Fully warm up before hip training.
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. Treadmill and elliptical machine can warm up.
Ellipsometer preheating
5- 10 minutes for two or three resistors to preheat.
Fully warm up and sweat slightly to avoid subsequent sports injuries. Treadmill and elliptical machine can warm up.
Squat stretch
Hold one side for 30 seconds.
Feel the tension on the back of thigh and hip. Be careful not to get too involved, 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 too involved, lest you get nervous.
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 lean 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, feel the hip squeeze, pay attention to the core tightening, and control the reduction speed of the action.
Barbell pushes buttocks.
Each group circulates 4 groups once * 12 times. Bend your legs. Lift the barbell with your lower abdomen. Width of legs and hips. Inhale, drop, exhale, push up, and tighten the focus. It shouldn't be too soon.
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, while the other leg is lifted backward to tighten the waist. Be careful not to bend your knees or lock them straight during this process.
Kneeling and hip extension
Each group circulates 4 groups *20 times on one side. Kneeling, one leg lifts the heel to find the ceiling. The highest point feels hip squeezing to control the deceleration.
Elastic band mussel opening and closing
Cycle 4 groups *20 times. Keep it steady. Don't shake your legs. Fold and open one leg. Elastic belt is lying above his knee.
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 get too involved.
Step squat stretch. Hold it aside for 30 seconds.
Feel the tension on the back of thigh and hip. Be careful not to get too involved, lest you get nervous.