Best hip strengthening exercises
The thighs are one of those body parts that many of us don’t even consider until they annoy us. The moment you arrive at the recreation center, strengthening your thigh muscles is probably not part of the plan. In any case, if you are someone who has been burning for a long time while you are sitting, you are probably familiar with hip disease and the silence that binds it. You even started doing some hip stretching to fight it. However, strengthening your hip area is something that will not only make you feel good but also help you move better.
The fast life of the exercise system. The moment we talk about hips, we talk about all the muscles that pass the hip joint, says Laura Miranda DPT, MSPT, CSCS, founder of a New York mentor and producer of the harassment training program. There are many, including a set of gluteal muscles, lower legs, inner thigh muscles and dog muscles (deep central muscles that connect the pelvis to the spine). Each of these muscles has specific tasks, but usually the thigh muscles determine the pelvis and femur as you move. They also allow you to twist your hips, lift your legs to the side (steal) and turn your legs to each other (adduct). In fact, they do a lot of work, and when they are weak or cramped or not working perfectly,
Most utilitarian activities
Those who copy regular exercises, such as squats, hips (like dead lifts), churches, stairs – extend and strengthen the thigh muscles here and there. So with the chance to train well and do different exercises, you are probably working on these significant muscles without even acknowledging it. Again, with the casual situation where you mainly focus on training techniques that make them do such things over and over, such as running or cycling, there is a decent chance that the hips may not be as tight as they should be. , , It can negatively affect your training, or how you travel with your life when all is said and done.
To help you strengthen these significant muscles, Miranda has prepared various activities. They contain unique warming movements designed to activate the thigh muscles and prepare them for greater development; hands-on movements that teach important design patterns, similar to squats, hips, and skins; useful plyometric practices that exercise sensitive force; and a few moves that move you in different planes or titles.
Equipment needed for certain steps: medium weight circled a path of reduced resistance (i.e., paths with medium length of obstacle (i.e.), many medium to high weights, high iron weight, and a pole or seat.
Make This Form Before Another Action You can also go through this heat before your next cardio or regular workout.
Double lane implementation – 12-15 reps
Knee Side Drawer – 5-8 reps of each leg
United Hip March – 5-8 reps of each leg
Do this 2-3 times.
Choose a few of these activities to complete the scheme – Miranda suggests doing the South and much of the rest. Complete 3 schemes each. You can also do these steps for the complete workout you want.
Bulgarian Split Squat – 12-15 reps of each leg
Return venture – 12-15 reps of each leg
Weight of squat sums – 8-10 reps per leg
Kickstown Romanian Deadlift – 5-8 reps of each leg
Dangerous sprint room – 5-8 reps of each leg
Combined Squat Jump – 5-8 reps of each leg
Iron Weight Weight – 10-12 reps
Sidesal – 10-12 reps
Grouped Marching Fast Bridge – 10-12 reps
Here is a way to perform each movement.
Double striped swipe
Connect a long obstacle course with the ground behind you. Or, on the other hand, you can also use links.
Stay in front of the leg strap about shoulder-width apart, separated by a circle smaller than the normal obstacle course, just above the knee. Stretch your legs slightly to effectively hold the belt in place and prevent your knees from breaking.
Turn your hips forward and push your back as you bend your knees to reach and take a long stripe between your legs. You must feel your knees and gluten tightening.
Lift your chest up and back while you are back, move your hips forward and push your glutes up. It’s a rehearsal.
Do 12-15 reps.
Side panel with knee
“The dynamic activity of the moving leg provides a much more noticeable test of basic gluten that attempts to keep body weight in such a strong position isometrically,” Miranda says.
Start with your left elbows below your shoulders next to the board, legs extended, legs bent, knees and lower legs. Connect to the middle, fold your back, and ensure that your lower back is aligned.
Raise the correct knee gradually toward the chest. Rest for a moment, then gradually stretch your leg, pulling it to its original position. It’s a rehearsal.
Do 5-8 reps on each leg.
Stand with your feet apart at the width of your thighs, fused to the center and your chest elevated, rounded by less than the usual support band around a two-inch needle.
With your right knee up and your back in front of you, stop when it reaches your thighs. (You probably won’t be able to lift this high while relying on your current versatility.) You should feel hip reflectors lift your leg and glute at your foot balance.
Focus on keeping your feet legal with your knee, at pelvic level, with your knees on your feet, hips and lower legs.
Gradually lower your foot. It’s a rehearsal.
Do 5-8 reps on each leg alternately.
Bulgarian split squats
Lie with your back on the seat or raised surface. With your left foot on the floor a few feet before you sit, place the highest point on the right foot of the seat, lying down. Keep the free weight in each hand on your sides.
Support the center and bend your knees to lower the squat. Your left knee, in the perfect structure of the world, should create a 90 degree edge so that your thigh is parallel to the ground and your right knee is floating on the floor. (Quick posture control: The left leg should be stretched out enough to do this without passing the left knee with your left toes – if you can’t, skip the forgotten foot a little farther from the seat.)
After passing through the left heel, hold yourself in the starting position. It’s a rehearsal.
Do 12-15 reps on each leg.
The company is backwards
Miranda sees this as a “heavy mix” step. “I have developed a concept and methodology that involves bringing together two indispensable community events and combining them into one development.” This is an amazing method to increase the power of an activity, not including the weights it involves.
Get up, turn to the case, step, seat, or seat.
With your right foot, step on the box and go through the correct point of contact and glue to point the abandoned foot towards the right. Make sure that the left foot floats and holds the vast majority of the weight on the right foot.
Get down with your left foot, at this point turn right behind about two feet behind your left foot and immediately down the switch.
Press your left foot to hold on (i.e. 1 repetition) and go straight to the next step up.
Do 12-15 reps on each leg.
Weight of squat sumo hands
Choose a dumbbell that lets you squat a legitimate structure but still feel worn out before you finish each set.
The feet remain wider than shoulder width apart, with toes turned. Hold two-handed dumbbells near your chest.
Bend your knees and kneel down.
Push your heels to return to gluten for crushing. It’s a rehearsal.
Do 8-10 reps.
They lie with their legs spread out, with one foot about six crawling in front of the other. Find the weight of the arm (or carrying weight) close to two feet.
Most of the weight should be on the front foot. Get up on your hind foot, use it to support your balance, but just give it some weight.
Turn your hips forward, take your gluten back and put things on the floor. Keep your back and shoulders level; Do not adjust forward or bend your lower back.
Press the front foot to return to the starting position. It’s a rehearsal.
Do 5-8 reps on each leg.
Unstable sprinter hall
Stand tall with legs spread apart.
Return your right foot a few feet to the jump position.
Press your left foot to jump high into the air and move your right knee toward your chest.
Get down with a delicate knee joint (i.e., repetition) and head straight back into another rush.
Do 5-8 reps on each leg.