After the rumors of "no squats and no hips" were broken, the squatting of this movement was also questioned. Of course, squatting is still very effective for the training of lower limb strength, but there seems to be no magic in the rumors for the buttocks...
Really want to practice the buttocks, deadlift, hip bridge are a good way, if you really only believe that only "è¹²" can practice the hips, there is no way.
- Hips -
- Bulgarian Steps -
action:
Standing in front of the fitness bench (sofa, small bench), put one leg on the fitness bench, the waist is straight and the abdomen is tightened. The upper body leans forward, the knees of the front legs are slightly bent, and the lower jaw is folded to the maximum angle of the hip joint.
Suggested training program:
The left and right legs are each a group of 10 times. The beginner can control the training amount in 2-3 groups. As the ability of the lower limbs increases, the number of groups can be increased, depending on individual ability.
Compared to squats, Bulgarian Steps is also more suitable for training at home. Squat training often requires more weight, and Bulgarian rifle uses the principle of reducing support (single leg support) to increase the load naturally.
And the Bulgarian lunge is more irritating to the buttocks, especially the gluteus maximus and gluteus medius. The gluteus maximus and gluteus medius determine the curve of the buttocks.
The Bulgarian rifle uses a change in angle to stimulate the two muscles. During training, the hip joint angle will change by a maximum of 120 degrees, while the knee joint has only a 20-degree transition, so the stimulation to the buttocks is greater.
If a deep believer turns directly from the squat to the Bulgarian step, it may be unaccustomed to the conversion of the action, there are two ways to help you gradually transition.
Rubbing the arrow
Because it is a Bulgarian arrow that is supported from the deep support of the legs to the one-leg support, it will inevitably have problems in the control of the center of gravity.
solution:
Use socks or rags to reduce the friction between the soles of the feet and the ground. Under the unsupported feet, you can practice from the steps. At the same time as the squat, move back slowly and let the body find the center of gravity of the one-leg support.
Tiger stool
The range of motion of the hip joint is limited during squatting, and the Bulgarian arrow squat greatly enhances the range of motion of the hip joint.
solution:
It's not really that you want to tie your legs and work hard. Just add a tiger stool to the base of the arrow. The most common tiger stool is a ladder, or a tool that can be raised like a barbell.
In addition to the greater stimulation of the buttocks muscles, Bulgarian steppers need to train their own stability and stability of core strength.
The one-leg support also makes the weight-bearing effect more effective, especially when training at home, only small weight training equipment such as dumbbells or kettlebells, can also achieve a large weight effect in the training of the hip and lower limb strength.
Bulgarian lunge has been widely used by the world's strong men to train lower limbs. In addition, its shaping effect has been recognized by the outside world.
Bulgaria, Varna is also the world's top ten beauty-producing place, the hip of the local goddess Kristina Dimitrova has been rated as the world's most perfect female hip! Her hips should also be thanks to the Bulgarian arrow!
Grinding wheel lighters, flint lighters, lighter categories, lighter factories, lighter manufacturers, lighter manufacturers, lighter wholesalers, lighter craftsmanship
Grinding Wheel lighter,Flint lighter,Lighter Category,Lighter Production,Lighter process
Hunan Feituo Automation Technology Co., Ltd. , https://www.feetoolighter.com