How to move your hips? Exercise is the basic way to keep healthy. People who don't exercise regularly should pay attention to these points. Active exercise is also an attitude towards life. This exercise is a hip exercise that we often do. Simple exercise can also help us exercise. So how do you activate your hips? I have carefully arranged some related knowledge for you, hoping to help you.
How to activate hip 1 action 1, dumbbell stride in place, this action does not need too much weight in training, because it belongs to activation training, so pay attention to the angle and amplitude of action to achieve the effect of directional stimulation, so when training this action, everyone should pay attention to the action diagram and use moderate weight, and each group can do 10 times.
Action 2: Jump into the squat with your own weight. This action must pay attention to the range of the squat during training, as long as you squat to the level of your hips and knees. If the squat is too low, the exciting position will shift to your legs, so everyone should pay attention to this when training, and each group will continue training for 50-60 seconds during training.
Action 3, dumbbell straight leg hard pull, this action in training, everyone should pay attention to the magnitude of pressure drop and leg posture, while the recovery pull-ups are the magnitude of hip contraction, please look at the reference picture carefully, and do 10 times in each group.
Action 4, dumbbell buttock push, refer to the posture of the action chart during training, and pay attention to the angle of the body during training. This action also requires a certain amount of weight, so you should use the method of gradually increasing the weight during training, because gradually increasing the weight can stimulate the buttocks to a greater extent. The first group is trained with a small weight dumbbell, and the second group and the third group are trained with a medium weight and a large weight respectively, and each group does 10 times.
Action 5, self-weight one leg hard pull, this action I think everyone must rarely do when training, this action is a very perfect hip shaping action, often practicing this action can make the hips very handsome, and it also has certain benefits to the legs, which is of great help to increase the balance and stability of the body. This action is very valuable for the use of core strength in training, because this action is the coordination of the whole body strength. If a certain part is not well controlled, this action will not be done, so this action can also test the stability of your core strength. When training, start from one side and carefully look at the production map from the perspective of movement and posture. Do 10 times on each side as a group.
Action 6. Lift your hips with your own weight. This action is very important for shaping the buttocks. If you want to shape both sides of the buttocks, you must pay attention to the training of this movement. When training, start from one side and pay attention to the posture of the reference action diagram. Do 15 times on each side as a group.
Action 7. Kick after self-respect. The last action is to shape the edges on both sides of the hips. Then this action is to strengthen the middle part of the buttocks. Whether the buttocks are handsome or not, this action plays a huge role. Pay attention to the height of kicking during training, and do 15 times on each side as a group.
Action 8, self-weight frog pump, this action is very similar to barbell hip and leg, but this training is mainly based on activation training, so we adopt self-weight training, pay attention to the amplitude and time of contraction during training, and pay attention to the contraction pause at the peak of 1-2 seconds, so as to have good results. Do it 20 times in each group during training.
Assiaka's latest hip training plan (high intensity, absolutely awesome), perfect action perspective, this hip training plan consists of multiple movements, using small barbells, dumbbells, barbell pieces and body weight to complete hip exercises, and the movements are very diverse and comprehensive. For hip exercises, she attaches great importance to warm-up exercises before formal training, and the same purpose is to better move her hips, so she arranged several exercises to warm up and used two.
How to activate hip 2 1 and swing straight legs on the stomach?
When the leg stretches to the highest point, take the initiative to use the contraction force of the gluteus maximus instead of inertia to stand up the lower part of the body, so as not to achieve the effect of exercising the gluteus maximus.
When the body falls, it should be slower, the time is 2 seconds to the lowest point, and when the body gets up, it should be faster, as far as possible within one second. In a group, try to keep the frequency of going up and down slowly.
2, straight leg hard pull
Stand up straight, feet shoulder width apart, back straight, shoulders back and look forward.
Take the waist and abdomen as the axis, lean forward, keep your back straight and look forward.
When you feel the gluteus maximus and hind leg muscles stretching, stop and return to the starting position.
Step 3 stand up straight and swing your legs
Stand with your back to your legs and kick like a donkey. The ankle is tied with a stretcher, and the heel is the stress point.
Practice hanging the leg slightly, keep the whole leg straight, lift the leg to the limit after the gluteus maximus is stressed, completely tighten the gluteus maximus for about 1 s, and do concession reduction.
4. Lift your hips on your back
Preparation posture: lie on your back, make your upper back lean against the box or bench, bend your knees, land your feet, and your abdomen can bear the weight of the barbell.
Exhale, keep the abdominal muscles contracting, the gluteus maximus contracting, and raise the buttocks as high as possible, and stay for 1-2 seconds; Inhale, slowly return to the original position, repeat.
5, barbell squat
Hold the barbell with both hands, put it under your hips and put your palms back. Spread your legs shoulder width apart, tuck in your abdomen, and squat down until your thighs are parallel to the ground. Keep your back straight and look straight ahead.
Don't squat, stop when your thighs are parallel to the ground, and then return to the starting position.
In short, if you want to exercise gluteus maximus well, you must exercise gluteus maximus more, so how to exercise? That is to make good use of these classic and popular training movements, I believe they can help you very well!
Although there is a lot of fat in the buttocks, I just can't stand up and highlight the beauty of women's lines. The following recommended hip slimming calisthenics for MM is so simple that it is so simple to make the buttocks tilt. If you stick to it, it will have a good effect.
Beautiful buttock movement makes flat buttock tilt up;
First, exercise thigh muscles with one leg flexion and extension exercise to improve buttocks.
Determine the position of the foot straddling the chair, put one foot on the chair and stand at right angles to the bent calf. If it is too close or too far away from the chair, the leg bending angle is too large or too small, it will not achieve the effect, and even hurt the leg muscles.
Second, the post-leg lifting exercise can strengthen the gluteus maximus:
1. Stick the waist bone on the back of the chair to form a prone position, and the upper body can relax. If you feel uncomfortable, you can put a cushion under it.
2. When one foot is straight, slowly lift it. Then, one foot makes 9- 10 laps, counting 1 lap, and * * * makes 2-3 laps. Be careful not to bounce, improve your waist, and slowly. This exercise can beautify the shape of the buttocks.
3. When the upper body is straight, put your hands on your waist and bend your legs. When bending down, the center must be placed on the palm of your front foot, and don't forget to keep a right angle! Take 5- 10 times as a round, and do 2-3 rounds each time.
Third, imitate the practice of water skiing to exercise strong gluteus maximus and gluteus medius;
1. Take a squat posture, then put a cushion on your abdomen and cross your feet. 2, hip force, let the legs interact up and down.
Repeat these steps 1 and 2 for 8- 10 times while alternating feet. Take this as a round and do 2-3 rounds at a time. This has the effect of concentrating and raising the buttocks inward.