Hips muscle training method If you don’t know, come and have a look

In muscle training, some training methods are used to train hip muscles, and some training methods are used to train foot muscles, and each method has good training results. I believe someone still knows the training methods of hip muscles. So, what are the training methods of hip muscles? If you don’t know, come and take a look. Let’s take a look.

1. Lying on your back with one leg lifting hips

lying on your back, bend your right leg, and put your left leg on your right leg. Place your palms down on the side of your body. Lift your hips slowly upwards and tighten your hips as much as possible until your waist and back are straightened. Repeat after restoring. Do 3 sets on each side, about 20 times per set.

　　2. Bend over and raise your knees

　　Bending your hands and knees to the ground, and the knee joint is at 90 degrees. The movement starts with a single leg lifting, with the heels vertically upward, but the knee joint angle remains unchanged. When the thigh is lifted to the highest point, it is exactly parallel to the ground. Do not move too fast, and the gluteus muscles tighten. 3 groups on each side, 20 times per group.

　　3. Bend over and bear weight and bend your calves

　　Practice 2 on both hands and knees to the ground. Tie the sandbag to the ankle (be careful not to be too heavy). First straighten one leg backward, approximately parallel to the ground, and then bend your knees to the 90 degrees. Repeat after restoring. 3 groups per group, 20 times per group: Pay attention to the movement Always have to be controlled and not "swing".

4. Squat with a narrow distance from weight bearing

　　　Barbells to train the hip muscles, and the legs are 10-20 cm apart. Hold the barbell in both hands (weight varies from person to person). Squat until the thigh is parallel to the ground and stand up hard. During the movement, pay attention to keeping the upper body straight: do not lean forward. 8-10 times per set, 3 sets.

5. Squat and jump

　　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, and kick up vertically. Pay attention to the force of the thighs and tighten the hips. Set about 10 times, do 3 sets. Since 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 body balance.

6. Stand up your legs after bearing weight

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

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