Many people tend to make their legs thicker and thicker when practicing hip raising.
How can girls practice hip raising without thick legs? What are the exercise methods of raising hips and not thick legs? Yesterday, yoga man Xiaobian pushed the girl’s hip raising exercise formula.
Abuse wherever you are not satisfied! (poke) come and have a look! If you want to avoid leg thickening during hip training, you should pay attention to the range of hip extension is greater than knee extension, the whole process of knee joint is stable, and the abdomen needs to be activated.
1.
The range of hip extension is greater than that of knee extension.
In compound movements (such as hard pulling), if you want more stimulation to the hip rather than the leg, there is a trick: the range of hip extension is greater than that of knee extension.
In other words, it needs to be driven by hip movement and assisted by knee to cooperate with the overall movement of lower limbs.
2.
The knee joint is stable in the whole process.
In order to ensure the safety of training and maximize the training effect, the spatial position of the knee should not be changed and there should be no forward and backward movement.
To do this requires strong knee stability and core stability.
After all, the body is a connected whole.
You may need to add some unarmed knee stability training before you officially start hip training or in your daily training.
3.
It is necessary to activate the abdomen.
First, after the abdominal force and the lower back muscles are tightened, the upper body can be kept straight like two pieces of small armor (the waist is not convex and the upper back is not arched); Secondly, keeping the abdomen tense can reduce the load on the lower back muscles, not only reduce the risk of injury, but also avoid lumbar compensation.
4.
Hip and hip activation before training.
Hip and hip should be activated before formal training.
Ten minutes of weight training (such as oblique back alternating step withdrawal squat, leg hip bridge rotation, hip push back squat, one leg hard pull knee lift, etc.) can not only help you activate your iliac joints and hips, but also warm up and give the muscles a signal to start working.
After awakening the hip perception, we can better and more deeply stimulate the force producing part: hip.
5.
The change of action rhythm should be flexible.
If you want to raise your hips without thick legs, you must deepen the action mode of hip force.
When you don’t master the action well, the flexion and extension of the knee will be unconsciously larger than that of the hip.
It was originally dominated by hip muscle force, but it has become quadriceps force.
In order to better control the movement and find the force part, I usually deliberately slow down the rhythm of the first 7-8 movements, centrifugal in 3 seconds and centripetal in 2 seconds, which is summarized as 3-2; After finding the feeling or feeling that you can grasp this action well, use the rhythm of 3-1; Almost exhausted, plus a few fast half distance exercises.
This group comes down to ensure sour and cool.
6.
We shouldn’t choose too heavy weight.
It’s said that heavy weight can better stimulate muscles, yes, but that’s for top experts who can master movements.
Before learning to move, you must use the weight you can control.
Cmers, we don’t practice strength lifting.
There’s no need to rush that number.
Step 1: the hip activates the iliopsoas muscle stretch.
1.
Keep the right leg straight in the front lunge position.
2.
Move the center of gravity forward.
3.
Lift the left arm and tilt it to the right until the iliopsoas muscle is moderately pulled.
After 15 seconds, switch sides between cat and cow.
1.
Support your hands vertically below your shoulders and your thighs perpendicular to the ground.
2.
Contract the abdominal muscles to arch the back.
3.
Contract the muscles of the waist and back to make the abdomen stick down.
Repeat this for 12 times and squat after raising your arms.
1.
Straighten your arms on both sides of your head, palms opposite, and stand straight at the waist.
2.
Keep your arms and body posture, push your hips back slowly and lean forward.
3.
Keep the knee still and return to the original position.
Repeat step 2 for 15 times.
Hip training.
Rotate legs and hip bridge.
1.
Lie on your back with your back close to the ground.
2.
The rear heel forces to raise the hips and turn the thighs outward slightly.
3.
Return slowly.
Repeat the side lunge for 15 times.
Spin 1.
Wide standing distance, push your toes out, and buckle your hands in front of your chest.
2.
Keep your body straight, push your hips back and move to the left.
3.
Keep the knee stable, rotate to the left, return to the initial position and alternate to the right leg.
After 15 seconds, change sides to squat and spin.
1.
Bend your knees slightly, keep your feet shoulder width, and stand tall and straight.
2.
Push your hips back and squat slowly.
3.
Keep your knees standing steadily and spin at the same time.
Repeat the kneeling straight leg rotation 20 times.
1.
Support your hands vertically below your shoulders to keep your waist straight.
2.
Straighten your left leg back.
3.
Rotate and swing the left leg in a small range.
Change sides after 20 seconds.
Step 3: stretch the lower limbs and stretch the quadriceps femoris.
1.
Land on the ground and stand upright.
2.
Bend your knees to your legs for a medium pull.
Complete the piriformis stretch for 15 seconds on each side.
1.
Support the ground with both hands.
2.
Bend the right leg forward, support the ground with the outside, and keep the waist and back straight.
3.
Lean forward slowly until you feel moderate traction.
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