This is the Longmen. This kind of fitness equipment is relatively safe, not easy to get hurt and easy to control.
Action 1: Wire kick, this action stimulates the gluteus maximus more, this action can reduce the force of the muscles at the back of the thigh, which can make it easier for you to find the feeling of hip force during fitness. Just try it.
Action 2: wire squat, this action is a bit like leaning against a tree, and it feels like an old bear squatting on a tree. Of course, there are often girls squatting on trees with squat racks, but in short, wire squatting will be more friendly to the spine. Friends might as well have a try.
Action 3: Pull the wire hard. In fact, this action is a replica of the hip bridge or hard pull, and it is also to stimulate the muscles of the buttocks. It is suggested that you tighten the gluteus maximus when retracting to stimulate the muscle fibers to the maximum extent. If you use this kind of exercise, you'd better have a higher weight, otherwise the effect will be limited.
The above are the three movements of practicing hips and legs in the gantry, and of course there are other training movements:
Action 4: barbell squat, which is different from traditional squat. One end of this barbell is fixed, so it is safer to practice. If you dare not do a weight-bearing barbell squat, you can change it to this action, but one end of the barbell can be fixed tightly!
Action 5: Pull hard with a barbell. Although I know that many girls are not familiar with this movement, and it is difficult to learn, if you want to build the figure of an online celebrity, you still need to learn this basic Romanian hard pull, even if your range is smaller.
Note: the weight of hard pull must start from the lightest, the back should be stretched straight, and the pole should be close to the leg.
This is the end of today's exercise sharing. I hope you can learn these five tricks. It doesn't matter how hard you learn. The first three simplest movements are not easy to master!