There are also some girls who have gradually discovered that although their hips have been plump, their thighs are getting thicker and thicker, which has formed another kind of trouble, which is also the trouble of many female bodybuilders. This article wants to tell you why hips and legs are thick, and how to practice hips and legs that are not thick.
To understand hip movement, we must first understand the distribution of hip muscles and know how to stimulate these muscles. The gluteus maximus is located on the hip and femur. If you want to have obvious stimulation, you must increase the degree of flexion and extension of the hip joint. But many girls' hip training methods are mainly squat movements, plus? No squats, no hips? With the hype of this slogan, everyone is more keen on this sport.
So can squats exercise your hips? The answer is yes. The problem is that many girls can't control the standard of this movement, and this movement will also make their legs thicker, which girls don't want. Therefore, they will start to bend their knees. In this case, the leg is stressed, and the stimulation to the hip is not obvious enough.
If you want to make hip strength more obvious, it is suggested to start with hip flexion and use hip strength first, which can better stimulate the buttocks and tighten the gluteus maximus in the whole process of squatting, so girls should pay attention to the following points when doing squatting.
If you don't start from the hips, bend your knees instead of bending your hips, and you don't pay enough attention to it, your legs may become thicker and thicker when doing squat training. In this case, it is recommended that you don't do these exercises until you can control your hip flexion well. Then let's introduce a few moves that can lift the hips without showing the thick legs.
1. Bend down and lift your legs.
Action points: tighten the core, use the strength of gluteus maximus to lift the thigh, keep the body stable, and don't shake. Exhale when lifting and inhale when falling. If you are not very skilled at first, you can slow down and do 12 while doing 4-5 groups on both sides in turn.
2. Hip bridge
Hip bridge, action point: the core is tightened, focusing on the buttocks, which is also the center of upward movement. Lift with your hips. When lifting to the highest point, the hips should be tightened, pause for about 1 s, and then slowly fall with the hips to reset. Each time it is about 12, you can also increase the burden according to your physical strength and do 4-5 groups.
3. Clamping opening and closing
Clam style, action points: the core is tightened, the legs are bent together, lying on the mat on the side, exerting force on the upper hip, and pulling the thighs apart. The state of the foot is always inseparable, and the distance between the knees increases. Then slowly put it down, and then lift it when your legs touch, while doing 12, alternating your legs and doing 4-5 groups.
We made these exercises for gluteus maximus, gluteus medius and gluteus minimus. These movements don't need to squat, and all four thighs can participate. Everyone can obviously feel the feeling of hip strength, and the hips will also be affected and become more rounded and stiff. When you can control your hips well, you can try to do some squat-related training. Of course, squats can also be done.
After doing these squats, it will play a greater role and stimulate you better. At the same time, you have been able to control the participation of quadriceps femoris very well, and will not let it mainly stimulate the muscles of the thigh, so that your ass will become more upturned and your legs will not become thicker and thicker. It should also be mentioned that when you are not proficient in training at first, you must calm down and proceed slowly. At this time, once mastered, everything is very simple. Do these three actions well, with hips and legs!