When many people practice hips, they tend to get thicker and thicker legs. How do girls practice hips and not thick legs? What are the exercises for hips and thick legs? Let's take a look!
How to practice hips to avoid thickening your legs
Practicing the buttocks to avoid thickening the legs should pay attention to the hip extension is greater than the knee extension during exercise, the knee joint is stable throughout the process, and the abdomen needs to be activated.
1, the hip extension is greater than the knee extension
In a compound action (such as a deadlift), if you want more stimulation to the buttocks than the legs, there is a flaw: the hips are stretched more than the knees. That is, the hips are required to be driven. , knee assisted with the overall movement of the lower limbs.
2, the knee is stable throughout
In the process of doing the movement, in order to ensure the safety of the training, to ensure the maximum training effect, the spatial position of the knee should not change, and there should be no movement in the forward and backward direction. To do this requires a strong knee stability. It is also inseparable from the stability of the core. After all, the body is a linked whole. Before you start practicing your hips, or during weekday training, you may need to add some hands-free knee stability training.
3, need to activate the abdomen
First, after the abdominal force and the lower back muscles are tightened, like the two small armor, the upper body can be kept flat (the waist is not convex, the upper back is not arched); secondly, the abdomen is kept tight and can be reduced. The load on the back muscles not only reduces the risk of injury, but also avoids waist compensation.
4, activation of the hip and hip before training
Activate the hips and buttocks before the formal training. Ten minutes of self-weight training (such as alternately removing the slanting squats, swinging the hip bridge, pushing the squats, pulling the knees on one leg, etc.), can help you activate 髂The joints and buttocks can warm up again, giving the muscles a signal to start working. After waking up the hips, they can stimulate the part of the force better and deeper: Hip.
5, the movement rhythm changes flexibly
If you want to raise your hips and do not have thick legs, you must deepen the movement pattern of the hips. When the movements are not well controlled, the flexion and extension of the knees will be unconsciously larger than the hips. Quadriceps force. In order to let yourself better control the action, find the right part, I usually deliberately slow down the rhythm of the first 7-8 movements, use 3 seconds for centrifugation, 2 seconds for centripetal , summed up to 3-2; After finding the feeling or feeling that you can grasp this action well, use the rhythm of 3-1; be exhausted and add a few quick half-length exercises. This group is down to ensure sourness.
6, should not choose too heavy weight
It is said that a large weight can stimulate the muscles better, yes, but that is for the top masters who can fully grasp the movement. Before you learn to move, you must use the weight you can control. CMers, let's not practice strength 1. There is no need to go to the number.
Exercise method for hips without thick legs
Step one, hip activation
Waist muscle stretching
1. The right leg is in the front lunge position, keeping the back and back straight.
2. The center of gravity moves forward.
3. Lift the left arm and tilt it to the right, to the middle of the iliopsoas.
Change the edge after 15 seconds
Cat and cow
1. The hand is supported vertically below the shoulder, and the thigh is perpendicular to the ground.
2. Force the abdominal muscles to arch the back.
3. Shrink the lower back muscles and stick the abdomen down.
Repeat this 12 times
Raise the arm
1. The arms are straight on both sides of the head, the palms are opposite, and the waist stands straight.
2. Keep your arms and body posture, push your hips back slowly, and lean forward.
3. Keep the knee position still, return to the original position.
Repeat this 15 times
Step two, hip training
Rotary leg hip bridge
1. Lying on the back, close to the ground.
2. The rear heel forces the hips up and the thighs turn slightly outward.
3. Slowly return to the original road.
Repeat this 15 times
Side bow and arrow
1. Wide station distance, toes on the toes, hands on the chest.
2. Keep your body straight, push your hips back, and move to the left.
3. Keep your knees steady, turn left, return to the initial position, alternate to the right leg.
Change the edge after 15 seconds
Deep spin
1. The knee is slightly bent, the foot is shoulder-width, and the chest stands straight.
2. Push the hips back and squat slowly.
3. Keep your knees stable and stand at the same time.
Repeat this 20 times
Quadriceps stretching
1. Landing, body upright.
2. Bend your knees to the legs for a moderate stretch.
15 seconds per side
Piriformis stretching
1. Support the ground with both hands.
2. The right leg is bent forward, supporting the ground with the outside, and the back is straight.
3. Slowly lean forward to the body to a sense of moderate traction.
15 seconds per side
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