Development of muscles of the hip

development of muscles of the hip [1]
development of muscles of the hip [2]
development of muscles of the hip [3]

The Hip is one of the greatest and the strongest muscles of the body.

1.Knee-bend with a bar on shoulders is a basic exercise for development of muscles of a hip, and is carried out after careful warm-up and extensions of legs. While performance of knee-bends other groups of muscles are involved in work, including muscles of back. To not injure a back, it is necessary to hold a signature stamp of a bar not on shoulders, but hardly below - on a back. Distance between feet is about 30-40 cm., though some bodybuilders squat, having put heels together and having dissolved socks to the sides. Stars of bodybuilding recommend to do deep knee-bends. Though those who want not to increase the size of pelvis, should carry out sits before horizontal position of a forward surface of a hip to the floor. It is meaningful in training to do knee-bends in the widest range of recurrences from 20 up to 30-40. The exhalation is done while the rise to upwards. For convenience you can put little support (not higher than 5 cm.) under heels.

2. Knee-bend with a bar on a breast.

One of Schwarzenegger's favourite exercises. Having taken a bar on a breast and having balanced it, slowly squat downwards, not bending a back. Having lowered up to a limit, quickly rise upwards. Perfectly forms a forward surface of a hip. To carry out in the approach less than 8 recurrences it is not meaningful.

3. Press by legs in training machine.

Excellent exercise for development of hip's muscles. Involves in job all muscles of the hip. Besides it has much less danger of trauma, than in classical kinds of knee-bend. While performance it is necessary to pay attention to slow lowering of weight to the moment of the maximal stretching of muscles of the hip, and then without inertia straightening of legs, but not up to the end and not before complete straightening of legs in knees. It will give possibility to achieve in muscles of the hip sensation of burning. Quantity of recurrences from 8 to 20 times.

4. Gakk knee-bend.

Having taken a bar by two hands, and holding it behind a back, you must keep balance; slowly and deeply sit down and then rise quickly. For convenience you can enclose under heels the support. Using the opportunities, which are available in your hall, we suggest working on the Gakk-machine. It perfectly forms a forward part of a hip, and it is necessary to remember that carrying out knee-bends with the toes, dissolved to the sides, and the connected heels, you load an internal part of a hip, but if you connect toes and dissolve heels - external part of hip. It's better to arrange feet in parallel to each other on distance, which is little narrower than shoulders.

development of muscles of the hip [1]
development of muscles of the hip [2]
development of muscles of the hip [3]