Some people need legs to support their bodies in their daily activities, but it also accelerates the wear and aging process of legs, so legs are the first parts of the human body to age. Many people think that their legs are strong and strong, but they are not. In fact, legs are very fragile.
If you don't protect your legs when you are young, all the accumulated problems will break out after the middle-aged and elderly people, and many of them will have the symptoms of old cold legs. In fact, they were all caused by not doing a good job in protecting the legs when they were young. When you are young, your body has strong immunity and resistance, and your body will not change. However, after the middle-aged and elderly people lose the strength of your legs and your bones, joints and muscles begin to age, these situations will all break out.
It brings great pain to the legs, so you must do a good job in protecting your legs when you are young, especially in winter. Don't feel young, don't be afraid that your body can resist the cold wind like a knife. In fact, you can't resist the cold wind like a knife at all. Those cold winds will tear your pores and accumulate in your body, so don't do it when you are young. You must protect your legs. Besides keeping warm, we should also pay attention to strengthening leg muscles. Strong muscles can protect your legs better.
But also can avoid bone nutrient loss, resist cold and delay aging. Therefore, it is necessary to strengthen leg strength training when you are young. Finally, you must take good care of your legs and don't bump, because leg injuries are easy to recur in middle-aged and elderly people.
Today, I will organize a set of training on hip and leg strength for you, which can better help you improve your hip and leg strength. In fact, hip and leg strength is very important for exercise and fitness. In daily exercise training, if your hips and legs are not strong enough, your body will lack stability. When your body lacks stability, it is very dangerous to exercise, so athletes all over the world attach great importance to your hip and leg strength training. Moreover, hip strength has a great coordinating effect on the upper and lower strength of the body. Hip strength is an important support of body core strength. If you want to improve the overall strength of the core, you must not ignore the hip strength. Of course, you can have enough control to strengthen hip strength and greatly improve the overall training safety, so bodybuilders must not ignore hip and leg strength training.
The following set of hip and leg strength training movements, one ***7 movements, is completed by full-strength Smith machine. The overall training intensity of this training movement is not particularly strong, but it is perfect for the improvement of strength and the overall shaping effect. If you want to make your hips more rounded, handsome and powerful, then this set of movements is very suitable for you. Do 3 groups for each movement, with a rest of 60-90 seconds between groups and 90- 120 seconds between movements (recommended). If you are a novice, you can choose 3-4 moves to join the hip and leg training program.
Warm-up action, Smith machine squat, warm-up does not need big weight, it can be done with small weight. Warm-up in fitness training is a very critical step, and the trainer must not ignore it. Full warm-up can make the follow-up training better and safer. Do 3 groups, each group do 10- 15 times.
In the first movement, Smith should squat with moderate weight. Pay attention to control the moving speed, move slowly and contract during training. Each group should do 10 12 times.
Action 2: the Smith machine of the fitness chair pushes the buttocks with load. During the training process, the exerciser uses heavy objects to push the buttocks and controls the strength. Do 10- 12 times in each group.
Action 3: Smith machine pulls hard under heavy load. In training, you should learn to control your weight. It is best to gradually increase the weight, so that you can better find the feeling of weight. Each group 10- 12 times. At the same time, you should control the pulling speed, not too fast, and you must maintain a balanced speed.
Action 4: Smith's weight-bearing unilateral stride. When doing this action, make sure that the stride angle of each step is the same. Don't take different steps every time. Use weight gradually in training, start with small weight and get familiar with weight gradually. Each group 12- 10 times.
Action 5, Smith's weight-bearing unilateral lateral span, pay attention to this action is completely different from the previous action, and the stimulated part is completely different, which can not be ignored during training, although the action is very similar. During training, gradually increase the weight, and each group (each side) should do 12- 10 times, and at the same time, make sure that the stride is consistent every time.
Action 6: Kneel with Smith's weight. This action is a perfect hip strength training action that can directly improve your functional strength. You deserve training. Each group can do 12- 10 times, and gradually increasing or constant increasing can be used in training.
Action 7, Smith machine loads one side, and then kicks. This action is a perfect compound training action of hip and leg strength. In training, strength and weight gradually increase. Try to raise your legs as high as possible, and lift your legs to the highest point and pause for 1-2 seconds, which can fully stimulate your muscles. Do 10- 12 times in each group (each side).