How to train the hip muscles of men is actually very easy

There are many training methods in hip muscle training, and the training effect of hip training is good. However, in the training methods, some methods are suitable for boys and some methods are suitable for girls. What are the training methods for hip muscles? Of course, some people still understand. So, how do men train hip muscles? In fact, it is easy. Let’s learn about it together!

1. Weight-bearing squat

1. Weight-bearing squat

Stand with legs spread, keep your upper body upright, hold heavy objects on your neck and shoulders with both hands, squat, stop for a moment, and inhale and restore. Repeat 10 times. Weight-bearing squats must be based on your ability and should not be too heavy. Every time you squat, pay attention to tightening your waist. When you feel a little tired, you should seek help from your companions to protect.

　　2. Stand up and squat

　　It is best to have elastic rope or jump rope assistance. If not, you can also do it empty-handed. First, spread your feet with your shoulders and width and step on the elastic rope, hold the rope with both hands and place it on your shoulders, squat down with your hips, make the thighs and calfs about 90 degrees, and then stand up to 8 seconds. After the static movement is maintained, stand up straight. Repeat 10 times. As long as you do not arch your back and fall.

　　3. Raise your legs

　　The upper body is straight or slightly forward, swing your arms forward. The thighs are actively swinging forward and horizontal, and slightly drive the hips on the same side forward, fold the heels as much as possible, and the heels are close to the buttocks. While lifting your legs, press down the thighs on the other leg actively, and the forephalange of the straight legs and the forephalange on the ground, lift the center of gravity and use the ankle joint to cushion. Continue to raise your legs at high speed 15 -20 seconds. Do not hold your breath when raising your legs high. Try to exceed the horizontal level every time.

　　4. Fantasy chair style

　　The arms should always be straight, especially avoid the elbows bent backwards. Raise your chest and head up, do not hunch your back and hold your chest because of the upward stretch of your arms. The knees are forward, do not open outwards. The hips sink to the floor and do not tilt back. If you are always not well balanced, you can slightly reduce the squat. At the same time, pay attention to keeping your legs parallel at all times, and the knees should not be directed outwards or inwards. In addition, feel the tension of your shoulders, buttocks and thighs when doing exercises. The knees should be relaxed and not used force. This will help the body maintain balance.

5. Lift the barbell

　　The barbell is placed on the barbell. On the squat stand, add appropriate weight, lower your head and bend under the barbell, place the bar on the back of the neck and shoulders, find a comfortable position with both hands to hold the crossbar to maintain balance. Slowly bend your knees to squat to the lowest point, keep your torso upright, and then stand up. When squatting, your knees cannot exceed your toes. When standing up hard, your body trunk cannot bend forward, and your waist must be tightened to avoid injury. 8-10 each group, do about 5 sets.

6. Extreme Frog Jump

　　Frog Jump can exercise the explosive power of your thighs and buttocks, and it has an indelible "contribution" to sprinting moments during sexual exercise. If you want to maintain plenty of energy, jump.

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