Take squat as an example, as we all know, squat is the best movement in leg training, but the first part of this movement is not the leg but the hip, which slowly stimulates the leg muscles with the squat range, so the first part of the training is the hip. If your hip strength is not strong enough, it will definitely affect the training effect.
So this is why there is such a saying in the fitness circle. You want to practice your legs, you have to practice your hips, okay? Because leg training needs hip assistance, hip training can not only improve basic strength.
And it will make the figure very beautiful, especially for female friends. If they practice their hips well, they can perfectly bloom their S-shaped curve figure and show their infinite charm, especially after losing the fat on their hips and abdomen through training, the elastic hips and the abdomen full of line beauty will be perfectly combined to bloom the most beautiful and sexy figure of women.
Of course, it is not a woman's patent to use hip strength training to shape the hips. Similarly, men should also strengthen hip strength training when exercising, because hip strength is the support of body stability, which can balance the flow and transmission of upper and lower body strength in various high-speed sports, better stabilize the balance of body strength in high-speed sports, and is also the basis of physical endurance. At the same time, strengthening hip strength is of great benefit to male friends. If you want to improve yourself in a high-speed sport,
What is the most popular sentence now? Is it happier for men to practice squats and women to practice? I believe everyone understands, so I won't say it here. In short, if you want to strengthen yourself.
Then practice your hips and legs. Hip and leg strength is always a person's basic strength. If the basic strength is not strong enough, with the growth of age, muscle fibers will degenerate, strength will be lost a little, and physical activities will become more and more dull.
Moreover, the stability of the body will also decline, which is why people will become more and more unstable in middle-aged and elderly people. Muscle fibers with load-bearing strength degenerate and lose. If you strengthen the training of muscle fibers when you are young and your muscles are well developed, this situation will be delayed. Although we can't stop its degradation, we have more muscle fibers than ordinary people, so it will take a long time even if it is degraded. This is why strengthening muscle strength can delay aging.
Here is a set of exercises about hip and leg training, which can help you build a perfect figure and enhance muscle strength. This training plan is very targeted-1. Choose more diversified exercises to strengthen the buttocks (super group+super decreasing group).
2. strengthen the muscles at the back of the thigh. The muscles in the back of the thigh are really important. Many movements require the participation of the muscles in the back of the thigh. If the muscles in the back of your thigh are weak, it will really affect the overall strength development of your lower body. Therefore, the muscles behind the thigh are the key to leg training, so we must pay attention to them.
In this training plan, super group and super decreasing group are also used. The hip abuse action with load and the hip abuse action with self-weight form a super group to ensure good action quality and complete each action. Some actions use regular time and some actions use high time, which is set according to the selected action. More importantly, let the buttocks find a more exciting feeling. When you finish each movement, choose the right movement, choose the right weight, grasp the amplitude of each movement, grasp the rhythm of the movement and make progress slowly.
This training group I * * * has seven movements. During training, do 3 groups for each movement, with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between movements (recommended). All moving pictures are slowed down just to make you see more clearly.
Action 1, do a barbell squat (T-barbell). For this action, you only need to fix one end of the barbell bar in a corner and other places where it can be fixed. Just grab one end with both hands and do a squat. The weight used increases gradually, and each group does 12- 10 times. Pay attention to the amplitude of the action.
Action 2+ Action 3 constitute a super group-to complete Action 2, do Bulgarian leg-splitting squats 12- 10 times (on each side) with one foot relying on a flat fitness chair, and then complete it directly without rest-Action 3 completes straight leg swing (legs tied with elastic belt)12-/kloc-0 with a fixed device.
Action 4: Always hold the solid and use your own weight to kick, and tie elastic belt with your legs. The action starts from one side, the weight used is constant, and the action is completed many times. Each group (each side) does 20- 15 times. Pay attention to the range of kicking on each side.
Action 5, do Romanian hard pull with fixed equipment. If there is no fixed equipment, you can use barbells or dumbbells to do Romanian hard pulling instead of this action. The weight used increases gradually, and each group does 12- 10 times. Pay attention to the decline of hard pull and the angle change of upper body and lower body during the action.
Action 6: Do an arrow squat with a small barbell. This arrow squat is not always in a straight line, but every time the legs move in an oblique direction, which can better stimulate the outside of the buttocks. The weight used is unchanged, and each group does 15 times (each side).
Action 7, the body relies on the barbell to do hip push on the flat fitness chair. This action is done in the super-reduction group. After finishing 12- 10 hip push, do not rest, and continue to finish after a certain weight loss-1 2-10-8 hip push is1group.