Today, Bian Xiao recommended a perfect training plan to activate and wake up the muscles of hips and legs, which can help you get into the state of hip and leg training better. Hip and leg muscle training can be said to be the most difficult part of fitness. The fitness circle often says that novices practice chest, masters practice back and great gods practice legs. It can be seen that leg muscle strengthening is not a general difficulty for bodybuilders, so bodybuilders need to work hard to practice hip and leg muscles.
Many bodybuilders often put forward re-training when training hips and legs, thinking that re-training is the best way to train hips and legs. Actually, this is the biggest misunderstanding. Of course, the heavy stimulation of hip and leg training is effective in the later stage of training, but for bodybuilders who have just started training hips and legs, rashly using heavy stimulation will not only have a good effect, but will be counterproductive, causing serious harm to the body, especially the leg joints. It is absolutely beyond your imagination, because for bodybuilders who have just started training their hips and legs, the muscle strength of their hips and legs is not enough to support heavy stimulation, and their muscle strength is weak, so the weight is transferred to the joints, causing serious pressure and wear on the joints.
Therefore, bodybuilders must pay attention to not using heavy training rashly when the basic strength is insufficient, and try to activate and awaken muscles with small weight first. When you fully activate and awaken your muscles, your training will feel much easier and your muscles will grow healthier.
No matter which link of training, the first stage is not to gain muscles quickly, but to activate and awaken muscles. The following is a perfect training action to increase muscles and activate hip and leg muscles, which can be a good reference for friends who have just started training hip and leg.
This hip and leg training program consists of multiple movements, using small barbells, dumbbells, barbell pieces and body weight to complete hip exercises. The movements are very diverse and comprehensive. For hip and leg exercises, the purpose is to better activate hip and leg muscles. During training, the training is carried out by gradually increasing the weight, and the weight increase range should not be too large.
The following 8 hip and leg muscle exercises are performed in 5 groups for each movement, with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between movements (recommended).
Warm-up action (animation 1), fully move hips, do three groups of three actions to form a super group (no rest between actions), (animation 1) use small barbell+elastic belt, (animation 1) use weight+elastic belt, and do enough rest for each action.
Action 1+ action 2 constitutes a super group-after completing action 1, do one-legged hip and leg 10-6 times (on each side) with a small barbell, and finish it directly without rest-action 2, and do leg push with a small barbell 10-6 times, which is a group.
Action 3, use dumbbells to do hard pulling, and the weight used will gradually increase, and each group will do 10-8 times.
Action 4: Use dumbbells to do side spans, and the weight used will gradually increase, and each group (each side) will do 10-8 times.
Action 5: Use the weight of barbell pieces to do side leg lifts from one side, and the weight used will gradually increase, and each group (each side) will do 10-8 times.
Action 6: Do squats with dumbbells, and the weight used will gradually increase, and each group will do 10-8 times.
Action 7 (Figure 8, front), using body weight+elastic belt to do the back kick from one side, with the same weight, each group (each side) does 12- 10/8 times.
Action 8 (Figure 8, back), using body weight+elastic belt to do hip push, with the same weight, each group does 12-10 times/10-8 times.