These are a few basic hip training movements to improve the hip muscles.

The moment the muscles explode, it is as if the muscles are not their own, they are not in control, but somehow they feel sore and stimulated.

This is not a small pathological ah, I interviewed many training students, many people have this feeling.

The company's main business is to provide a wide range of products and services to the market. These three benefits are extremely tempting for women who love beauty.

But have you ever practiced the hip in the process of hip training fried scenario?

Today I share with you some of the basic movements of the fried buttocks, many of the movements that make you sore to the point of inexorable after practice are extended from them.

 

Various hip thrusts

The hip thrust is an excellent action to develop the gluteus and stimulate the posterior/frontal thighs and the adductor muscles, which helps develop the overall strength of the leg and hip muscles.

The glutes are constantly firing throughout the movement, and back strength is not a limiting factor. In other popular movements used to train the glutes, the ability of the back to hold up is often a limiting factor in the training load, but the hip thrust does not have this limitation, so it allows the glutes to take the maximum load.

There are many extensions to this movement, such as the single leg barbell hip press, barbell hip press, frog hip press, dumbbell hip press, etc.

Various squats

The deep squat, also known as the full squat, is one of the most complex and practiced parts of the bodybuilding movement, and is also a movement in powerlifting competitions. The squat has a strong stimulation of the entire lower limbs and trunk, and can exercise the quadriceps (rectus femoris, middle femoris, lateral femoris, medial femoris), gluteus maximus, biceps femoris, semitendinosus, semimembranosus, and the erector spinae, pear-shaped muscles, the large muscle, gluteus medius, gluteus minimus and calf muscle also have a strong effect.

In addition there has been a widely circulated saying: no buttocks, not squat.

The squat is the same as the hip and leg, there are many extended movements, such as unarmed squat, kneeling squat, kettlebell squat, unbalanced ground squat, split-leg squat, barbell front squat and so on.

Various squat jumps

The squat jump is an extension of the half squat and deep squat movement.

When jumping with feet shoulder-width apart, buttocks slightly backward, first confirm the direction of the knees (do not pinch inside), as far as possible and toes in the same direction, squat after also check the back, do not arch back or concave back.

Then use the swing of your hands to bring up your body and perform continuous jumping exercises. Pay attention to the sound when landing, generally landing with a soft sound is better, proving that you can control your body well.

 

Hard Pulling

Hard pulling is a basic full-body exercise that focuses on the hamstrings and glutes. Hamstrings and glutes are both muscles that increase strength and maintain stability.

First we hold weights in our hands and stand with our feet shoulder-width apart, knees slightly bent, shoulders back and chest straight.

then slowly turn our hips back to the hinge position while keeping our back straight, abdominals tight and chest up.

using the hamstrings and glutes to resist the pull-down of gravity as our body weight descends towards the ground.

(b) Lower the body as far down as possible until the back of the leg is felt to be pulled and the hips pushed forward to regain a standing start.

Finally, repeat the movement.

Of course, there are many kinds of movements, but basically are based on pushing, pulling, jumping, squatting, these movements do, can make your buttocks have a very strong sense of explosion, I do not know if there is a basic movement you like.