For female friends and even all bodybuilders, strengthening hip training can not only effectively reduce fat, but also reduce body fat rate. The most common parts of the human body are abdomen, buttocks and thighs, which are the favorite parts of fat, and these three parts are also the key to blooming a perfect figure. Therefore, for female friends, if they want to lose weight, they must not ignore the training of buttocks. When you improve your hip strength,
Hip strength is sufficient, you have core control, which can continue to provide you with strength during training. Female bodybuilders who can exercise are keen on hip training, because not only can they make their figure more attractive, but more importantly, after the hip strength is enhanced, the training of other parts will be much easier, so female trainers must not ignore hip training.
Of course, hip training is also very important for male bodybuilders. Many male bodybuilders often mistakenly think that hip training is exclusive to female bodybuilders. In fact, this is not correct. Hip training is equally important for men. For male bodybuilders, besides improving their core strength, there is also a very important role, that is, improving their lives? Fighting power? I think all male friends who have practiced ass-butting should have a personal experience. That kind of power impact can be described as incisively and vividly in life. You can try if you don't believe me.
Increased hip strength can make you as hard as iron. Therefore, it is necessary for male bodybuilders to improve their hip strength. Of course, if you want to improve your hip strength in an all-round way, you can add some movements besides squatting, so that you can achieve the effect of hip shaping on the basis of improving your strength. A man's hips are a little plump, and they are still very beautiful. Wearing a formal suit can at least hold them up.
The following set of hip training moves can be of great help to you who are practicing your hips or want to improve your core strength. This training move mainly uses fixed equipment for training, and there is no regular squat training move. If you want to make the intensity stronger, you can deepen your squat yourself, and you can't walk well after training. Don't blame me for not reminding you, because you will also attend hip training and leg training. As the saying goes, hip and leg training is not separated. This action seems to be like this.
* * * There are 7 hip violence strengthening actions, and each action is done in 4 groups during training. It is suggested to gradually increase the weight, and the frequency range of each group is 12-8 or 12- 10 or 15- 10.
Action 1, pull-ups up and down. Pay attention to the extent of downward pressure and rebound during training. Refer to the action chart in detail, try to rent the whole action, and try to choose the maximum weight you can control during training. This action can not only deeply stimulate the buttocks, but also strengthen the legs.
Action two, this device itself is for leg training, but we can deeply strengthen the buttocks by changing the posture. Please refer to the action diagram for details.
Action 3, fix the hip extension of the instrument. This action is the reverse of the body, and the quality is better, and the stimulation to the buttocks is more in place. When training, you must hold the back of the chair with your hands. This action can not only effectively strengthen the buttocks, but also stimulate the muscles on both sides of the thigh, which is very good for shaping the buttocks and legs.
Action 4, Smith machine kicks with load. This action should pay attention to the range of leg movement during training. Refer to the animation specifically, and pay more attention to and feel the stress on the buttocks. This action is absolutely unimaginable for strengthening your hips and legs. After training, your hips and legs will definitely feel full of pumps.
Action 5, leg flexion and extension fixed equipment to do hip push, general hip and leg training action everyone should do, but this action improves the height of the body, thus paying more attention to the strengthening of the hip. During training, we should pay attention to the position and overall posture on which the body depends, push it to a certain extent before putting it down, and keep the angle and amplitude of the action consistent every time.
Action 6, use the fixed equipment of leg flexion to do back kick. Similarly, this action is also done from one side, kicking up to a certain extent and then descending to keep the whole process under control. This action is not only to strengthen the hips, but also to strengthen the calves.
Action 7, fix the leg of the instrument. The position of this action leg is in the middle-refer to the action diagram. Starting from one side, this action can also be done with both legs at the same time.