Hips and legs support the whole weight of the body, and they need strong hip and leg strength as support in daily activities. If the strength of hips and legs is weak, it will not only affect the body's athletic ability, but also reduce the stability of the body and aggravate the wear and tear of joints.
Therefore, when we are young, we must strengthen the basic strength training of hips and legs, which can not only improve our own sports ability and physical stability, but also protect our joints with strong muscle strength. With the muscle protection of bone joints, it can effectively delay bone aging and reduce joint wear. Maybe you didn't notice the effect of insufficient leg strength when you were young, and this effect will show up after middle age. After middle age, with the loss of strength and the aging of joints, the whole body will
This is also the main reason why low back and leg pain will become the most common situation in middle-aged and elderly people. Strengthening the muscle strength training of hips and legs when you are young and using strong muscle protection ability can effectively avoid the common joint wear and pain of middle-aged and elderly people.
It used to be said that if you don't practice your legs when you are young, you will regret it when you are old. This sentence is very important. Strengthening hip and leg muscle strength training can better enhance sports stability, which is very important for friends who love sports and fitness. Strengthening physical stability can help athletes cope with all kinds of emergencies in high-speed sports safely and avoid all kinds of sports accident risks. Therefore, every athlete should strengthen the basic strength training of hip and leg to enhance their own stability.
The training plan for everyone this time is very tense. Fitness people should make full use of controllable weight to complete every movement in training. Slow and complete contraction is the key to deep stimulation. Of course, the quality of training is also the key. Move as slowly as possible during training, and use the method of gradually increasing weight to complete the training. If your gym doesn't have some equipment for exercise, you can use similar equipment instead of exercise. If you want to have enough hip and leg strength, you must carry out muscle building training. If you are a novice, because there are too many movements, you can choose some movements you have mastered to join the training plan, try to master more training movements and exercise your hips and legs.
The following eight hip and leg muscle 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). You can also arrange your own rest time.
Action 1, do Huck Squat with fixed equipment, and the weight used will gradually increase, and each group will do 12- 10 times. During training, pay attention to the waist posture, keep the waist parallel to the equipment, and focus on the hips and legs.
Action 2: Do squats with Smith machine (the distance between feet is wide), and the weight used will gradually increase, and each group will do 12- 10 times. When training, the back should be straight, not stiff, and at the same time pay attention to the opening distance and squat range of your feet, focusing on your hips and legs. Don't push with your back.
Action 3: Use barbells to do sumo hard pull, and the weight used will gradually increase, and each group will do 12- 10 times. This action is very important for choosing the weight. Trainers must choose the right weight, and then gradually increase with training. In training, they should mainly pay attention to the posture of waist and back. When doing squat and hard pull training, the back posture is very important, and the standard posture is fine.
Action 4: Use leg flexion and extension equipment to kick. The weight used gradually increases, and each group (each side) does 12- 10 times. Pay attention to the placement of equipment during training, and put the equipment at the joints of the legs, so that the strength is mainly concentrated on the thighs, hips and legs, which can achieve better directional stimulation effect. Of course, if you want to strengthen the calf, you can put the tangent on the calf for directional strengthening training.
Action 5: Do step squats with Smith machine, and the weight used will gradually increase, and each group will do 12- 10 times. In training, bodybuilders must pay attention to the choice of weight, do not use excessive weight, and pay attention to the posture of stepping and squatting, and pay attention to the final strength contraction.
Action 6 stride with Smith machine, and the weight used is gradually increased, and each group (each side) does 12- 10 times. This action should not use too much weight in training. Novices suggest constant weight training, pay attention to stride posture during training, and control the stability and balance of the body.
Action 7: Do a sumo semi-squat with rope +V rope (the weight used is gradually increasing/unchanged), 5 squats to the finish line, 5 squats to the starting point, and go back and forth 1 group. See the dynamic diagram for details. Use as much weight as possible in this action, and pay attention to the strength of the hips and legs when moving forward.
Action 8: Lift the bent leg from one side with a rope (the rope is fixed on one side), and the weight used will gradually increase, and each group (each side) will do 12- 10 times. Pay attention to the position of the rope during training, put it at the joints, and the strength is mainly concentrated on both sides of the thigh. This action is the best training action to strengthen both sides of the thigh, so you must master it.