. In fact, this view is very wrong. Male training must also strengthen hip strength training, because strengthening hip strength is not only as simple as strengthening core strength for men, but also an important function for male friends, which can greatly extend the time. Both men and women should strengthen hip strength training. The more women practice buttocks, the stronger their ability to practice buttocks.

Today, I compiled a perfect set of hip-specific intensive training, one ***4 movements, which can deeply strengthen the hips and enhance the basic strength of the hips. When training, you can generally practice your hips and legs. This training is no exception. When training, these movements can be integrated into leg training. Do 4 groups for each movement, each group has a rest 1 minute, and each movement has a rest of 2 minutes.

Action 1, Smith negative sumo squat, pay attention to the distance between your feet. This action is highly recommended for hip training. You must try this action, hip abuse. That's great. You can train with weights that you can control. Do 12 times in each group, whether squatting or returning, keep it slow and control. You can also do this by tying an elastic band around your leg.

Action 2, Smith machine pulls hard with one leg. This action is to pad two barbell pieces, so that the purpose of the pad is to reduce the height and thus better stimulate. You can do this completely. The action is done from one side, and each side should be completed. The weight training with safety control was adopted, and each group did 12 times, moving slowly and controlling the whole process.

Action 3, Smith stride+leg lift, the action is also done from one side. Finish a stride and then do a leg lift. Pay attention to the posture of the action, the angle between the legs and the amplitude of the action. The weight used is unchanged, and each group does 12 times. Control the weight used and find the rhythm.

Action 4, Smith machine squats in a narrow distance. This action pays attention to the distance between feet, the heels close to each other, and the posture of legs. Use weight-bearing training with safety control, and do 12 times in each group, and return after falling to a certain degree. Note that this action is very difficult. If you have no training experience and are not familiar with the movements, you must reduce the training weight.