What is Hook Pointe Leg Hip Bodybuilding Training?

1) Sit on your toes. Prep: Sit on a mat with your legs together and your knees stretched out, your feet straight, and your hands raised in front of you.

1st to 2nd beats: Hook your toes at the same time to resume the preparatory pose.

Repeat the two-eight beats. You can also do the action of two legs and one hook at the same time.

Note: This movement can also be done while sitting on a bench or on the edge of the bed, with both legs raised (at a 30° angle) at the same time to hook the toes, then keep the toes in place, and then resume the droop preparatory pose. You can also do the action with both feet at the same time.

2) Hook your toes in the supine position. Preliminary: Lie on your back with your hands raised above your head and your legs straight and on your toes (try to lengthen your body as much as possible).

First beat: Left leg straight up (at a 90° angle to the body);

Second beat: Leave your left leg in place and hook your left toe;

3rd beat: Hold the left leg in place and taut the left toe;

Fourth beat: Resume the preparatory pose.

Do 28 or 48 beats repeatedly. The legs can be rotated.

Note: You can also do the above movements after lifting the legs up 30° in this exercise. You can also lift your leg up 30° and then do a supine water action (lift your left leg up and put it down 30°; Raise your right leg up and lower it at 30°; From fast to slow, from less to more). Both need to be on tiptoe.

Tips: Stretch your left knee and foot straight forward, transition from the toe to the forefoot to support the ground, shift the center of gravity forward, and alternate between the legs. Key points: The body is upright, the abdomen is straight, the waist is straight, the stride length is even, and the supporting legs and ankles are fully upright.

1. Foot stretching exercises.

Action requirements: sit on the ground with your head up, chest up, back straight, eyes level ahead, palms stretched out into square palm-shaped hands, middle fingers point to the ground, knees straight, knee sockets against the ground, instep up, heels off the ground.

1.The leg stretch lengthens the leg and enhances the streamlined beauty of the leg.

2.Foot training can give the ankle joint a strong exercise.

3.The way to stretch the foot is to "fully push out the instep."

4.Push from the ankle to the hook, and then from the hook to the toes, which should go down and far.

The tighter the toes of the instep, the tighter the legs and knees.

2. Hook foot exercises.

Action requirements: Sit on the ground, raise your head and chest upright, stand upright, eyes level ahead, palms stretched out into square palm-shaped hands, middle fingers point to the ground, knees are straight, knee sockets are against the ground, toes of both feet are hooked upward, and heels are off the ground. Don't loosen your knees.

1.When hooking the feet, the knees should not be bent and should be brought together;

2. The heels and soles of the feet should be close together;

3. Kick out with your heels far away;

4. Keep your back upright.

5.Kick your heels farther away.

6 Press down on your toes.

There is a contraction sensation in the muscles of the front of the calf when the foot is hooked. Pay attention to the exertion of the muscles in the front of the calf. Use the force to hook your toes, then to the balls of your feet, and then accumulate your strength to the ankle joint, and push the whole heel out, and the toes should be hooked back hard.

1. Lie on your back and raise your hips.

Lie on your back on the mat with your legs bent, your hands at your sides and your feet flat on the yoga mat; Push your heels and slowly lift your hips, then slowly lower them to the starting position. The lifting height can be increased gradually.

2. Dumbbell single-leg deadlift.

Hold the dumbbells with both hands, stand on one leg, with your back straight, knees slightly bent, hips bent down, body parallel to the ground, and the other leg raised back to keep your body in a straight line, do 15 reps on the left and right to complete 3 sets.

3. Prone leg raises.

Face the ground, hold the ground with the palms of your hands and the toes of your feet and lift your body up; Lift your left foot so that your knee is as close to your abdomen as possible and hold for 5 seconds. Return to your original posture and practice again with your right foot.

4. Dumbbell deadlift.

Hold a dumbbell in each hand, stand with your feet apart and shoulder the same style, tighten your core, bend your knees and lean down when you inhale, and exert force on the hips and back of your thighs to make your body stand upright when you exhale, a group of 15, complete 3 sets.

5. Raise your legs sideways.

Lie down on your left side with your left hand under your head and your right hand on your chest; Lift your right foot up and hold the rest of the body for 5 seconds. Return to the original position and lean to the right side for one more movement.

6. Prone suspension hip extension.

Lie prone on the training board, start from the hip joint and hang outside the stool, grasp the fulcrum with both hands, stretch the hip joint back when exhaling, and at the same time raise the legs up, tighten the hips and hold for 3-5 seconds, feel the force of the hip muscles, do 10 in a group to fully activate the hip muscles.

7. Gluteal bridge on a weight-bearing stool.

Using the stool just now, place the head and shoulder blades on the stool, support the ground with your feet apart, tighten the core, place the barbell in the groin position, and hold it with both hands to prevent slipping and rolling, exhale with your hips, raise your body upward and parallel to the ground, and slowly fall down so that your hips are close to the ground when you inhale, a group of 15, complete 3 sets.

Prelimative: Stand upright, eye level, chest up, shoulders (shoulder relaxed), abdomen, buttocks, legs together upright. The facial expression is natural, the hands hang down naturally, and the arms are slightly curved.

First beat: Keep your body in an upright position, lift your heels high, move your whole body center of gravity up, and inhale at the same time;

Second beat: Lower your heels, resume the preparatory pose, and exhale at the same time;

Repeat in beats 3 to 8.

Note: When practicing, beginners are required to do four or eight beats, and after two or three training foundations, you can ask for 40 to 50 consecutive calf raises. The pace is from slow to fast, and you can train with disco ** after you are proficient.

In addition to improving the hip line and exercising the leg muscles, this exercise can also effectively exercise the plantar muscles, maintain the arch of the foot, and prevent flat feet.

Stick to the wall station.

If you want to have a perfect hip, changing your standing posture and walking posture is the primary task, insist on standing against the wall for 15-20 minutes every day, and keep your feet together, your buttocks clamped, your waist and abdomen straight, so that your head, shoulders, buttocks, and heels are in a line.

Sit up straight.

Going to work and studying are very hard, many people like to lie on the chair and lie on the table, which will only make the body shape slowly out of shape, and the buttocks will appear loose and swollen.

Press the waist to do a lift.

If you want to have a hip lift, in addition to leg exercises, do waist and abdominal exercises to lift the buttock muscles from above and prevent fat from sagging. Keep your feet together and straight, raise your hands above your ears and straighten, take your hips as the turning point, keep your upper body and legs at 90°, hold your hands on the wall, or hold on to the table, and do a downward pressing exercise.

It refers to the maximum hook of the toe of the hook foot, the heel is pushed far, the foot and the leg form a hook shape, the foot and the ankle are stretched, the instep is arched upward, and the toe is pressed down, forming a streamlined shape with the leg.