Someone who must know something about fitness, whether you are a beginner or a professional fitness expert, right? No squats, no hips? This sentence is no stranger. However, do you really understand this action? If you really want to fully stimulate the hip muscles and make them grow, the aspects involved are more in-depth, that is, you need to have a deep understanding of squat movements. For example, as long as you do squats, there is no need to stimulate hip muscles. We need to reach a certain range to keep the thigh eccentric, so that the muscles of the leg can participate in the stress.
For example, there are also requirements for the standing distance of squats. It is better to stand a little farther than ordinary squats, because the muscles of the legs, especially the muscles on the front side of the legs, are the main development of traditional squats. Then, why do many girls not practice their hips after squat training, but their legs become thicker? Since squat is not very suitable for hip training, what should I do if I want to exercise my hip muscles?
It's not that simple to exercise hip muscles. We need to make all the muscles of the buttocks get proper exercise and participate in the stimulation of the buttocks. Gluteal muscles are mainly composed of gluteus maximus, gluteus minimus and gluteus medius. Of course, we can also simply divide it into three parts: upper, middle and lower. For their training, what we want is the thickness and width of muscles, and of course there are strict requirements. In this way, we should carry out different training according to our physical condition and the body shape we want to get.
Action 1: straight leg hard pull
This action needs a barbell, so I suggest going to the gym. Face the barbell, stand upright, with legs shoulder-width apart, hands naturally placed vertically, waist and back as stable as possible, and abdomen tightened. Then, the upper body leans forward to hold the barbell, and the distance between the hands holding the barbell should be shoulder width, and the legs should not be bent. Then, pull up and pull the barbell to the abdomen position until the body is completely straight. After a short pause, slowly put down the barbell, move down to the left and right ankles, then pull up, and so on.
Action 2: Load-bearing hip punch
This action still needs a barbell as an aid. Find a place with a bench, bend your upper back and lean on the bench, with your legs perpendicular to the ground and your feet close to the ground. Place the barbell in the abdominal position, hold the barbell with the palm up, the distance between the shoulders is slightly equal to the shoulder width, and keep your arms straight. Then stand up and let the barbell move up, while keeping the waist, hips and thighs in a straight line, and try to do it in this position.
Action 3: One Leg Hip Bridge
One-legged gluteal bridge is based on gluteal bridge, and one leg moves. One is to lie on your back on a yoga mat, with your legs bent, your feet close to the ground, your back and waist resting on the ground, and your hands naturally placed on your sides and attached to the ground. Then, lift one leg, straighten it up and be perpendicular to the ground. After these actions, stand up, lift your hips off the ground, and lift your lower back off the ground at the same time. This process stops, and then slowly control the power to go down. When moving down, don't touch the ground with your hips, and keep your straight legs stable.
Action 4: Hip bridge
Almost all of the above movements are based on the hip bridge, which is a very good and classic movement for hip practice. Lie flat on the ground, bend your legs to touch the ground, put your back, waist and hips on the ground, put your arms on your sides naturally, then stand up, let your hips and lower back leave the ground, stop and slowly fall down, let your hips move down without touching the ground, and repeat this action.
Almost all of these movements are based on hip bridge movements, so you can master the training method of ass-lifting first. For women, it takes about three times a week to train, and each group of movements takes about 10 times. If you master the technology completely in the later stage, you can increase the number of times, groups and weight. This should be adjusted according to your own adaptability. I hope everyone who works hard can get the results you want.