Intensive training of hip + thigh muscles: 8 movements to build a strong and stylish lower body

The strength of hips and legs is for the athletic ability of those who love sports and fitness, training hips and legs is not only for the body to be more attractive and beautiful, but the strength of hips and legs is more important to strengthen the basic sports strength of the body. This is the core of the hips. Without sufficient hip and leg strength as a support, it will bring various inconveniences to the athlete during exercise and affect the experience and quality of exercise. Take running for example. The hip and leg strength has a huge impact on long-distance running. Especially the second half of the fight is the physical endurance of the athlete, and the basic endurance of the human body comes from the strength of the hips and legs. If your hips and legs are not strong enough, your body will become unstable in the second half of the long run. When you lift your legs, you will feel like you are about to fall. This situation will not only affect your exercise experience, but also increase the risk of exercise safety. If you cannot control your body falling at this time, you will It can cause accidental falls during sports, causing sports injuries,

Therefore, if you want to avoid this situation, you must strengthen the strength of the hips and legs. The strength of the hips and legs is very important for the body's endurance. As long as the strength of the hips and legs is not only an increase in endurance, but also the explosive power will increase, so for exercisers In terms of hip and leg strength, the underlying basic strength of the body is very important. There are many people who love running. They usually run every day, but when they run a marathon, they feel that their physical strength is severely insufficient after halfway through the run, and they even take steps. No, this is actually the reason for the poor basic strength and endurance of the hips and legs, so it is recommended that those who want to participate in the marathon must strengthen the basic strength of the hips and the training of the core muscles. This is very important for horse racing. Strength training must be done during the competition period. Here is a group of intensive training on hip and leg strength. This set of actions can effectively strengthen the hip and leg strength, and can also achieve the effect of hip and leg shaping, so that the hip and leg can be shaped. It has more elastic beauty and strength.

The exercises this time are very characteristic. They are all hip + leg exercises alternate training. The exercises used are all kinds of deadlifts, which have a very good stimulating effect on the strengthening of the hips and legs, and some super The overall strength of the group training exercises is very large. The back thigh muscles are only connected to the buttocks. The strength of the later muscles is very important. It plays a key role in improving the strength of the entire leg. It needs to be strengthened separately. The first step is quality training. The so-called quality training is to train every movement carefully. Every time you do each movement, you must be up to the standard, master the range and rhythm of the movement, and train slowly.

The following is a total of 8 hip-leg joint training exercises, each of which is done in 3-4 groups, with a rest between groups of 60-90 seconds, and a rest between movements of 90-120 seconds.

First do a super group training, combine action 1 + action 2 into a super group (two types of deadlifts). First complete the action 1. Do the barbell deadlift for 15 times and then directly complete the action without rest. 2 Barbell deadlift for 15-12 times Group 1. Note that although these two actions are deadlifts, there are some slight changes in posture, but these small changes change the main stimulation parts of the two actions. Action 1 has more deadlifts. Stimulates the hips, while the deadlift form of action 2 stimulates the back thigh muscles more. Choose the appropriate weight. Use the same weight to complete the two actions. Pay attention to distinguish between action 1 and action 2. , Action 1 holding the barbell is outwards, action 2 holding the barbell is inwards, and the second is that when you pull up to the top, action 1 contracts the buttocks more, while action 2 does not contract the hips, so look carefully at the reference diagram when training. , Make the action a standard.

Action 1

Action 2

This group is also a super group training, action 3 + action 4 constitute a super group (also two forms of deadlift)-when training, first complete action 3 barbell deadlift 15 times and then directly complete without rest-action 4 barbell deadlift 15 times is In group 1, note that it is also a stimulus to the hips and the other to stimulate the back muscles of the thighs. Action 3 is biased to stimulate the hips, and action 4 is biased to stimulate the back muscles of the thighs. When training this action, fix one end of the barbell in the corner. Choose the right weight to complete the action, use the same weight, the posture of this action is easy to distinguish, just look at the reference picture carefully.

Action 3

Action 4

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Action 5, rope deadlift. This action should be trained with a gradual increase in weight during training. They are small weight, medium weight, and heavy weight. Each set is done 12 times. The main strengthening part of this action is the hips, so pay attention to the action Please tighten your buttocks forcefully and carefully look at the reference picture. PS: Don't be embarrassed to do this movement, this movement is a perfect buttocks training movement, and very safe, so don't be shy to do this movement.

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Action 6, instrument leg curl This action is mainly aimed at the back muscles of the thigh and the strength of the calf. It is a very perfect compound training action, which is very helpful for the overall improvement of leg strength. Use increasing weight during training. Training method, do 12 reps in each group, pay attention to the training posture and strength control during training.

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Action 7, instrument leg curl This action is mainly aimed at strengthening the back muscles of the thigh. It is the same action as action 6 and uses the same equipment, but this action is trained from one side. The training is also the same way of increasing weight. Group (each side) do 12-10 reps, full strength control.

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Action 8, the leg flexion and extension equipment strengthens the back muscles of the thighs. Note that the posture of this action is to reverse the body to complete the action. This action posture is difficult to control and stabilize during training, so you can use light or medium weight at the beginning For training, when you have mastered the main points of action, use heavy weight stimulation. Do 12-10 reps for each group (each side), and exercise full strength control during training.