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Hip is a very important fitness training but often overlooked part of the muscle. The reason is simple: they are not easy to see,[link widoczny dla zalogowanych]! This does not mean we can not attach importance to training of gluteal muscle,[link widoczny dla zalogowanych], because it shows the back and legs in the back between the time, play a bridging role. Gluteal muscle, but the powerful solid or not visible to others!
Gluteal muscle is the main mode of training linked to the back and thighs, for example, the squat and dead lift. But there are also some specialized exercises can be used to The following exercises can be used alone, or as auxiliary squat dead lift.
1. Supine leg Taitun
Supine, bend the right leg, left leg in the right leg. Hands placed palms down side of the body. Taitun slowly upward as far as tightening the gluteal muscle, until the back straight. Repeat after reduction. 3 sets per side, each about 20 times.
2. Bent knee leg raise
Hands and knees,[link widoczny dla zalogowanych], the knee 90 degrees. Action began on the move to one leg,[link widoczny dla zalogowanych], heel straight up, but the knee joint remained unchanged. When carried to the highest point on the thigh parallel to the ground exactly. Do not move too fast, gluteal muscles tighten. Each side of the 3 groups, each 20 times.
3. Bent leg weight-bearing flexion
Hands and knees to the same exercise 2, sandbags tied at the ankles (not to be too heavy.) First one leg straight back,[link widoczny dla zalogowanych], approximately parallel with the ground, and then forced flexion of 90 degrees. Repeat after reduction. Each side of the 3 groups, each 20 times. Note that actions always have control and can not
4. Squat jump
Squat the same action and to increase the force of the outbreak. Feet shoulder width away from the station, his arms holding the chest. Squat to 90 degrees of knee, kicking straight up since. Focus on hard thighs, buttocks tightened. About 10 times each, 3 sets. Because of this practice jump landing impact with the ground, preferably in the pads, wood floors or grass to do,[link widoczny dla zalogowanych], and pay attention to maintaining the body balance.
5. Narrow Squat
away from the station
Feet 10-20 cm away from the station. Two hand-held dumbbell (weight varies). Squat until thighs are parallel to the ground after the hard stand. Pay attention to maintaining integrity in the upper body movements. Do not lean forward. Movement 8-10 times, 3 groups.
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