Core muscle group and hip training method

Author：DEEPDate：2021-2-24

It used to be that people focused more on the chest and arm muscles, but now many people are aware of the importance of hip and core muscle training.So what do you think are the core and hip training methods?Here we go to the fitness knowledge there to see it!

Action 1: Flat pose

Stick pose is the basic of many movements, you can practice doing the stick pose, stabilize the shoulder blade, do not let the shoulder blade like wings from the back, tighten the abdomen, buttocks and thighs, so that the body presents a stable state.Do not push the body with your hands and feet so that the buttocks become warped, otherwise the core will not be exercised, and your hands and feet will slide and not be able to proceed smoothly.You can use the roller to see what you're doing with the rod. If you push your hands and feet, the roller will roll off. If you stabilize your core and tighten your thighs and buttocks, you'll be able to stabilize your body on the roller.

Action 2: Pedal lunge left and right squat

To prepare a pedal, stand with your feet forward and back apart, front feet on the pedal outward, back legs on the ground, into a lunge, hands clasped, put on your chest, front legs into a lunge, back legs across the pedal move left and right, each move, front legs squat once.Do 15 in one group and repeat 4 times.

Action 3: supine lift leg about swing

Lie on your back and exhale with your belly button close to your spine.Activate the core, bend your knees so your thighs are perpendicular to the floor, place your hands on the back of your head, and exhale and lift your head up until the subscapular corners touch the floor.Exhale again, straighten your legs, inhale, keep your feet together;Open the clam pose with your knees outwards, pull your knees together and repeat the practice for 10-12 sets.

Action 4: lateral lie lift buttock

Your hands are placed on your shoulders and knees under your hips, cushioned or in a quadruped position on the floor.Place your right knee on your right side while keeping it bent.Until the left leg is raised and at or near hip level.Then keep returning to the starting position.Repeat 12 times on the right leg.Switch on left leg and repeat 12 times.