What equipment is used for peach hip fitness?
If you practice buttocks in the gym, you need stretchers, barbells, pull-ups and fixtures.
Choose compound hip lifting movements to exercise the whole hip, such as squat, hard pull, hip bridge and other multi-joint compound movements. The training value of these compound movements is very high.
Peach and buttock exercise in gym
1. Pull down.
This action requires us to use the pull ring of fitness equipment. First, we are in a semi-squat state, and then we pull the pull ring down by hand. Doing this action can also exercise our arm muscles, but it should be noted that we are always in a semi-squatting state, and only in this way can our hips feel stretched.
Shoulder weightlifting
Shoulder weightlifting requires us to use barbells, which is also a semi-squat state. Usually we know that lifting weights is lifting barbells from the front of the body, but doing this action is the opposite. We need to support the barbell from the back with the strength of our shoulders. In this way, our hips also need strength, so we can practice our hips.
Recommended action for peach hip training
NO 1: supine hip lift
Lie on your back on the mat, with your legs bent, your hands on your sides and your feet flat on the yoga mat; Heel force, slowly lift the hips, and then slowly lower to the starting position; The lifting height can be gradually increased.
Action essentials: Hold the buttocks when lifting, so that the buttocks can feel the strength.
Second: prone leg lifts.
Face the ground, support the ground with your palms and toes, and lift your body; Lift your left foot and keep your knees as close to your abdomen as possible for 5 seconds; Return to the original posture and practice with your right foot again.
Action essentials: the body should be straight and pulled into a straight line as far as possible, especially on the back.
Third: Side leg lifts
Lie down on your left side, with your left hand under your head and your right hand on your chest; Lift your right foot hard and keep other parts motionless for 5 seconds; Return to the original state and do another action on the right side.
Action essentials: keep your body straight and your hips support your legs.
Tips for practicing peach buttock
First, hip extension is greater than knee extension.
In compound movements (such as hard pulling), if you want to stimulate the buttocks more than the legs, there is a trick: the range of hip extension is greater than that of knee extension. In other words, it needs hip movement, knee assistance and overall movement of lower limbs.
Second, the knee joint is stable throughout.
In the process of doing movements, in order to ensure the safety of training and maximize the training effect, we can't change the spatial position of the knees and move back and forth. To do this, we need strong knee stability and core stability. After all, the body is a connected whole. Maybe you need to add some freehand knee stability training before you officially start hip training, or during your daily training.