To improve the safety control of equipment use, imagine a trainer who doesn't even have basic equipment control, how to train and how to carry out high-intensity muscle building training. For bodybuilders, the first point is the safety control equipment. Only when the trainer can safely control the training equipment can the subsequent muscle building training be carried out, so whether you want to gain muscle or lose fat, the first thing to do is to improve your basic strength. Your strength determines the quality of your fitness. When your strength is improved, your body can better control the training equipment safely, and the training action is also greatly improved.
In the early training, bodybuilders should first carry out strength training to improve their core strength, arm strength, shoulder strength, back strength, hip and leg strength. These advantages should focus on training. Only by improving the strength of these strength areas will the effect of your fitness training be more quality, better and safer.
Today, I will organize a group of hip and leg strength training for you. Hip and leg strength plays a great role in fitness and various sports. If the trainer's hip and leg strength is insufficient, it will affect the training effect and sports performance. Therefore, fitness must strengthen the strength of hips and legs. Strengthening the strength of hips and legs can make the body more stable, and it can stabilize the body in various sports or fitness training.
This hip and leg strength training program is very clear about the choice of movements. It is suggested that each hip and leg training plan should add at least one movement that can be completed with heavy weight, and arrange it to be completed in the first movement with a low frequency (8-6 times), and control it as much as possible, and combine it with other movements to give the buttocks the fullest stimulation.
What exercises can make you use heavy weights on your hips, such as hip push in this training plan, which can make you use heavy weights, low times, squats and so on. And what exercises on your hips are not suitable for using heavy weights, such as using ropes to kick backwards in this training plan, so as to keep the movement complete and use appropriate weights is the best. Therefore, pay attention to the weight used when choosing the action.
The following six hip and leg strength training movements, each movement training completed 3-4 groups, each group as far as possible to achieve about 8- 12 times.
Action 1, do hip push with barbell (leg tied to elastic belt), use heavy objects, use constant weight, do it 8 times in each group, and try to control it. This action can fully stimulate the whole hip and thigh, which is a very good hip and leg strength training action. Doing this action often can effectively improve the basic strength of hip, leg and core, enhance the physical stability and the strength of the upper and lower hubs during exercise, and enhance the safety of sports.
Action 2: Use barbell to do hard pulling, use medium weight or above, and the weight used is unchanged, and each group does 10 times. Hard pulling is the training basis of many movements. For example, if you want to do barbell rowing, it is a very basic action to master hard pulling first. You must master its main points in training, especially the posture training of the back.
Action 3, kick back with a rope. This action starts from one side and the weight used is unchanged. Do 12 times for each group (each side), with complete control. This action is a very hip-leg integrated training action, which can directly stimulate the important strength parts of the legs and hips, but this action is not suitable for weight training, so you must choose your own weight when training, and this action is right for weight.
Action 4, use a small barbell to do straight back lift, with the same weight, each group does 10 times, with perfect control and as slow as possible. This action is mainly aimed at hip shaping training, which is very suitable for girls to exercise, and can effectively help train plump, round and full hips, making them more stylish, attractive and attractive. Pay attention to the posture of your back during training, and don't use force on your back.
Action 5: Use rope+straight rod for hard pulling. The straight bar has an ultra-wide grip and the palms are opposite. The weight used is constant, and each group does 10 times. The focus of this action is the same as that of action 3. Pay attention to your back, and your back will not exert strength during training.
Action 6: Do breaststroke buttock push with your own weight. The weight used is the same, and each group does it 20 times. This action is definitely the perfect action to improve your ability in a certain direction. Whether it's a man or a woman, it will directly promote you.