Hip self-weight training, when it comes to hip self-weight training, I believe many friends don't know much about it. In fact, it is also one of the effective methods to exercise buttocks, and it is also a training method deeply loved by women. Share hip self-weight training with you today, and learn it quickly!
Hip self-weight training 1 self-weight training can be literally understood as using one's own weight instead of equipment for training. This training method is low in cost, simple and effective, and does not need a venue. It also solves some disadvantages of equipment fitness. Instrument training uses the aid of tools to isolate human muscles in a fixed trajectory. This single training method is easy to train large muscles, but the muscles will be stiff. However, when self-weight training exercises, there are more muscles to be exercised. Because it is a compound action, it requires the systematic actions of multiple muscle groups, and the trained muscles are more coordinated and will not produce too large muscle blocks.
Take chestnuts for example. The standard push-ups in self-weight training can exercise chest muscles, triceps brachii, deltoid toes, abdomen, waist, latissimus dorsi, spinal muscles, buttocks, buttocks, quadriceps femoris and tibialis anterior. Even the toes can benefit. But relying on barbell, a classic instrument, you can only practice the muscles on your arms, chest muscles, saw muscles and so on. And the muscles you exercise are only half that of push-ups.
Speaking of this, children's shoes will definitely ask, what does this have to do with hips? I don't know how many girls have been bewitched by the phrase "no squatting, no hips", and I am one of them anyway. In the first half of my official entry into the gym, I believed in squats. Although my strength has grown enough to fly, and I can bear 60kg squat 12 times, I have never found the feeling of hip strength when squatting. My leg circumference increased by 6 cm in three months, but my hips only increased by 3 cm. I didn't say squat is not good, just to practice buttocks, there is no need to squat with heavy load.
Therefore, under the premise of not wanting to have thick legs, I suggest choosing self-weight training. Self-respect training only needs your own weight, which is the most natural "fitness equipment", and you can adjust your posture to adjust your strength. Such as push-ups, push-ups, squats, pull-ups, etc. It is recognized by the world as an efficient training to exercise the core strength of the whole body. There is no gym, and you are allowed to use equipment instead of doing these basic exercises.
Squat in place 1 minute to warm up.
Squat 1 min
Kneel down and lift your legs up and down.
Alternate left and right for 30 seconds.
Continue to kick up on the basis of the last action.
Alternate left and right for 30 seconds.
Kneeling, kneeling, chest shrinking, kicking.
Alternate left and right for 30 seconds.
Lift your legs up and draw circles clockwise and counterclockwise respectively.
Alternate left and right for 30 seconds.
Clamping and opening leg lifts
Alternate left and right for 30 seconds.
Keep your legs straight, parallel to the ground, and swing back and forth 90 degrees.
Alternate left and right for 30 seconds.
Hip self-weight training 2 kneeling posture and lifting legs up and down
This action is done by kneeling on the ground. At first, our legs knelt on the ground, our calves clung to the ground, and our thighs were perpendicular to the ground. At this time, our backs are straight, and then we lie down so that our upper body is parallel to the ground and our hands are supported on the ground. Next, we will straighten one leg back and lift it up as high as possible. After reaching the limit, we will put down this leg and switch to the other leg to do the same action. Once per leg 15, you can do three groups at a time.
Straight leg hard pull action
This action needs to be done with the help of instruments, as long as there are barbells or dumbbells. At first, we put the barbell in front of us. At this time, our legs are open and we stand with our chest out and our abdomen in. When we bend down, try not to bend our backs, keep our hands shoulder width apart, pick up the barbell and lift it up until we reach the thigh root, then we bend down to relax our arms and let the barbell down. Note that the legs can't bend during this process. 15 movements are completed as a group, and three groups can be done.
Squat in lunge
In this action, we take a lunge posture, keeping the front legs vertical and the rear legs straight. After the action begins, let our bodies press down as much as possible, let our hind legs be as close to the ground as possible, and we can feel the stretching of our legs and hips. After doing this action for 5 seconds, we change our other leg to do the same action. Each leg completes four eight beats as a group.