It can directly enhance the core strength, because the most important areas of core strength are waist, abdomen and buttocks, which constitute the most important core muscle strength of the human body. I don't think I need most of the core strength. As an athlete, we should often hear the importance of core muscle groups, and every fitness coach has been emphasizing the importance of core muscle groups. All sports activities of the human body need core strength. The stronger the core strength, the stronger a person's basic physical fitness and sports ability, and strengthen the training of core strength.
So don't ignore the strengthening of core strength. Of course, strengthening core strength can't ignore hip training. Some male bodybuilders are generally reluctant to strengthen their hips, thinking that it is exclusive to female bodybuilders. In fact, you don't know the benefits of practicing hip muscles. The first benefit of strengthening hip training for men is to improve their ability in a certain aspect. I don't think I need to explain. Everyone knows.
And hip strength is a necessary part of improving core strength. If you want to improve the quality of core strength, then you must practice hip strength. Here is a group of exercises about hip muscles. This group of training is very simple and very suitable for people who exercise at home. This training is done with dumbbells, so there are not too many restrictions, and it has a good effect on shaping buttocks.
The second hip training plan is perfect, absolutely sour and refreshing after training, and the selected movements are also very special. Use the super group to increase the training intensity. All the movements are done with dumbbells as heavy objects. It is still very important to add three perfect hip activation actions before hip abuse. Elastic belt is the best choice to activate buttocks. If your hips don't feel good when you practice, I suggest that you must add activated movements to help you find a better feeling of finding your hips. Do 4 groups for each movement, with a rest of 60-90 seconds between groups and 90- 120 seconds between movements (recommended).
The first is the action of moving the hips, which is done by using the body weight+elastic belt. There are three movements that can activate the buttocks, which can be a good reference for her movements. Do 1-2 groups for each movement, and do 15-20 times for each group to fully warm up and effectively move the buttocks.
Action 1+ Action 2 constitutes a super group (two actions are shown in Figure 3)- Complete the action 1, do the dumbbell lunge without rest for 4-5 times-Action 2, do the dumbbell squat for 4-5 times without rest, then complete the action 1, and do the dumbbell lunge for 4-5 times, which is 65438+.
Action 3+ Action 4 constitute a super group-complete action 3 and do dumbbell weight-bearing in-situ stride 12 times and then do it directly without rest-action 4 and do dumbbell hard pull 12 times, which is 1 group.
Action 5+ Action 6 constitutes a super group-do sumo squats with dumbbells (feet tied to elastic belt) for 5 12 times, and then do it directly without rest-Action 6 puts one foot on the dumbbell and does one-legged hip push with weight 12 times, which is 1 group.
Action 7: Put your feet on the fitness chair and push your hips with dumbbells (your feet must also be tied with elastic belt). When doing movements, each group should do hip push and hip abduction once, alternately, and each group should do 12 times. Pay attention to the range of hip push, control the weight and feel the hip force more.