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]

5. Straightening of legs on training machine.

Is used practically by all bodybuilders. Exercise forms under knees part of hip. While performance of this exercise it is necessary to pay attention on deduction of legs in the straightened condition, and to a negative part of movement (on a slow, conceding movement of legs in a starting position). Quantity of recurrences from 8 to 25.

6. Bending of legs on training machine.

While performance of body building exercise in a prone position (it is desirable that the simulator the plane to an emphasis of hips was above in relation to a humeral belt) after bending in a peak of compression to keep legs in such position within 3-4 seconds, and then slow, conceding movement (within 6-10 seconds) to return in a starting position. Quantity of recurrences from 6 to 30.

7. Fallings out.

Holding a bar on shoulders, you must to do by one leg falling out to the forward, slow rocking on the exposed to the forward leg, then return to a starting position and do the falling out by another leg. Exercise is applied to work on a relief of a hip. Quantity of recurrences from 12 up to 30.

8. Knee-bends.

You must stay at support (under heels put lath, which is about 6-10 cm). Heels and toes are together. Having undertaken one hand for a support and another keeping weight on a breast (usually disk of a bar), sit down slowly up to a limit, thus not bending a back and carrying out movements of knees strictly to the forward. Then slowly, without jerks you must rise it. In the top point not to straight knees up to the end. Excellent exercise for a relief of hips. Quantity of recurrences from 15 up to 30 times.

9. Jefferson's knee-bend or knee-bend by a saddle.

You must stand by heels at support on lath (distance between feet 25-30 cm.), a signature stamp of a bar is between legs. Having grasped a signature stamp by one hand in front, another behind to rise. To balance a bar and to begin performance of movement of knee-bend. Thus it is necessary to remember that speed of lowering should be twice less, than speed of rise. In the top point of not straight a leg, and at once begin following recurrence. Quantity of recurrences 8-15.

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