Therefore, if athletes want to experience happy and safe sports, they must strengthen the strength training of hips and legs, strengthen the basic strength training of hips and legs, which can not only enhance sports safety and physical stability, but also improve the protection of bone joints and prevent the bone nutrition and strength of hips and legs from losing prematurely with age. Hips and legs support the whole weight of the body and are worn in long-term daily activities. As a result, the skeletal joints of the legs become the first aging parts of the human body, especially the joints of the legs, which are the first to enter aging. When you are young, strengthening the muscle strength of hips and legs can reduce the pressure on the skeletal joints of legs, thus protecting the joints of legs and delaying the aging time. Therefore, it is of great benefit to strengthen the muscle strength training of hips and legs scientifically when you are young.
Today, I'm going to organize a group of exercises about hip and leg strengthening training, which can strengthen the basic strength of hip and leg with very high intensity for everyone.
This hip and leg training program consists of six movements, all of which are completed within 30 minutes, which is very intense. If your level reaches a certain level, you really need some training intensity to improve yourself. Greater training intensity can be used periodically and can be arranged as planned during muscle training. For example, if you want to increase the intensity of training, you can completely shorten the rest time between action groups. Each group can rest for 60 seconds before completing the action, so the rest time can be shortened to 45 seconds or 30 seconds after increasing the intensity of training, so the overall intensity will be improved. So the choice of weight is also very important. Can you complete the movements as standard as possible during the shortened rest time between groups? In any case, ensure the quality of the action, the displacement of the whole process and more control.
This group of training mainly uses dumbbells, ropes and barbells to complete the training plan in various movements. There are 6 intensive training movements, each movement is done in 3-4 groups, and there is a short break between groups or movements.
Action 1, do lunge squat/stride with dumbbells, the weight used is constant, and each group does 12- 10 times (each side). Pay attention to the angle between thighs and calves when striding, and keep the same every time.
Action 2: Do hard pulling with dumbbells, with constant weight, and do 12- 10 times in each group. Pay attention to the degree of movement decline, pause 1-2 seconds when the dumbbell is pulled to the top, and tighten the hips and legs.
Action 3: Use rope+handle to pull hard, with constant weight, and do it 12- 10 times in each group. Pay attention to this action from the back, pay attention to the amplitude of the action. When the upper body drops to a certain extent, the lower the contraction, the greater the degree. Focus on the hips and legs, and pause at the peak 1 -2.
Action 4, kick back with a rope. This action starts from one side and the weight used remains the same. Do 12- 10 times in each group (each side). Pay attention to the range of kick, so that you can keep a certain range and angle every time to feel the strength of your hips and legs.
Action 5: Do squats with ropes and handles, with constant weight, and do 12- 10 times in each group. Pay attention to the amplitude of each squat and keep it within the control range.
Action 6: Use the barbell bar to do in-situ stride, with the same weight. Do 12- 10 times in each group (each side). Pay attention to the amplitude of the action and the angle between the thigh and the angle when doing the stride, and keep the same every time. Feel your hips and legs more, and the sense of rhythm is very important.