Efficient hip and leg shaping training

 Efficient hip and leg shaping training: 5 actions to enhance physical fitness and make the body sexier

Today I will sort out a set of training exercises about hip shaping, which can help you shape your hips better, make your body sexier, and make your faint ability stronger. The strength of hips and legs actually has a decisive influence on various sports. Whatever you do, you need the strong support of these two muscles. For example, people who love running and various large-scale sports. If you don’t strengthen the strength of the gluteal muscles, then his athletic ability must not be outstanding, because The strength of the gluteal muscles is the core foundation of a person's movement, and all the body's sports activities rely on them to support.

If a person who loves horse racing does not strengthen the strength of the gluteal muscles and core muscles, then he will definitely not be able to complete a full horse, because his basic strength is not enough, the endurance is not enough, the balance and stability of the body are not enough. , For large sports events such as horse racing, the endurance and stability of the athletes are played in the second half. The endurance of the body is basically derived from the hips, legs, and core muscles. The core muscles control basic coordination. Strength, the gluteal muscles control a person’s endurance and stability, so if you want to improve your sports stability, you must practice the gluteal muscles, and if you want to improve the coordination of your body, you must practice the core muscles. .

The buttocks training actions organized for everyone this time are mainly to help you better improve the training quality of the gluteus and leg muscles and to activate the gluteus and leg muscles to lay a good foundation for subsequent training. In fact, hip and leg training is the most needed for fitness training. Activated, because the hips and legs are based on two relatively large muscle groups. If there is no systematic activation training, the follow-up whether it is muscle gain or strength training will have a great impact, so training the hips and legs must first activate the hips. Muscles, completely "open" the gluteal and leg muscles so that subsequent training will be much easier.

There are 5 training exercises today, all of which are not very intensified. They are very suitable for novice training. Do 3-4 sets of each exercise during training, and then give yourself a 90-second rest time after each set to help your physical fitness. Quick recovery.

Action 1, barbell squat, squat as the trump card action, highly recommended, and complete it in the first action, the form of the action can be completed according to the reference picture, slowly find the sense of force, choose the appropriate weight, The weight used in this exercise is gradually increasing or constant, doing 12-10 reps or 12-8 reps per set

Action 2, barbell striding in place, striding is also a highly recommended action. It is very important to ensure a form of action. Pay attention to the angle between the legs and the range of body decline. Please refer to the reference picture for details. This action is used The weight is gradually increasing or constant, and each set is done 12-10 times or 12-8 times

Action 3, fixed instrument leg bending, this is very good for stimulating the hips and the back muscles of the thigh. This action is also very recommended. Pay attention to the overall movement range of the action, so that your partner can assist you in completing it. This is the most perfect one. Just refer to the picture. Of course, your gym does not have this equipment. You can refer to the action demonstration with the back pulling equipment to complete: this action uses a constant weight, and each group is done 15-12 times or 12-10 times.

Action 4, self-weight + elastic belt to complete the hip push + outward expansion on the BOSU semi-circular ball (without BOSU ball, you can use a similar raised object to complete the action), this action elastic belt is necessary, buttocks push + outward expansion are alternately used. Constant weight, 15-12 reps or 12-10 reps for each group

Action 5, the rope + handle is a back kick. Many people can't complete it in the correct posture as possible, which leads to lower back pain. Therefore, you must pay more attention to the form of the action and keep it as much as possible. You can see the reference picture for details. The form is enough. This action starts from one side, and each side must be completed. Pay attention to the amplitude of the action when moving the rope and the angle of the body. The weight used in this action is gradually increasing or constant. Each group (each side ) Do 12 -10 times or 12-8 times