The thighs are one of the largest muscle layers. The stronger the person, the wider they are. Professional athletes devote a lot of time and energy to pumping the hip muscles. Novice athletes do not always know how to do it correctly.
It is necessary
- - gym;
- - barbell;
- - curbstone;
- - sports uniforms.
Instructions
Step 1
Do squats with a barbell on your shoulders. This basic exercise is most effective for building your hips and glutes. Bodybuilders generally recognize him as the most important in the training cycle. For females, it can only be done with a bar, without hanging additional weights. Place the barbell (bar) on top of your shoulders and grasp the projectile tightly with your hands from above. Place your feet shoulder-width apart or slightly wider. Keep your back straight. Gently lower yourself down as you inhale, bending your knees. Make the angle between the shin and thighs 90 degrees. Slowly as you exhale, rise up. Do this for 4-5 sets, 8-10 times each.
Step 2
Do weighted lunges. This exercise can be done with a bar or dumbbells. Place the shell on your shoulders or hold it in your hands. In the first phase of the exercise, bring your right leg forward, bending it at the knee, and take the second back as far as possible. Then in the jump, change your legs: the left leg stands forward, and the right leg - back. Do this exercise vigorously, increasing your pace. In each of 3 sets, perform at least 30 lunges on both legs.
Step 3
Jump onto the curbstone. Do this exercise with or without weights. Find a curbstone about 80 cm high. Push off the floor surface and jump to the middle of it with a sharp movement. Try to increase the intensity of the exercise. Perform at least 10 jumps in each of 4 sets. This exercise has a great effect on the human heart system and helps to increase the hips.
Step 4
Do a bench press. If you have problems with your back and cannot overexert it, then this special exercise will help you pump your hips well. Set as many blocks as you can make 12-15 times. Perform 4 sets with this amount, gradually increasing the load. You will feel how tight your thighs and gluteal muscles are. After completing all the exercises, cool down. Perform bends, stretches, and half splits.
