The best thing to do in hip training is to do that

Author：DEEPDate：2021-2-24

Many boys and girls pursue their own body curves, but in fact, we need to know that if we want attractive body curves, buttocks are a key part of our training.Hip training is also a popular item.So what do you know is the best move for hip training?Here we go to the fitness knowledge there to see it!

The squat

Squat is one of the most common used to exercise leg ministry and coxal muscle method, first of all, pay attention to when I was doing the movement will feet apart and shoulder the same width of state, and then hands need to draw out straight and the back also need to have been in a state of straight, then squatted down gradually, until the thigh and calf presents a state of 90 degrees.

Stance with elastic belt back leg lift

Take a fixed, stable object, such as a pole, and tie the elastic band to the lower part of the object, facing the elastic band.The other end of the elastic band is fixed at the bend of one leg, and one foot is straight and firmly stamped on the ground.Stand with your feet slightly wider than your shoulders apart, keep your back straight, lean your upper body back, and don't move your calves.Slowly move the hips forward, feeling a definite stretch in the upper thighs.After reaching the apex of action, the heel pushes the ground, the hip is pushed forward, the hand pulls the elastic belt backward, and the initial position is restored.

Mountain climbing

Bend down with your arms straight and your legs straight. Push back with your toes to support your body. Make sure your legs and arms are straight and your abdominal muscles are tight.Bend and lift one leg until the knee is under the abdomen, then return, switch legs, and so on.Pay attention to control the speed and frequency of the whole movement to ensure the flow of the whole movement.

Smith's butt punch

Find a bench and place it behind you, making sure the barbell is at your hips and your back is just resting on the bench.Then move the barbell to about the height of the stool, then lean on the stool with your back straight and lower your hips slowly, until your legs bend about 45 degrees, pause slightly at the bottom, and finally use the strength of your hips to "dash" upward so that you repeat the single-leg hip bridge.