1, hip extension is greater than knee extension.
In compound movements (such as hard pulling), if you want to stimulate the buttocks more than the legs, there is a trick: the range of hip extension is greater than that of knee extension. In other words, it needs hip movement, knee assistance and overall movement of lower limbs.
How do girls practice the exercise method of lifting hips and legs?
2. The whole knee joint is stable.
In the process of doing movements, in order to ensure the safety of training and maximize the training effect, we can't change the spatial position of the knees and move back and forth. To do this, we need strong knee stability and core stability. After all, the body is a connected whole. Maybe you need to add some freehand knee stability training before you officially start hip training, or during your daily training.
How do girls practice the exercise method of lifting hips and legs?
3, need to activate the abdomen
First of all, after the abdominal strength and lower back muscles are tightened, like two pieces of small armor, the upper body can be kept straight (the waist is not convex, and the upper back is not arched); Secondly, keeping abdominal tension can reduce the load of lower back muscles, not only reduce the risk of injury, but also avoid waist compensation.
How do girls practice the exercise method of lifting hips and legs?
4. Hip and hip activity before training
Before formal training, you should move your hips and hips. Ten-minute self-weight training (such as alternating backward squat, twisting hip bridge, pushing hip squat, hard lifting knee with one leg, etc.). ) It can not only help you move your iliac joints and hips, but also warm up and give your muscles a signal to start working. After awakening the perception of the buttocks, we can better and more deeply stimulate the part of the force: the buttocks.
How do girls practice the exercise method of lifting hips and legs?
5. The change of action rhythm should be flexible.
If you want to kick your hips without thickening your legs, you must deepen the action mode of hip strength. When the movements are not well mastered, the flexion and extension of the knee will unconsciously be greater than that of the hip. Originally, the hip muscles were the dominant force, but they became quadriceps. In order to better control my movements and find the right parts, I usually deliberately slow down the rhythm of the first 7-8 movements, using 3 seconds for centrifugation and 2 seconds for centripetal movement, which is summarized as 3-2; After finding the feeling or feeling that can grasp this action well, adopt the rhythm of 3- 1 I'm exhausted, plus a few quick half-exercises. This group will be sour and refreshing.
How do girls practice the exercise method of lifting hips and legs?
6, unfavorable choose overweight weight.
It is said that weight can stimulate muscles better, yes, but that is for top masters who can fully master the movements. Before learning to move, you must use the weight you can control. CMers, we're not going to practice weightlifting. There is no need to call that number.