Today, we will organize a set of strengthening training exercises about the hips and medius muscles, which can help train the hips more perfectly. The perfect round, stylish and powerful buttocks can not only make the body look better and sexy, but also enhance a person's stable strength and core basic hub strength. The hip strength and waist and abdomen strength form the powerful core strength of the human body to better coordinate the linkage hub of up and down forces. In any physical activity, there is the participation of core strength and balance the movement of up and down forces, so the core strength is enhanced and greatly enhance a person Sports ability and sports safety, because when the core strength controls the coordination of up and down strength, the athlete's body can be more stable during exercise, so this is also the main reason why all athletes pay attention to core strength training. Of course, strengthening the strength of the hips can greatly enhance your strength. Therefore, if you want to improve your ability, you must never ignore the training of the hips. This is very important.
. To practice the gluteus medius well, everyone must first understand the specific position of the gluteus medius. The part pointed to by the black scissor at the top of the picture below is. Because the gluteus medius can determine the width of the hips, make the upper edge of the hips fuller and make the buttocks look round and upright, it is necessary to perfectly strengthen the overall hips.
This time the recommendation also emphasizes that each movement can be completed at the best angle to give the best stimulation and activation effect to the gluteus medius. For example: when doing the movement 1, when using the Smith machine to perform hip pushing with a Smith machine, you must master a certain angle to push to maximize the activation effect (refer to the data in the middle of Figure 1, and the demonstration angle in the bottom of Figure 1). When you push the barbell to the top, the angle between the thighs and the calf is 90°, ensuring that each group can achieve such an angle at the most perfect activation effect. Don’t push it too high or too low. The same is true for other movements that strengthen the gluteus medius, and the angle is very important.
for each movement to do 3-4 sets. You can add some of the movements you can master to the hip training plan and complete them together. If you want to strengthen the gluteus medius part separately, you can arrange these movements to complete on a training day.
action 1. The body relies on the gym chair to carry the weight with the Smith machine to do hip push, and the weight used gradually increases/constantly. Each group does 12-8 times
action 2. Use the elastic band to complete the side lifting of the legs, and the weight used is constant. The elastic band is necessary. Each group (each side) does 15-12 times or 12-10 times. Start from one side of the side of the 1 side to do
action 3. Complete the single-leg box squat in the flat panel fitness chair. The weight used is gradually increasing or constant. You can complete it with your body weight or load-bearing dumbbells, etc., do 15- 12 times or 12 - 10 times
action 4, use the elastic band to complete side steps, walk back and forth with a certain space, pay attention to the posture of the upper body and the amplitude of the movement of the legs, use the weight to be constant, do 15 - 12 times or 12 - 10 times
6, use the fixed instrument to perform hip abduction/extendence, use the weight to be gradually increased or constant, use the elastic band to complete hip abduction/extendence in each group, do 12 - 10 times the latter 12 - 8 times
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