12 movements, hip training movements, how many do you know

How to train the hips, there are some training movements, and each movement has a certain effect, but some people don’t know what hip training movements are. I believe someone knows what hip training movements are. So, what are the 12 movements of hip training? How many do you know? Let’s learn about it together.

Hip Bridge At the beginning, we lie flat on the yoga mat to let the body relax naturally. At this time, bend our legs, and use our waist and abdomen strength to let the buttocks rise and leave the ground, and at the same time, the arms support the floor, so that our shoulders and backs can slowly leave the ground. Therefore, the body can form a bend That is, the shape of the hip bridge. Keep this movement unchanged, keep it in one set for more than 30 seconds, and you can perform three sets of movements a day.

　　Silent squat

　　Silent squat

　　Silent squat is also a more effective action for training hips. At the beginning, we stand up straight and close to the wall, and at this time, let our bodies squat slowly, as if sitting on a chair, forming 90 degrees between the thighs and the calves, and at the same time, the calves and the ground are vertically attached to the wall, while the buttocks are independent. Keep this movement for more than 30 seconds, and you can perform 2 to 3 sets a day. This action can effectively tighten our hips, thereby lifting our hips and making our hips tighter.

squats 　　In the process of squatting, the exercise of the hips is the most significant. Although it can also exercise the legs, the buttocks are the most important force point when doing squats. Regular squats can also make the buttocks more perpendicular, but what we need to pay attention to is to make some units of squats. If the squat posture is not done properly, the effect will not be particularly ideal. When training the glutes maximus, if you have a better squat foundation, you can actually use other methods to perform a variety of movements, which can give everyone a better look at the hip lines.

　　Lear upwards

　　Lying flat on the yoga mat at the beginning, let the double The legs are naturally straightened. At this time, we use the combined force of our waist, abdomen, hips and legs to lift the legs upwards and keep the legs together. Try to let the buttocks leave the ground, so that the buttocks have a rising effect, which can make our buttocks tighter. Because the buttocks need to exert force, they can play a good exercise effect. Persist this action 30 times in one set, each time performing 3 to 5 sets.

The lunge squat

The two feet stand apart from each other, and the spacing is adjusted according to personal circumstances. When squatting, the front thigh is parallel to the ground, and the back knee is close to the ground but does not touch the ground. You can bear weight or you can do weight. Do 2 sets on each hip. There are 4 sets in total. Each set is 12-15 times. Rest for 30-60 seconds between groups.

　　Kneeling position, kick back leg

　　Kneeling on the mat, palms are directly below the shoulder joint, thighs are perpendicular to the ground. Straighten the waist and back, slightly retract the chin. Exhale legs straighten and kick back, inhale and restore. Pay attention to the parallel to the back plane when the legs are straightened, do not over-raising. Repeat the movements for 12-15 times and do 4 sets. Rest for 30-60 seconds between groups.

　　Straight legs deadlift

　　The spacing between the legs is shoulder-width, hold a dumbbell (or other heavy object) in your hand. Inhale, when the waist and back are straightened, bend your hips and slowly lower the dumbbell along the legs, probably put it on your knees The position under the cover. Exhale and get up to restore, tighten your hips at the peak of the movement. Repeat the movement for 12-15 times, do 4 sets. Rest for 30-60 seconds between groups.

　　Single-legged deadlift

　　Steel-legged deadlift

　　Holding dumbbells (or other heavy objects) in your hand, stand on one leg. Inhale, under the condition of waist and back, slowly lower the dumbbells along the thighs, place them under the knees, exhale and get up to restore. The hips at the top of the movement are tight. Repeat the movement for 12-15 times per side, do 4 sets in total. Rest for 30-60 seconds between groups.

　　Lying on your back, lift your hips with one leg

　　Lying on your back, bend your right leg, and place your left leg on your right leg. Place your palms downward on the side of your body. Lift your hips slowly upwards and try to tighten your hips until Straighten the waist and back. Repeat after restoring. Do 3 sets on each side, about 20 times per set.

Bend and flex the knees and raise the legs

　　Bend and bend the knees and raise the knees

　　Bow and bend the knees and knees are 90 degrees. The movement starts with a single leg lift, with the heels vertically upward, but the angle of the knee joint remains unchanged. When the thighs are lifted to the highest point, they are exactly parallel to the ground. Do not move too fast, and the gluteus muscles are tightened. 3 sets on each side, 20 times per set.

　　Squat and jump up

　　The movement is basically the same as the weight-bearing squat, which increases the explosive force: stand both feet wide at the same shoulders, and hold both arms in front of the chest. Squat until the knee joint is 90 degrees per knee joint, and push up vertically upward. Pay attention to the force of the thighs and tighten the hips. Do 3 sets of each group about 10 times per set, do 3 sets. This exercise has an impact on the ground when jumping and landing. It is best to do it on rubber pads, wooden floors or grass, and pay attention to maintaining balance in the body.

Stand up and raise your legs after bearing weight

Stand on the wall, lean forward slightly, hold the wall with both hands. The sandbag is tied to the ankle, and slightly lift the heels. At the beginning of the movement, the center of gravity of the body moves to the support leg, and the legs slowly kick backwards with force, and the knee joints can be slightly bent. The legs can be kicked until they cannot be backwards. Persist for a few seconds before restoring. 3 groups on each side, about 10 times per set.

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