Strength determines the quality of sports training

Strength determines the quality of sports training: 6 special actions to enhance the strength of hips and legs so that sports power bursts

The most important thing for bodybuilders is strength. Without strength, everything is a cloud for training. Whether you are gaining muscle or losing fat, strength is the core of training. If your body’s strength is insufficient, everything is nothing. If you don’t perform strength training, it’s a futile exercise. Not only can you not develop perfect muscles, but it also increases safety risks during training. Because insufficient strength can bring the risk of training accidental injury to fitness at any time, and if the trainer focuses on the whole body Basic strength training can effectively improve the body's control of external weight and improve the safety control of the equipment. Just imagine if a trainer does not even have the most basic equipment to control the strength, then how to train and how to do it For high-intensity muscle-building training, the first point for bodybuilders is to control the equipment safely. Only when the trainer can safely control the training equipment, then he can carry out subsequent muscle-building training, so no matter what you Whether you want to gain muscle or lose fat, the first thing to do is to improve your basic strength. Your strength determines your fitness quality. When the strength increases, the body can better control the training equipment safely, and it also improves the training movement. huge

Bodybuilders must first perform strength training in the pre-training to improve core strength, arm strength, shoulder strength, back strength, hip, and leg strength. These strength areas must be focused on training. Only the strength of these strength areas can be improved. The effect of fitness training will be more quality, better, and safer.

Today I will organize a group of training on hip and leg strength for everyone. The hip and leg strength plays a huge role in fitness and various sports. If the trainer’s hip and leg strength is insufficient, it will affect the training effect and exercise performance, so fitness must Strengthen the strength of the hips and legs. Enhancing the strength of the hips and legs can make the body more stable. It can stabilize the body during various sports or fitness training, and make the body stable.

This time the hip and leg strength training plan is very clear about the choice of actions. It is recommended that at least one action can be added to each hip and leg training plan that can be completed with heavyweight, and it should be arranged for the first action to be completed, with a lower number of times (8-6 times), and try to control, combined with other movements to give the most sufficient stimulation to the hips.

Which exercises are allowed to use heavyweight for the hip exercises, for example, the hip push in this training program allows you to use heavy weights, low reps, and squats, etc. What exercises for the hips are not suitable for heavyweights. For example, in this training plan, the use of ropes for back kicks, etc., keep the movement intact and use the appropriate weight. Therefore, pay attention to the weight used when choosing an action.

The following 6 hip and leg strength training exercises, complete 3-4 sets of each exercise during training, and try to do about 8-12 reps for each group.

Action 1, use a barbell to do hip push (tie elastic bands on both legs), complete with heavyweight, use a constant weight, do 8 times in each group, try to control it as much as possible, this action can fully stimulate the entire hip and thigh area, yes A very good hip and leg strength training exercise. Doing this exercise frequently can effectively improve the basic strength of the hips, legs, and core, enhance the body stability and upper and lower pivot strength during exercise, and enhance an effective protection for safe exercise.

Action 2. Use a barbell to do deadlifts. Use a medium or above weight to complete. Use a constant weight. Do 10 reps for each set. Deadlifts are the training basis for many actions. For example, if you want to do barbell rowing, you can master it first. Deadlift, deadlift is a very basic action, you must master its main points during training, especially for back posture training.

Action 3, use a rope to do a back kick. This action is done from one side with a constant weight. Each set (each side) is done 12 times, with complete control. This action is a very integrated hip and leg training exercise. , It can directly stimulate the important strength parts of the legs and buttocks, but this action is not suitable for heavyweight training during training, so you must choose the right weight for this action during training. This action is more sensitive to weight requirements, and the weight is too large. Or too small will directly affect training.

Action 4, use a small barbell to straighten your back, use a constant weight, do 10 times in each group, perfect control, complete as slowly as possible, this action is mainly for hip shaping training, very suitable for girls to exercise, and can be effective The help of training to develop a plump and plump buttocks, making the buttocks more attractive and attractive. Pay attention to the posture of the lower back during training, not to exert force on the lower back.

Action 5, use the rope + straight bar to do deadlift, the straight bar chooses ultra-wide grip, and the palm is opposite, the weight used is constant, each set is done 10 times, the main points of this action are the same as that of action 3. The waist and back are not exerting force during training.

Action 6, use bodyweight to do frog hip push, use a constant weight, do 20 times in each group, this action is definitely a perfect action to improve your ability in a certain direction, whether it is for men or women, it will directly improve you