Almost every girl dreams of having a pair of sexy and full hips. We do squatting, hip bridge training and hard pulling. We want to help us stimulate hip muscles through good lower limb training. But I don’t know if you have found such a feature, that is, almost all hip training movements involve hip flexion, so the essence of hip training is hip flexion 。
but hip flexion is often accompanied by knee flexion. The gluteus maximus controls the movement of the hip, and the quadriceps controls the movement of the knee joint. If we can’t control the hip joint well through the gluteus muscles in training, the knee joint will become the leading joint. In this case, the hip will not be warped, but the thigh will be coarsened. We can do it carefully in training Experience the muscle sensation of the lower buttocks and quadriceps femoris.
if you don’t feel the pain and swelling of your buttocks after the first four groups of actions, instead of the strong pumping feeling of quadriceps femoris, then 80% of your hip muscles have not been activated, and you will not use this muscle to generate force. Therefore, the focus of this article is to introduce five actions to help you find the hip muscles and establish the connection between the brain and the buttock muscles Then, it helps us to fully activate the hip muscles and restrain the force of quadriceps femoris.
prone leg lifting is only completed by leg extension. This action can isolate the hip muscles and rely on the hip to lead the movement, so that we can find the feeling of hip exerting force.
action flow: lie prone on the stool, open your legs and hands slightly, tighten your buttocks first, then hold the stool with both hands, and lift it in the direction of two-way ceiling. This posture can’t be raised very high. You can lift as high as you can, and the key is to exert force from the buttocks. In addition, we can only lift one leg, which is conducive to the development of the power sense of single gluteus maximus.
compared with the first action, the rubber band push back exerts some consistency. The main function of gluteus maximus is to help us complete the leg extension action. In the first action, because we don’t carry weight, we can initially find the feeling of hip exerting force. The rubber band push back action is carried out after you find the feeling, which is conducive to playing Build the dimensions of our hips as a whole.
action flow: start with push-up, hands perpendicular to the ground, put elastic band around the ankle, and then lift the left and right legs up as high as you can.
Note: when doing this action, the buttocks and core should be tightened, the pelvis should be kept in a neutral position, and the thigh should not rotate outward when pushing the leg backward. Although rotating the thigh outward can make it raise a little more, it is meaningless. This is equivalent to leg abduction, and the gluteus maximus does not participate in the force, so your leg can be raised as high as it can be, and the important thing is to let it lift Target muscle power.
this action helps us activate the gluteus medius and gluteus minimus. The gluteus medius and gluteus minimus are on both sides of the pelvis, starting from the pelvis and ending at the femur. Their function is to help us expand the thigh outward. Although the clamshell movement can not make us fully abduct the thigh, it can make it like external rotation when the leg is raised, which can stimulate the gluteus medius and gluteus minimus Gluteus minimus can also be trained to piriformis and hip cuff muscles.
movement process: lie on your side, let the arm touching the ground extend to the top of the head, pad the head, and then close the legs, slightly bend the hip joint, bend the knee joint to 90 degrees, and then lift the upper leg up. In the process of lifting, ensure that the feet are in constant contact, and only lift the knee cap.
crab step also focuses on the training of gluteus medius and gluteus minimus, which is a complete leg abduction action, which is more isolated for the training of gluteus medius.
action flow: fix the elastic band at the upper end of the knee joint, then slightly bend the hip and knee, the legs are shoulder width apart, first let one leg step to the side, still maintain the squat position, and then the right leg moves to the side, the whole action should ensure that the direction of the knee is consistent with the direction of the toes.
this is a formal training movement, but the difficulty is low. After the first few activation actions, you can join in the actual combat, and test your ability to rely on your hips to dominate the hip flexion and extension.
action flow: adjust the pulley of the gantry to the lowest position, back to the pulley, pass the rope through the crotch and lean down, grasp the rope with both hands, and keep the position of bending down. You can walk forward for a few steps to make the rope produce slight tension, and then the hip stretches from the hip to stand up straight, and pay attention to make the body stand upright, do not tilt back, and then bend down again and again to complete the movement Make. Focus