Therefore, friends who love sports and fitness must strengthen the basic strength of hips and legs. Only when the strength of hips and legs is improved will your footwall be stable, so no matter what exercise you do, it will be safe. The main reason why it is difficult to train the strength of hips and legs is that the muscles of hips and legs are too large. As we all know, the bigger the muscle group, the more difficult it is to train. The higher the demand for action, the general training action is difficult to fully stimulate the whole muscle group.
And the weight is not in place, it is difficult to effectively stimulate the target muscle group, so there has always been a popular saying in the fitness circle? Beginners practice chest, experts practice back, and great gods practice hips and legs? It can be seen how difficult it is to train the hips and legs. Although the position of hips and legs is more difficult to train, it is necessary for bodybuilders to practice. As we said before, the position of hips and legs affects all physical activities of the body.
Therefore, even beginners can't ignore the basic training of hips and legs. If they don't practice hips and legs in the early stage, they will practice later, which will have a great impact on the overall physical training, training safety and overall body shape. Many bodybuilders neglected the training of hips and legs in the early stage, thinking about training the hips and legs after the upper body is trained, and then desperately training the upper body muscles, and the lower body muscles never practice, resulting in the dysplasia of the upper body muscles.
It leads to a serious lack of harmonious aesthetic feeling from top to bottom, so it is absolutely impossible to train the upper body first and then the lower body, because the muscle disharmony caused by this kind of training is difficult to correct and requires comprehensive and systematic training. Today, I arranged a set of perfect hip and leg training movements for you, which can better help you train your hip and leg position and make it easy to train your hip and leg position.
Most of the movements in this hip training plan are super groups composed of two movements, and there is basically no rest between groups. Yes, exercise form is very important. In this hip and leg training plan, don't blindly use uncontrollable weight to complete the action, but really feel the strength of the hip and leg, keep the rhythm of completing the action, find the perfect power point, and the weight used can be increased periodically according to your own situation (whether this weight and heavy weight can be controlled, if the previous weight can).
Superior hip abuse and leg abuse are also good choices. One weight-bearing action plus one weight-bearing action can be considered to form a super group without rest between groups, or two weight-bearing actions can form a super group. You can refer to the actions selected this time and the super group composed of them. The following ***7 hip and leg intensive training exercises are performed in 3-4 groups for each movement, with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between movements (recommended).
Action 1, small barbell stride. Pay attention to stride forward and then boast to the side. See the dynamic diagram for details. The weight used is constant, and each group does 12- 10 times (each side). Control as slowly as possible, pay attention to the angle between your legs, and make every step consistent.
Action 2: stride with dumbbells, which is the same as action 1. The weight used is constant. Do 12- 10 times in each group (each side), and control as slowly as possible. Pay attention to the angle between your legs so that every step is consistent. Note that striding is a step forward, and then a step aside. See the dynamic diagram for details.
Action 3+ Action 4 constitutes a super group-after barbell squats are done for 8 times, they can be done directly without rest-Action 4 is completed 10 jumping squats with weight, which is 1 group. Note that in Action 3, elastic belt needs to bind his legs. When doing squats, his hips drop to a certain extent (minimum), and then rise after a pause of about 3 seconds. In Action 4, elastic belt also needs to be bound with his legs.
Action 5+ Action 6 constitute a super group-after completing Action 5, you can do straight leg stretching with barbells for 8 times (on each side) without rest-Action 6, you can do straight leg stretching with barbells for 8 times, which is a group of 1 Note that the weight used in the two movements is the same. These two movements are more aimed at strengthening the muscles on the back of the thigh. The back of the thigh is closely connected with the buttocks, which will also stimulate the buttocks. Strengthening the back of thigh is also very important for hip training.
Action 7: Do squats with kettlebells/dumbbells, and tie elastic belt with your legs to complete the action. The weight used is constant, and each group does 12- 10 times, keeping a certain amplitude and angle to complete the action.