Leg strength is the pillar of the body, and leg muscle group is also the largest muscle group in the human body. The main strength of the human body is also concentrated in the legs, so the strength of the hips and legs controls a person's athletic ability. If you are a sports enthusiast, no matter what kind of large-scale sports you love, you should pay attention to the training of leg strength and core strength, so the hip and leg muscle groups are the parts that really make your strength break out. As long as you practice your hips and legs, your athletic ability will be enhanced, even if it is outdoor ultra-high intensity exercise.
Today, I'm going to organize a group of super group exercises about hip and leg strength training. Although the position of hips and legs is the main concentration area of strength, it is very difficult to practice when training because the muscles of hips and legs are too large. If there is no efficient action combination, it is difficult to achieve truly efficient training. Therefore, the training of hip and leg muscles should not only pay attention to the use of equipment weight, but also pay attention to the strategic combination of training movements. A good combination of movements can make the training effect better.
The movements and methods selected in this hip and leg training plan pay more attention to the peak contraction during training and the control of the weight used in the movements. Control is really critical, and it is the best state to increase the weight you use under complete control. The use of elastic belt is very important in hip and leg exercises, which will make you feel more focused and more stimulated when practicing hip and leg.
The following hip and leg training movements, each movement to do 4 groups, each group rest for 60 seconds.
Action 1, do a sumo squat with Smith's weight. This action must be bound with elastic belt (the best choice), and one end of elastic belt is fixed on the fitness chair, and the other end is fixed on the corresponding position of the thigh (refer to the action demonstration). Pay attention to the distance between your feet and the degree of squat when doing sumo squat. You want to abuse your hips and legs, so it is very important to stop and contract (+elastic belt) at the peak, that is, stop and deliberately tighten your hips and legs when doing squats and returning to the top. This is the most perfect. The weight used gradually increases or remains the same, and each group does 12- 10 times.
Action 2, lean on the lying fitness chair and kick up with Smith machine. In this movement, it is very important to pay attention to the posture of the foot and find the corresponding position, and the best sense of strength is very important. Pay attention to the range of kick up and kick back, master the best range, and the stimulation will be more in place. Pause when you hit the top, and deliberately tighten your hips and legs, which is the most perfect. The weight used gradually increases or remains the same, and each group does 12- 10 times.
Action 3, do a side lift with dumbbells. You can load barbell pieces or dumbbells as in the reference picture, and complete the action from one side. You also need elastic belt to achieve the best effect of hip and leg abuse. Pay attention to the range of leg movement during each side lift, and concentrate your strength on your hip side for better control. Try to keep the control slow in the process of returning the ball, and the weight used will gradually increase or remain the same, and each group (each side) will do 6544.
Action 4+ Action 5 constitute a super group-complete Action 4, stand on a high place and do a sumo squat with dumbbells (using elastic belt) 10 times, and then finish it directly without rest-Action 5, do a sumo squat with dumbbells (using elastic belt, squat twice when squatting to the lowest place), 10 is a group 1 0. Note: The action forms of these two actions. The action is also suspended when returning to the top, deliberately tightening the hips and legs to achieve the best stimulation effect.