If a person's hip and leg muscles are weak, it will first affect his exercise ability, and then reduce the stability of his body. This is why people with weak leg strength are prone to leg weakness when running, and the control of his body drops rapidly under high-speed exercise, which leads to the loss of control of his body and sports accidents. Many athletes attribute these situations to the normal reaction of exercising, but they are not. The main reason for this situation is the lack of strength in hips and legs.
Therefore, people who love running must take time out to strengthen the training of hip and leg strength. Strong hip and leg strength is the foundation to stabilize their bodies and an important condition to enhance explosive power. If they don't have hip and leg strength, don't think their bodies are explosive. The so-called strong legs are really strong. If you don't practice your legs when you are young, you will regret it when you are old. Strong hip and leg strength is a necessary condition to stabilize your body, and people will soon lose their whole body strength after middle age. If you strengthen your hip and leg muscle strength training when you are young,
Today, Bian Xiao recommended a set of perfect hip and leg strength training exercises for everyone, which can help you to build muscles efficiently in your hips and legs.
The following six hip and leg strength training exercises are performed in 3-4 groups, with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between movements (recommended).
Action 1, using Smith machine+fitness chair to complete Bulgaria's leg-splitting squat (the action drops lower, for better stretching hips, see the animation), and the weight used is gradually increased/unchanged, and each group (each side) does 12-10 times.
Action 2: objects standing at a certain height (such as fitness chairs, etc.). ) Do hard drawing with barbell piece as load (it can be lowered lower, stretched deeper and stimulated deeper), and the weight used will gradually increase/remain unchanged, and each group will do 12-10 times.
Action 3: Use an object with a certain height (such as a fitness chair)+Smith machine to install the steps. The weight used is gradually increasing/constant, and each group (each side) does 12- 10 times.
Action 4: objects standing at a certain height (such as fitness chairs, etc.). ) Use barbell to load the step, and the weight used will gradually increase/remain unchanged, and each group (from left to right 1 time) will do12-1time.
Action 5 Use a small barbell to complete the lunge squat, and the weight used will gradually increase/remain unchanged, and each group (each side) will do 12-10 times.
Action 6: Stand up, take the barbell piece as the load, and complete the straight leg side lift. The weight used is gradually increasing/constant, and each group (each side) does 12- 10 times.