For ordinary people, it is also beneficial to strengthen hip and leg strength training, because hip and leg strength supports the whole body movement, and all the weight of the body is pressed on the hip and leg, which leads to the first aging part of human beings for a long time, and the hip and leg joint is also the most prone to problems in all joints of the human body. However, if we strengthen the training of hip and leg muscle strength, these conditions can be effectively improved. Strong muscle strength can effectively relieve joint pressure and protect joints.
So people used to say that if you don't practice your legs when you are young, you will regret it when you are old. It can be seen how important the strength of hips and legs is to the body, and strong muscles are also an umbrella to prevent the cold current from attacking. When you are young, you must protect your legs, because legs are the most vulnerable to cold. If cold air attacks your leg joints, middle-aged and elderly people can easily induce rheumatism later. Therefore, everyone should pay attention to keep the legs warm and protect them during training. Your body pores will get bigger during training, so try to avoid being directly blown by cold air during training, and be sure after training in winter.
Today, Bian Xiao arranges a set of perfect hip-leg training activation movements for everyone, which can help you better activate your hip-leg muscles and lay a better training foundation for the whole hip-leg training. Hip and leg muscles are the largest muscles of the body and the most difficult parts to train in fitness training, so it is very important to practice hip and leg well in the early stage of basic training.
The following six hip and leg training movements, each movement does a different number of groups (described in detail below), with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between movements.
Warm-up, as shown in Figure 1- Complete with weight 100 lunges 1 group, as shown in Figure 2- Complete 20 squats with barbell bars and do 3 groups.
Action 1, 2-3 groups do squats with barbells, and the weight used gradually increases, and each group does 12- 10 times.
Action 2: 2-3 groups do sumo squats with barbells, and the weight used gradually increases, and each group does 12- 10 times.
Action 3: Do 2-3 groups of squats before the neck with barbells, and the weight used will gradually increase, and each group will do 12- 10 times.
Action 4, the body relies on the fitness chair and uses Smith machine to complete the kick on the curved leg, doing 3-4 groups, and the weight used is gradually increased, and each group does 8-6 times.
Action 5: Use the pull-up booster and the tray with body weight to complete the push-down, and do 3-4 groups, with the weight gradually increasing, and each group will do 12- 10 times.
Action 6, stand, do squats with T-bars (if you don't have this equipment, you can fix one end of barbell bars in the corner), do 3-4 groups, and the weight used will gradually increase, and each group will do 15- 12 times.