We can often see that there are many old people of the same age. Some people can walk as fast as flying, while others can't walk as fast as walking. If you look closely, you will find that those old people who walk like flies have a special feature that the basic strength of the lower body is particularly strong, and those who are strong even have developed muscles. Those stumbling old people also have many characteristics, that is, their physical fitness is very weak and they feel weak all over.
In fact, this has something to do with a person's athletic ability. People with strong athletic ability have a lot of exercise or daily activities when they are young. No matter what they do, they will have more and more strength and energy. After continuous strengthening, their bodies will become stronger and stronger. People with weak sports ability are more and more afraid of sports, thinking about how to save energy and energy, and finally their physical sports ability will become weaker and weaker. In fact, these are all related to the basic strength of hips and legs. If a person's hips and legs are full of strength, then he always has that strength when exercising. Generally, people with strong hips and legs have a natural love for sports, so if you are weak in sports ability and have a sense of resistance to all kinds of sports, then you can start training from your hips and legs first and improve your hips and legs first. The best way is to cultivate your love for sports from running. With the strengthening of leg strength by running,
Then you will gradually fall in love with all kinds of fitness exercises. If you are weak in physical fitness and want to improve your physical fitness, and you are afraid that fitness training will not last long, then start with running. When you fall in love with running, you will go to fitness again, and you will soon fall in love with fitness.
The training group arranged for you today is about improving and shaping the training movements of hip and leg strength. The main purpose of this group of movements is to strengthen the basic strength of hips and legs and improve the basic sports ability. In fact, whether it is long-distance running or fitness training, the basic strength of hip and leg is a person's basic sports ability, which must be strengthened. Strengthen hips and legs? Are you tired for a lifetime? Leg training is a very painful process for everyone. Every time I finish training, I can't walk the next day, but in the long run, this kind of fatigue and pain is very worthwhile.
The amount and intensity of this training are great. If you are a beginner in fitness, I suggest you choose four exercises to lose weight. Just find the feeling of hip and leg strength first. You don't need such a large quantity. Fitness should be done step by step, and you must not rush it.
Next * * * there are seven hip and leg training movements. During training, do 3 groups for each movement, with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between movements.
Warm-up action, Smith machine squat, squat is a perfect strength training action, which can directly and deeply strengthen the muscles of big buttocks and legs. So there are all kinds of sayings, such as those who are powerful, those who squat, those who don't squat, those who don't exercise, and so on. In short, if you want to practice the muscles of your hips and legs, squatting is an essential action. Because it is hip and leg training, it needs directional warm-up, so it needs to be activated with a small squat before training. Use a small weight or barbell bar for training, and do 3 groups, each group doing 15 times.
Action 1, Smith's weight-bearing squat has been effectively warmed up with very little weight, so heavy stimulation should be used in formal training. In training, we should adopt the method of gradually increasing weight and gradually stimulate. The first group used moderate weight, and the second and third groups increased to heavy weight training, and each group did 10 times. At the same time, we should keep good speed, slow motion control and practice in training.
Action 2: Smith pushes his hips with weight, and the above squats are mainly to strengthen his legs. After training the above squats, the legs have consumed a lot of strength at this time. At this time, you need to rest and recover your legs, so doing hip push at this time not only relieves the pressure on your legs, but also exercises your hips at this time, because your hips have been fully activated by squatting. At this time, the training will be more exciting, and the weight will gradually increase, from small to large.
Action three, Smith's heavy-duty hard pull is one of the three golden training actions of strength training. Together with bench press and squat, it is called the Golden Three Musketeers for strength training, so it is necessary to practice these three movements to enhance strength. During training, this movement is also trained by gradually increasing the weight, from small weight to large weight, and each group does 10 times. In the training process, the trainer must control the whole process of the equipment. Control not only when pulling up, but also when descending. Many bodybuilders only pay attention to the control when pulling up, but not when falling down. When descending, all the equipment descends with itself, which is not right. When descending, it is also necessary to control the descent with strength, and the equipment cannot be allowed to descend with it.
Action 4, Smith's weight-bearing unilateral step squat, this action is a perfect hip and leg shaping training action, which can deeply shape the hip line and make the hip and leg position more streamlined. This movement is very suitable for female trainers. If you want to shape your hips, do it more often. Constant moderate weight training was used during training, and each group did 10 times. (Do 10 times per side to count as one group)
Action 5, Smith's weight-bearing unilateral stride, this action is the same as the previous action, but the shape of the part is different. This action is more about shaping the hips and legs. These shaping actions are very important to keep the hips and legs straight and beautiful. Keep the training speed slow, and do 10 times in each group, and 10 times on each side counts as one group.
Action 6, Smith machine weight-bearing squat posture, this action may be rarely done, this action is mainly to strengthen hip strength, training with weight-bearing training, each group does 10 times, (it is best to put a cushion under the knee during training)
Action 7, Smith machine weight-bearing unilateral kick, this action is not common in training, but this action is a multi-compound training action, which can effectively strengthen the overall strength of calf, thigh and hip. This action requires a lot of basic strength of the legs. If the current leg strength is not strong enough, you can temporarily not train this movement, or use lightweight training. During training, moderate weight training is used, and each group does 10 times, and each side does 10 times to count as one group.