Jokes about hip and leg training

Hip and leg strength is the most important strength area of human body. If there is no strength in the hips and legs, it will have a great impact on a person's training and later life. Hip-leg strength is the key to supporting the whole human body, which means that all your sports ability is based on hip-leg strength. For example, when you are running or in various large-scale sports, your exercise strength is mainly hip and leg strength. If your hips and legs are not strong, your basic sports ability will be weak, your sports ability will be weak, and your muscle tissue will not be strong enough, which will affect the self-protection of your legs.

Imagine that our hips and legs support the weight of our whole body and don't rest for a long time. If they have no strength, the weight of our bodies will definitely be transferred to our joints. However, due to the weak muscle strength, joints can not be effectively protected, which will inevitably aggravate the wear and tear of bone joints, and bone joints lacking muscle tissue protection are also prone to bone nutrient loss.

Accelerate the aging of bones and joints, in fact, everyone often says? People get old first, right? It is for this reason that the muscle strength of the legs is not strong enough to effectively protect the joints, and all our movements need the support of the hips and legs, so this accelerates the aging of the hips and legs. In order to avoid this situation, it is necessary to strengthen muscle strength training in hip and leg positions.

Today, I will organize a group of intensive training for hip and leg muscles, which can not only strengthen the strength of hip and leg, but also shape the position of hip and leg. Hip and leg position is one of the most difficult parts in fitness training. If it is not effectively activated, it is absolutely difficult to achieve effective training results. Therefore, everyone should do activation training actions before each hip and leg training, and first find 2-3 actions to activate the hip and leg muscles. Only by activating the muscles of hips and legs can the follow-up regular training be truly available.

This training action is not difficult. There are only four movements in formal training, and the other five movements are warm-up movements. When training hips and legs, activation is very important, which can never be ignored. During training, each movement should be done in 4 groups, and each group of formal training movements should rest for 90 seconds to recover.

First of all, we activate our hips and legs before formal training. First, let's make a 3-group moving reference action diagram 1. All three movements are pushing buttocks, but the action forms are different. Do 1 group for each of the three action forms, and do 10 times for each group. Figure 2 is an action, the side leg lift is completed by self-weight, and it should be done sideways from one side. A total of 3 groups, each side of the 10 times as a group. After these activation actions, we need to do a warm-up action to fully ignite the target muscles. This warm-up exercise is to do weight-bearing squats with barbell bars, and do two groups, each group doing 20 times (refer to Figure 3).

Here are the formal training moves.

Action 1, barbell sumo hard pull. During training, first train two groups of moderate weight, each group does 15 times, then increase to heavy weight and then do two groups, each group does 6-8 times. However, in the training process, it should be noted that no matter whether the weight is heavy or medium, the whole movement should be controlled, the position and posture of the movement should be controlled by your own strength, and the contraction should be suspended for 2 seconds when the movement reaches its peak, so that the hips and legs can fully feel the stimulation.

Action 2, Romanian hard pull, the training form of this action is very important. See the animation for details. During training, increase the weight. The first group does 15 times with light weight, the second group does 10 times with medium weight, the third group does 8 times with heavy weight, and the fourth group does 6 times with heavy weight. At the same time, we should also pay attention to the whole process control in training to ensure that there is a 2-second pause and contraction at the peak.

Action 3, the rope is loaded to do a squat, and the weight is gradually increased. Do 10-8 times in each group. Note that this action requires several full-range movements (refer to the first half of the figure) and then several second half movements, which means that this action needs to combine full-range and half-range training (refer to the second half of the figure).

Action 4, straighten your back, and each group will be exhausted.