Do you know the training method about hip curve? In fact, many people want their hips to look good, so they will carry out some training methods, but many people don't know what methods. Let me share with you the training method of hip curve.

Hip curve training method 1 Do 4 groups for each movement, with 60-90 seconds rest between groups and 90- 120 seconds rest between movements (recommended).

The detailed analysis of the action is completed by using controllable weights.

Warm-up (using hip abduction fixator, do 4 groups, each group does 12 times ~

Formal training action

Action 1, using hip abduction fixation equipment, the weight used gradually increases, and each group does 12-8 times ~

Action 2: Do sumo squats with Smith machine, and the weight used will gradually increase, and each group will do 10-8 times ~

Action 3: Use Smith machine to pull straight legs. The action details are as follows: wide station distance+narrow station distance is the super group, and the used weight is constant, and each group does 10-8 times (in each group, the wide station distance hard pulling is completed once, followed by the narrow station distance hard pulling, and it is completed alternately, and it is done 10-8 times ~

Action 4. Do squats with dumbbells (standing on a padded object, such as two fitness chairs), and the ultra-reduction group will be completed. After completing 8 times without rest-losing weight for 8 times without rest-continuing to lose weight for 8 times is 1 group ~

Action 5: Do an arrow squat with a small barbell of appropriate weight. The weight used is constant, and each group (each side) does 12 times ~

Action 6. Kick after walking in the opposite direction with a small barbell of appropriate weight, with the same weight, and do it for each group (each side) 12 times ~

Training method of hip curve 2 squat

Squat is a kind of physical exercise. The standard of squat is to keep the back straight and the hip joint lower than the knee joint.

This sentence has been praised by the majority of fitness enthusiasts. Squat is the best way to practice ass.

Arrow squat

Squat with an arrow is a difficult sport because it needs balance. First, try to squat with the arrow of self-weight to exercise the required balance. When you can easily move back and forth and keep your balance, start squatting with dumbbells and lift your knees.

Sumo squat, squat.

A variant of sumo squat! We can imagine it as a kind of squat that stretches the distance, because it resembles the Japanese sumo action, so it is named sumo squat!

Hard inquiry (a way of credit inquiry)

Hard pull is a kind of weight-bearing training, which is mainly divided into hard pull and hard leg hard pull. There are also some variants such as Romanian hard pull and sumo hard pull. Dead lifting is mainly used to exercise the lower back, that is, erector spinae, and straight leg hard pulling is mainly used to exercise the biceps femoris, but it also involves the hip muscles and erector spinae.

Hip bridge action

Hip bridge is called a classic movement in hip movement. Hip bridge action has excellent sports effect on hips. At the same time, it also has a great training effect on hamstring muscles and crotch of the posterior thigh.