Five sets of detailed training plans for girls' hip and leg exercises, starting, intermediate and advanced.
Hip and leg training program
(1) Beginner hip Program
① Half squat against the wall
Sit with your legs apart and your hips back.
Back against the wall
Each group15s *4 groups
② Self-weight gluteal bridge
Lie flat with your legs hip-width apart.
Exhale and lift your hips.
Each group 12 times *4 groups
③ Sit on your back and lift your legs alternately.
Lie flat and lift your legs.
Inspiratory slow descent control
Each group 12 times *4 groups
(4) Lie on your side and lift your legs.
Lie flat and lift your legs.
Inspiratory slow descent control
Each group 12 times *4 groups
⑤ Kneel behind and kick.
Kneeling posture, push back with one leg.
Inspiratory control slowly drops.
Each group 12 times *4 groups
⑥ Kneeling posture, leg lifting and circle drawing.
Kneeling posture, draw a circle with one leg back.
Inspiratory control slowly drops.
Each group 12 times *4 groups
Hip and leg training program
② Primary hip and leg training program
① Sumo Squat
Legs are twice as wide as shoulders.
Exhale, squat, inhale.
Each group 15 times *4 groups
(2) The standing rope kicks back.
An elastic band tied to the ankle.
Exhale and lift one leg.
Each group 15 times *4 groups
③ Stand and lift your legs.
An elastic band tied to the ankle.
Lift your legs on the expiratory side.
Each group 15 times *4 groups
④ Parallel left-right movement
Legs slightly bent, shoulder width.
Go left and right.
Each group 15 times *4 groups
⑤ Lie on your back and lift your legs.
Lie flat on the ground
Lift the leg on the expiratory side.
Each group 15 times *4 groups
⑥ Flat plate supports to lift legs alternately.
Elbow support and toe support
Exhale and lift one leg.
Each group 15 times *4 groups
Hip and leg training program
③ Intermediate hip joint isolation training
(1) Step squat
The front legs are parallel to the ground.
Exhale knee down
Each group 16 times *4 groups
② Goblet squat
Hands on dumbbells and chest.
Exhale, squat, inhale.
Each group 16 times *4 groups
③ Dumbbell straight leg hard pulling
Hand-held dumbbell waist and back tightening
Exhale downward.
Each group 16 times *4 groups
④ Self-weight gluteal bridge
Lie flat with your legs hip-width apart.
Exhale and lift your hips.
Each group 16 times *4 groups
⑤ One-legged gluteal bridge
Lie flat and lift your legs.
Exhale and lift your hips.
20 times per group *5 groups
⑥ Clamping opening and closing
Lie on your side with a line between your hips, legs and feet.
Exhale and lift your knees.
20 times per group *5 groups
Hip and leg training program
④ Intermediate and advanced hip and leg stimulation training.
① Dumbbell Bulgaria Squat
Hold the dumbbell side pad with both hands.
Exhale squat
Each group 18 times *4 groups
② Dumbbell sumo squat
Hold the dumbbell with both hands and the front side.
Legs are twice as wide as shoulders.
Each group 18 times *4 groups
③ Pull dumbbells with one leg hard.
Hold the dumbbell and lift one leg.
Exhale downward.
Each group 18 times *4 groups
④ Dumbbell-shaped gluteal bridge
Dumbbells are placed above the hips.
Lie flat with your legs hip-width apart.
Each group 18 times *4 groups
⑤ Parallel left-right movement
Legs slightly bent, shoulder width.
Go left and right.
20 times per group *5 groups
6. Stand up and kick the rope back.
An elastic band tied to the ankle.
Exhale and lift one leg.
20 times per group *5 groups
Hip and leg training program
⑤ Advanced hip and leg training
Smith is squatting.
Put the barbell behind your neck and stand in front of your feet.
Exhale and sit still.
20 times per group *4 groups
② barbell sumo squat
Hold the barbell with both hands and the front side.
Legs are twice as wide as shoulders.
20 times per group *4 groups
(3) the barbell straight leg hard pull
Hand barbell waist and back tightening
Exhale downward.
20 times per group *4 groups
④ One-leg hard pulling of dumbbell
Hold the dumbbell and lift one leg.
Exhale downward.
20 times per group *4 groups
⑤ Hip adduction in sitting position
Sit near the back of the instrument.
Exhale, legs apart.
20 times per group *4 groups
⑥ Prone leg flexion
Lie on your stomach with your legs straight.
Exhale legs are completely bent
20 times per group *4 groups