On the prone stool, grab the side of the stool with both hands to fix the upper body, stabilize the figure, put your hips against the end of the stool, put your legs together, and point your toes to the ground. Apply force to the gluteus maximus, pull the leg up to be parallel to the ground or slightly higher than the ground, tighten the gluteus maximus, and stop for about 1 s, then use the power of the gluteus maximus to control the falling speed of the leg and slowly return to the toes close to the ground. At ease, the gluteus maximus pulls the leg to the horizontal position again, and it goes on and on. The tension and cooperation of the legs during exercise also contribute to the shaping of the leg shape. You can tie sandbags at your ankles to increase the difficulty of practice.

Stand in the practice position of hip compound machine, hold the handle with both hands and keep the upper body vertical. Bend the knee above the upper part of the upper thigh of the instrument to support the leg to stand firm. The training leg lifts the thigh upward and backward along the movement track of the instrument with the power of the gluteus maximus, to the highest possible height, completely tightens the target muscle (mainly gluteus maximus) for about 1 s, and then retracts it. After arriving at the position, you should still let the hip of your leg have pressure, that is, don't return to the point where the pressure disappears. Try to control the vertical state of the upper body during exercise to avoid insufficient gluteal muscle contraction. Breathing with action can inhale when lifting legs and exhale when retreating, and vice versa. Hip compound machine is a kind of sports equipment with obvious technical function, which is found in larger fitness centers. The concentration of ideas in practice is the key to technical links, so special attention should be paid to it.

Tiger lifts leg

Bend your knees, put your hands on the kneeling pad, practice lifting your legs and knees to your chest first, and at the same time bow your head, arch your back as much as possible, and touch the tip of your nose or forehead with your knees to stretch the muscles of your back, buttocks and legs. Inhale for a long time, at the same time, the waist is concave, and the exercise legs are lifted backward and upward. After reaching the limit, keep it for 2-3 seconds or more and breathe naturally. Then, exhale slowly, arch your back at the same time, lift your knees and touch your forehead. Lifting your legs in place can not only straighten your feet, but also hook up your toes. There are also two kinds of legs, one is straight and the other is curved, and several postures can be adopted alternately. After practicing one leg for a specified number of times, change to the other leg. This action can strengthen the muscles of legs, hips, hips, waist, spine and other related parts. This movement can also be practiced with heavy ankles.

Four-way leg lift

Hold the fixture, lift one leg forward, and exercise the functional muscles such as the anterior thigh muscles and iliopsoas muscles; Abduction, exercise the gluteus superioris, gluteus medius and gluteus minimus; Adduction, exercise adductor, pubic muscle, short adductor, long adductor, gracilis and so on. Lift back, that is, stretch your legs back to exercise gluteus maximus and cross-country rope muscles. During the movement, the upper body must be stable and vertical, and it is forbidden to roll left and right, lean forward and lean back. After practicing one side for a specified number of times, practice the other side. This action series can be performed by hand or by tying sandbags to the ankles. This movement can not only improve the leg shape and hip shape, but also improve the functions of legs, hips, hips, waist and spine, and assist the practice of basic movements of legs, hips and hips. At the same time, it has a positive effect on the muscle line, contour and control ability of related muscle groups and the basic ability of action modeling, so it can be used in peacetime training and pre-competition training.