How to arrange your hip training to be more sufficient?

Do more weight-bearing squats, weight-bearing hip pushes, weight-bearing deadlifts, dumbbell squats, step stool knee raises, leg raises after prone lays, and leg raises after high support.

You can add proper toning exercises to your fat loss, which will make the results faster. The movements that work well are: leaning over and raising your legs, weighting your hip bridge, and leaning over to raise your legs sideways.

You should do strength training for your hip muscles, stick to your glute bridge every day, and eat more high-protein foods.

1. Squats. Note: Keep your feet shoulder-width apart and the soles of your feet facing forward. When squatting, try not to exceed the toes of your knees and squat your thighs until they are about parallel to the ground.

2. Lungge squat.

Precautions: Stand with your feet back and forth about twice the width of your shoulders. The front foot is on the ground, and the back side of the toe is on the ground. When squatting, the front thigh is parallel to the ground, the knee is no more than the toe, and the back knee does not touch the ground. Practice on both buttocks.

3. Sumo squat.

Note: Feet about twice shoulder width apart, toes eight. When squatting, squat with your knees in the direction of your toes, with your back straight.

4. Squat jumping.

Precautions: When jumping, mainly use the buttocks to exert force, and the thighs and calves work together. Do the standard squat position when squatting.

5. Kneeling leg kick.

Precautions: Hands are straight, arms and thighs are perpendicular to the ground. Don't slump over and tighten your abdomen. A backward kick keeps the pelvis stable and the leg straight. Both buttocks should be practiced.

Summary. 1. Warm up and activate before training!

Warm-up activation may be more important than other muscle groups before hip training, whether it is a proper dynamic stretch to open the hips to activate the core, or use elastic bands to do some back kicks, use your own weight to do a hip bridge hip bridge to move the hips in advance, or properly stretch the front of the thighs and lower back that may be more tense, which can make your next hip training twice as effective with half the effort.

Do you have to practice many sets of movements to train your hips? Is it ineffective to practice less?

1. Warm up and activate before training! Warm-up and activation before hip training may be more important than other muscle groups, whether it is a proper rough stretch to open the hips to activate the core, or use elastic bands to do some back kicks, use your own weight to do the gluteal bridge and hip legs to move the hips in advance, or Iwaga to properly stretch the front and back of the thighs that may be more tense, which can make your next hip training twice as effective with half the effort.

Second, the weight used should not be too low, in fact, if you want to train a well-developed buttocks, it is really not too difficult to sell ants, because the gluteal muscles are a very large muscle group, especially the gluteus maximus is the largest muscle in the human body, and its volume is several times that of the sum of the small gluteal muscles. Larger muscle groups also mean greater growth potential, and we also need to use more weights to mobilize as many muscle fibers as possible to be stimulated by training in order to gain more muscle growth, so we must not be afraid to use larger weights in loose training movements such as gluteal bridges, hip pushes, and even squats and deadlifts.

3. The weight used should not be too heavy, and more emphasis is placed on the reasonable weight selection and the form of action execution, which is not in conflict with the use of larger weights within the capacity range and gradual overload mentioned in the previous point. The other part is because of the sharp comparison with other muscles, the perception of the hips in training is relatively weak, and the possibility of compensation from other muscle groups will be relatively high, especially the front of the thighs, the four heels and the lower back.

Fourth, pay attention to the overall balanced development, diversification of training Although the gluteus maximus occupies the most important part, the training of the gluteus medius is also worth paying attention to, not only can the sail be enough to make the buttocks visually fuller, improve the balance of the overall form, and effectively strengthen them, whether it is for pelvic stability, balance ability, squat, split, sedan car and deadlift and other lower limb compound movements, and even the relief of lower back discomfort, can bring beneficial help.

Can you warp with less practice?

Of course not.

Oh why? Didn't practice to the critical moment.

How stupid is the hip Zheng training base shirt? Ode to the Front.

This action is taught by the rock to teach you to easily practice the buttocks! Disgusting stool.

Sanfan Xun's movements teach you to practice loose buttocks and not thick legs! Chang shouted.