Today, we want to introduce this set of hip training to you, which contains 5 of the most classic and efficient hip abuse actions that can be said to be indispensable in daily fitness. Definitely worth the collection of all the little sisters who want to shape the peach buttocks; of course, boys can still use it to strengthen the lower limbs and legs!
First of all, the first action - Romanian hard pull, in addition to giving the buttock muscles a strong stimulation to promote their growth, but also mobilize the hamstrings on the back of the thighs to actively work, thus playing a role in improving the lower hip line and tightening the leg shape!
Pay attention to the practice, always maintain a tight core, spine neutral posture. At the same time, the knee joint is fixed and micro-flexed, and the training focus is focused on the hip flexion and extension; to experience the full extension and contraction of the gluteus muscles and hamstring muscles. Do not make the mistake of bending or regurgitating the back when lowering the barbell, so as not to apply too much pressure to the lumbar spine and cause injury discomfort.
Finally, in order to promote the long-term sustained growth of the gluteal muscles, pay attention to maintaining the intensity and challenge of training, and gradually increase the weight!
Next, the fitness circle recognized as the "king of hip training" barbell buttock push, I believe it is the first choice for most of the little sisters in daily training!
During the movement, it is also necessary to maintain a tight core and a neutral posture at all times. When extending the hip joint and pushing the barbell up to the peak, it is almost in a straight line from the knee to the upper back; and make sure to stay at the peak for a while to emphasize the strong sense of contraction of the gluteal muscles and exert the best hip training effect of the movement. Finally, the hips are bent off in a controlled manner, and so on.
A hard pull on one leg can also effectively stimulate the strengthening of the gluteus muscles and hamstring muscles. Moreover, as a unilateral training action, it can better strengthen the stability of the hip joint and avoid the problem of uneven strength and morphology of the lower limbs on both sides.
When practicing, pay attention to maintaining the position of the calf perpendicular to the ground as much as possible, and the dumbbells are pulled up and down the legs throughout the process. First of all, bend the hip and push the hips back to the maximum extent of their own ability to experience the full extension of the gluteus major muscles and hamstrings. But at the same time, do not pursue the downward movement of the dumbbell too much, and there is a wrong posture of bending back and counter-bow. Finally, the hips are extended and pulled up to an upright position.
At the beginning, you can choose a relatively light weight to fully familiarize yourself with the essentials of accurate action, and then gradually increase the weight and strength...
The most classic lower limb training action - the stimulation effect of squat on the hip and leg muscles, presumably there is no need to emphasize it too much!
For best breeching, it is recommended to moderately relax the distance between your feet and practice with your toes slightly outward-facing. Holding weight-bearing dumbbells between your legs, a slight forward leaning posture facilitates more full stretching of the hip muscles when squatting to the bottom. When getting up, be careful not to fully straighten your knees, which is not only friendlier to the knee joint, but also keeps your gluteal muscles under constant force throughout the process, ensuring that you are doubly sore and burst!
Finally, the Leg Lift is also a popular instrumental lower extremity exercise; when you practice with your feet under the pedals, you can concentrate the force to the hip muscles to the maximum.
Take care to ensure that the range of motion is complete, and avoid fully straightening your legs and locking your knees at the peak, otherwise it is likely to cause unnecessary injuries!