Many movements have become the main force of thighs, resulting in our hips not being practiced, but our legs getting thicker and thicker. What is the reason? Let's analyze the reasons below.
The main muscle of the hip is our gluteus maximus. In fact, the gluteus maximus itself is a strong muscle, but in life, we modern people stand for a long time and sit for a long time.
The hip joint has lost its original function, which leads to the long-term inactivity and dormancy of our gluteus maximus, so we will not exert ourselves in the face of sudden strength training. At this time, we will only use our thigh muscles to the maximum extent, which is why we want to practice ass-lifting but become thick legs.
Therefore, before we train our buttocks, we must first wake up our buttocks muscles. Here are some tricks to wake up our hip muscles.
First of all, we need to prepare a elastic belt by ourselves, and the number of pounds can be chosen according to our own needs. The purpose of using elastic belt is to stimulate our muscles better when we do actions.
The first movement is elastic belt's squat. Similarly, the upper body is straight and the knees are not buckled. We can imagine that there is a sofa behind us, and then squat down actively and forcefully. What needs attention is our standing up. When we stand up, we should take the initiative to push our hips and hold them tight for a second or two. This action can be done several times, and the number of groups is about two.
The second movement is elastic belt walking sideways, which is what we often call crab walking. Pay attention to hold your chest high and raise your head during exercise. Don't lean forward too much, keep your knees apart naturally, and don't buckle.
We can determine the number of groups and steps to activate each time according to our own needs. Generally, five steps from left to right are more appropriate, and the number of groups can be adjusted according to muscle feeling.
The third movement is elastic belt's leg lift, which is generally divided into back lift and side lift. We should be careful not to use the inertia of our legs to kick our legs when lifting our backs.
When the leg reaches the highest point, freeze for a second or two and feel the gluteus maximus tighten. The number and frequency of this action can be the same as that of elastic belt Squat above.
When lifting legs sideways, make sure that the legs are straight and the supporting legs can be bent to keep the core tight. When lifting the leg to the highest point, freeze it for a period of time, tighten it actively, and don't droop naturally.
The last one is the function of elastic belt's gluteal bridge. Note that your feet are slightly wider than your shoulders and follow the ground. Just put your hands naturally on the ground at your sides. When we lift our hips to the highest point, tighten our muscles for five seconds, and keep the hip joint externally rotated against elastic belt.
These are some simple actions to wake up your hips. As long as we wake up the muscles before hip training, our hip exercise will be more effective. You are welcome to give some comments and suggestions after trying.