Therefore, everyone should strengthen the training and protection of leg strength, because the leg bears all the weight of the body for a long time. If it is not repaired for a long time, it will cause serious damage to the joints of the leg and accelerate the aging of the leg, which is what we often say? Old people get old first? The main reason is that strengthening muscle strength training of hips and legs is the basis of protecting legs and delaying leg aging.
At the same time, often strengthening leg training can improve a person's sports ability and keep the body full of energy and vitality. Today, Bian Xiao recommended a set of hip and leg training exercises for everyone, which can effectively help everyone to train hip and leg muscles, make hips more urgent and round, make them look better to wear, and make legs more powerful from the beauty full of strength.
Fitness must strengthen the training of hips and legs, not just the upper body. The following six diversified hip and leg training movements, each movement is done in 3-4 groups, each group rests for 60-90 seconds, and each movement rests for 90- 120 seconds.
Action 1? Squats with barbells and back kicks are a super group (elastic belt's legs are fixed, which she highly recommends). You don't need a particularly heavy weight to complete it, you need to control it completely. Kick after squatting once during the movement, and the weight used will gradually increase, and each group will do 15- 12 times.
Action 2 Do leg push-ups with Smith machine, and the weight used will gradually increase, and each group will do 15- 10 times.
Action 3: Do a squat with a rope (she strongly recommends stepping on high places, such as an exercise chair). The weight used is gradually increased, and each group does 20- 15 times.
Action 4: Lift the leg from one side with a rope, and the weight used will gradually increase, and each group (each side) will do 12- 10 times.
Action 5? Use elastic belt to walk sideways (squat to a certain extent, such as dynamic diagram), and use constant weight to complete, and each group will do 15 times (back and forth).
Action 6: Use fixed equipment to do the back kick from one side (hip training artifact, if there is no such equipment, you can use similar equipment/actions, such as using rope to do the back kick or Smith machine to do the back kick). The weight used is constant, and each group (each side) does 15 times.