Today, I will arrange a group of very important special hip training programs for you. Hip training is very important for both men and women. Hip training is not a patent for girls. On the contrary, men should also pay attention to hip strength training. Many male bodybuilders often think that hip training is a patent for girls' fitness, and girls' hip training can make their bodies more sexy and charming. However, if men want to practice their hips, it's a bit neither fish nor fowl. In fact, this is a very wrong cognition of fitness training. In fact, both men and women should pay attention to their hips.

There is no doubt about it. However, hip training is definitely more than just making your body sexy and beautiful. In fact, the most important thing to strengthen hip training is to strengthen the basic strength of core strength. Although hips do not belong to the core muscle group, hips are the basic strength of core strength, and hip strength has always been the driving force of core strength, that is to say, whether core strength can play its powerful function depends entirely on hip strength as the most basic support.

In daily life, whether we sit down, squat or jump, hip strength has been transmitting strength to core muscles. When the body is moving at high speed, hip strength also plays a role in stabilizing the body, so hip strength plays a very important role in body movement.

In order to better carry out fitness exercise, we must strengthen the training of core strength and strengthen hip strength. These are mutual, so male friends must not ignore the training of hip strength. Of course, for male training, you don't have to do hip shaping training like a female trainer, you just need to strengthen your hips during leg training. In fact, hip training movements and leg training movements are the same, both of which are compound training movements, and basically every leg training.

When you are training, you only need to change your training knowledge slightly, which can effectively strengthen your hip muscles. For example, when you are doing squats, you only need to release the distance between your feet a little, and if you squat deeper, you can strengthen your hips in depth, so you don't have to do some special hip training moves during training.

This set of movements arranged for everyone can effectively strengthen the training movements of hips and legs, and can help trainers better strengthen hip strength. This set of movements is suitable for all kinds of people and can be trained by both men and women. This group of movements is not a special movement to strengthen the buttocks, and certainly not a special movement to strengthen the legs. This is a training action that combines the two. It can not only effectively strengthen and shape the buttocks, but also effectively strengthen the legs and enhance the strength of the legs during training. This hip-leg compound training movement is more suitable for friends who have just started hip-leg training.

This training plan is all done with barbells. Speaking of barbell leg exercises, you may think of barbell squats. Yes, this training action is basically a squat. Squat is regarded as one of the best strength training movements and is very important for fitness training. This action belongs to the variation of barbell squat. With the deepening of training, you will see and use all kinds of squats, so you'd better master them more. There are 8 movements in this group, the first two of which are warm-up exercises.

The last six are formal training movements. There are two groups of warm-up exercises during training, and each group does 20 times. Do three groups of formal training movements for each movement, and take a full rest for 60 seconds after each movement is completed, and take a full rest after each movement is completed 120 seconds.

In this training, we arranged two warm-up exercises. Warm-up is very important when training hips and legs. Hip and leg muscles are big muscles. If the warm-up is not in place, it will be difficult to achieve high-quality results in the subsequent formal training actions. So be sure to warm up when training your hips and legs. Warm-up is to do self-weight hip push training first, do two groups, 20 times in each group, and then do the second warm-up exercise to straighten your back, do two groups, 20 times in each group.

Action 1, sumo squat, this action is the most common variant of squat, and it is also the best and simplest action to change the stimulation part. The biggest difference between sumo squat and conventional squat is to change the conventional squat that originally strengthened the legs to mainly strengthen the hips. Compared with the routine squat, this action mainly strengthens the buttocks, and of course it will also strengthen the legs. Pay attention to distinguish it from routine squat during training, because the distance between the feet of routine squat is narrow, and the squat range is not as deep as sumo squat. Increase the weight during training, and do 15- 12 times in each group. Focus on your hips and legs and minimize your waist strength.

Action 2, sumo wrestling, wrestling is also a very important strength training action. Of course, there are not so many variants of hard pull as squats, but this time we also changed the posture of conventional hard pull and changed its main strengthening part to hips. In training, we also need to distinguish between sumo hard pull and routine hard pull. The standing posture of the senior is also narrow, about shoulder width, but the standing posture of the sumo wrestling is the distance between the feet. Hips are tightened backwards when pull-ups, but conventional hard pull does not need to tighten hips, which is the essential difference between the two hard pull forms. The same two methods will strengthen each other, but sumo hard pull is more inclined to strengthen hips. Weight is also increased during training, and each group does 15- 12 times.

Action 3, barbell lunge squat, this action also belongs to the scope of squat action. In fact, lunge squats tend to shape the legs, because the main strengthening part of lunge squats is the legs, and of course it can also be strengthened to the hips. This action has a great effect on stovepipe. If you want to shape your legs and reduce fat, it is recommended to do more lunges. During the training, we use equal weight training, and do 15- 12 times on each side of each group, keeping the rhythm consistent and paying attention to the distance angle between thighs and calves.

Action 4, one leg hard pull, this action is mainly used for unilateral strengthening, and it also has a very good effect on hip shaping. Equal weight is also used in training, and each group does 15 times on each side. When pull-ups, you should pay attention to concentrate your hip strength.

Action 6, barbell roll, this action is very important for the shaping of hips and legs, especially for female trainers. Doing this action as much as possible can make the muscles and buttocks behind the thighs more beautiful, and the fat reduction effect behind the thighs is also very good. Do 15 times in each group during training.