There are all kinds of movements to practice hip and stovepipe, and you only need to master these basic movements and keep practicing for a long time, so you can easily harvest beautiful legs and stovepipe.
Each movement is 4-5 groups, each group 12- 15 times, and the rest between groups is 30-60 seconds. It is suggested to add some weight on the premise of ensuring the action standard, and the effect will be better! Come and have a try!
Action one, squat down
Note: the distance between feet is shoulder width, and the soles of feet naturally move forward. Inhale and move your hips back, while kneeling down slowly until your thighs are roughly parallel to the ground. Be careful that your knees do not exceed your toes, and your knees follow your toes. Exhale, hips and legs, get up and restore. Be careful not to bend your knees inward or outward.
Action 2, lunge squat
Note: Stand with your feet back and forth, and the distance is about twice the shoulder width. Toes in front, forefoot on the ground, hind toes on the ground. When inhaling, bend your knees and squat slowly until the front side of your thigh is parallel to the ground. Be careful not to touch the ground on the back knee and don't lean forward too much. The two legs exert force in coordination, with the front leg exerting force about 80% and the rear leg about 20%.
Action three, pull hard
Note: Stand with your feet parallel and shoulder width apart. Hold the dumbbells in both hands and put them on both sides of your thighs. Inhale, move your hips back, bend your knees slightly, slowly lower the dumbbell below your knees along the front side of your thighs, exhale, and get up and restore.
Action four, squat jump
Note: this movement is based on the change of squat, and it is very simple to master the essentials of squat. In addition to hips and legs, there is also the explosive force of calves and the power of arm swing.
Action 5: Lie on your side and lift your legs.
Precautions: Lie on your side on the mat, with your thighs straight and your calves bent. Viewed from the side, the whole body should be on a plane. When exhaling, lift it on the thigh, lift it to the maximum, and inhale slowly. Pay attention to the whole process and keep your body stable.
Action 6. Kick the back of the leg
Precautions: Support on the ground as shown in the figure, and pay attention to that the palm of your hand is directly below your shoulder and your toes are pointing to the ground. Keep breathing evenly, keep your knees close to your elbows, then straighten out and kick.
Action 7: Alternate lunges and squats
Note: this action is a deformation of unilateral lunge squat, and the main points are the same as lunge squat. The advantage of this action is that exchanging squats is beneficial to relieve the tension of one hip and leg. At the same time, it can fully stimulate the buttocks and legs in a limited time.
This is the basic action to exercise hips and legs. If you want to lift your hips and stovepipe, it is enough to master these movements! It is recommended to practice 2-3 times a week. After mastering the essentials of action, you should apply weight slowly to achieve better results.