Hot-blooded tension hip and leg strengthening training

Hot-blooded tension hip and leg strengthening training: 7 movements make hip and leg strength bursting to enhance sports and joint protection

The strength of hips and legs is extremely important for every athlete. If the basic strength of the hips and legs of an athlete is insufficient, it is a very dangerous thing. If the strength of the hips and legs of the athlete is insufficient, it is equal to direct Lost the self-protection ability of sports, especially those who love football, basketball, and other large sports, must strengthen their own hip and leg strength training, because strengthening hip and leg strength can directly enhance their own stability and rapid response. Strength and explosive power, these are the basic strengths that are indispensable in the sports field. If an athlete has insufficient basic strength, then the body will lack stability in the high-speed movement in the sports field. When the body is unstable, various kinds of Sports training accidents, because the body is out of control in an emergency when the stability is insufficient in high-speed sports, which increases the risk of training accidents, so athletes must strengthen the training of hip and leg strength.

 

Of course, not only athletes need to strengthen their own hip and leg strength training, in fact, each of us should properly strengthen the hip and leg muscle strength training, because improving the hip and leg muscle strength can reduce the pressure on the joints of the body, because of all the weight of the body They are all supported by the legs. Daily activities will cause some wear and tear on the joints. People with insufficient leg muscles will wear more joints. This is why people are prone to leg joint pain after they reach middle-aged and old age. The main reason is that with the loss of muscle strength with age, the bones and joints lose the best muscle protection umbrella, which increases the strength and wear, so that the joint pain is played. If you want to avoid joint pain in the middle and old ages, then strengthen the buttocks when you are young. Leg muscle strength training is essential, muscles are the best umbrella for joints.

 

Today I will organize a set of very complete hip and leg strength training exercises for everyone. This hip and leg training is composed of multiple exercises with very high intensity. If your training level reaches a certain level, you need to use high-intensity training to obtain Better progress, then this training program is worth trying. This time the demonstrator’s movements are very standard and the control is in place. If you are a new fitness person, you can refer to the demonstration of each movement to make the movements more standard (you are a new fitness person, this is really important), you can Reduce training intensity and equipment weight for training.

The following 7 hip and leg strength training exercises, each of which is done in 4 groups, rest between groups for 60-90 seconds, rest between exercises for 90-120 seconds, some exercises are completed with a constant weight, and some exercises are completed with a gradually increasing weight

Action 1, use fixed equipment to do leg lifts, the distance between the feet is very wide, the descending process should be controlled slowly, the weight used is constant, and each set is done 10 times

 

Action 2, use a barbell to do sumo deadlifts, with your toes facing outwards at a certain angle. You must control this movement throughout the entire process. Use a constant weight. Do 10 reps for each set.

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Action 3, use fixed equipment to do squats (Hacker squats). If you don’t have this equipment, you can use a barbell/Smith machine to do squats instead. Similarly, this action must be controlled throughout the entire process, and the descent must be slow. To feel the force of the hips, the foot stand is very wide, the weight used gradually increases, and each group does 12-8 reps

 

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Action 4, use fixed equipment to do single-leg squat + back kick, complete with the same equipment, use a barbell/Smith machine to replace completion without this equipment, start from one side of the movement, and the process of descent should also be slow Control, use the weight gradually increase, each group (each side) do 12-10 times

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Action 5, the body depends on the fitness chair and uses the weight of the barbell to do the hip push (the calf position must be attached with an elastic band). This action is completed in the super decreasing group. First, load the barbell 10 times and then directly put down the barbell-use your body weight Do 20 times as 1 set

 

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Action 6, use a small barbell to load a lunge squat + back kick, and the weight used is constant. This action is to do a lunge squat once + back kick once, alternately, each group does 15 reps

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Action 7, use kettlebell/dumbbell weights to do squats, squat to a certain extent and get up, be sure to slow and control, use a constant weight, do 10 reps for each set