At the same time, these two parts are also the key to protect the lower body. Strong gluteus maximus and quadriceps femoris are the main protective umbrellas for hip-leg joints, which can effectively protect leg tendons.
Especially in winter, human bones and tendons are prone to cramps and strains, which can be effectively avoided if the leg muscles are strong enough. Strong muscles can effectively protect the legs, so training the lower body strength is the primary task of every bodybuilder. Only by practicing your hips and legs can fitness really reach the standard. Of course, the leg is also the most difficult part to train in fitness, and it needs long-term unremitting efforts to really train strong hip and leg muscles.
The following small series recommends a set of training movements for gluteus maximus and quadriceps brachialis, which can effectively help you train the muscle groups of these two parts, develop very sexy and strong hips and legs, and make your body look better, powerful and attractive.
Do 4 groups for each movement, with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between movements.
Warm-up (very important), using hip abduction fixation equipment to complete, do 4 groups, each group do 12 times.
The action 1 is completed by hip abduction fixation equipment, and the weight is gradually increased. Each group does 12-8 times.
Action two? Do sumo squats with Smith machine, and do 10-8 times in each group with the training method of gradually increasing weight.
Action three? Use Smith machine to do straight leg hard pulling. The action details are: wide station distance+narrow station distance is super group, and the used weight is constant. Each group does 10-8 times (in each group, the wide station distance hard pulling is completed once, followed by the narrow station distance hard pulling, and it is done alternately 10-8 times).
Action 4: Do a dumbbell squat (standing on a padded object, such as two fitness chairs), and the ultra-reduction group will complete it. Don't rest after 8 times-after 8 times of weight loss, continue to lose 8 times, which is 1 group.
Action 5? Do an arrow squat with a small barbell of appropriate weight, with the same weight, and do it 12 times in each group (each side).
Action 6? Kick with a small barbell of appropriate weight after walking in the opposite direction. The weight used is constant, and each group (each side) does 12 times.