What is the reason for spanking and backache?
When you practice hip boxing, you must remember to tuck in your abdomen and hips. This is the core point of action. Don't lean, or it will cause back pain.
Check whether your abdomen is contracting and whether your pelvis is neutral. Don't look up. Because the pelvis leans forward excessively, try to make the pelvis lean back during exercise.
Causes of acid production in hip and leg training
Hip boxing is a great action! Many girls are in love with him. It can tighten your upturned hips! But many people can't find the feeling in the process of action, and the action is not good! I didn't practice my ass, something went wrong elsewhere!
Generally speaking, the position of the sole of the foot is too close to the hip, which will cause more activation of quadriceps femoris (front thigh), but too far away, it will cause more activation of hamstring (back thigh).
This is because everyone's tibia and femur are different in length, which causes the problem of distance. Then the solution is to carry out weight-free training first and determine the maximum range of motion of the hip joint. You can stretch the back and front sides of your thighs.
The correct way to spank
Ordinary hip punch
Lie flat on the mat, with your hands and palms flat on your sides, your knees bent 90 degrees, and your feet flat on the surface of the mat. Tighten your hips, straighten your waist and keep your body in a straight line. Count to 5 at the highest point, then slowly put it down and record it as an action.
One-leg hip punch
Lie on your back, open your arms and bend your legs. Lift your left leg so that your calf is parallel to the ground. Lift your left leg and support your body with your right leg to make your body arch. Then the hips slowly lean back, restore the supine posture, and repeat the action.
Weight plate hip punch
Hold the weight-bearing plate with both hands that can bear the load of the lower abdomen (the lower abdomen between the two anterior superior iliac spines) to keep the body balanced. To complete the action of closing hips and standing up, the requirements are the same as those of ordinary hip bridge.
Barbell hip punch
Lie flat on the mat, roll the barbell over the ilium of the trainer, bend your knees 90 degrees, step on the mat with your feet flat, and hold the barbell bar firmly with your hands, with the grip distance wider than your shoulders. Tighten your hips and straighten your waist. You can hold the barbell bar with two anterior iliac spines, so that the barbell bar can be lifted and your body will be in a straight line. Count to 5 silently at the highest point, then slowly put it down and record it as an action. It is suggested that the middle part of the barbell bar be wrapped with sponge foam to reduce the pressure of the barbell bar on the body.
Experience of hip training
I've always wanted to share peach buttock with you. Originally, I wanted to shoot my own training video, but it turned out that I was not responsible at all, because everyone has a different training plan. I can push 120 Jin buttocks, but not everyone can. So today I want to share how I slowly taught myself how to combine basic theory with practice to practice the hip circumference of 93 (formerly 86).
Because we often sit in offices, classrooms and sofas, our buttocks are flat and small, especially after the baby's buttocks are big, it looks worse without full gluteus maximus. Hips are a very important part of the whole body. If the hip circumference is plump and round, it is definitely a plus item. So I want to share some of my views on hips and some sharing:
First of all: the bigger the hips, the better. It depends on the overall proportion.
Everyone's skeleton height is different, so you should practice your hips. Not the bigger the better, but the overall proportion.
Some parents in Europe and America like big hips and can try to increase their hip circumference (I am, haha), but I think many parents still like to have a pair of legs that are neither thick nor buttock. Without thick legs, there will be no big round hips, so don't just look at many models, just look at the bottom, or look at the proportion of the whole body.
So big round hips are not necessarily suitable for everyone.