We swing the hips. A set of basic exercises

You need to understand that a couple of months of visiting the gym does not give you the right to consider yourself an experienced athlete. In no case should you forget about the correct technique, and even more so give advice on how to perform exercises for a beginner. For starters, you should learn the advice of professionals yourself.

Strong and simply perfectly folded quadriceps femoral muscles are a sure sign of excellent physical shape. Beautiful, inflated thighs definitely attract attention from others and indicate that a person leads a healthy lifestyle.

Why you need to pump your hips
Quadriceps are the largest part of the total muscle mass of the body. But, building even a few grams of muscle is quite difficult. However, working out the quadriceps muscles allows all the muscles of the body to grow due to the natural process of producing growth hormone, as well as testosterone.

We swing the hips. A set of basic exercises

We swing hips – why is it necessary

Squats, for example, force almost all human muscles to work. This is due to the fact that you need to manage your own weight. So, the quadriceps, together with the femoral biceps, as well as the muscles of the back, shoulders and abs, contribute to the movement and subsequent stabilization of the weight during the exercise. Accordingly, the muscle tissue will work and increase in volume. It turns out that this exercise is very effective.

A few words on anatomy
So, in order to better understand how to work with the muscle groups of a given part of the body, you must first understand their structure and features. It makes sense to delve a little into the anatomy. The thigh includes three muscle groups – this is the anterior, medial and, accordingly, the posterior.

The first, that is, the front, is the most popular in order to work with it. This is a quadriceps with its four heads: direct, medial, intermediate and lateral, as well as the longest of the entire set of muscles of the human body – tailor.

The medial group, in turn, includes three categories of muscles: long, short and large. There are also thin and comb.

The posterior muscle group is a combination of the femoral biceps, semimembranosus and semitendinosus muscles.

The quadriceps is responsible for the operation of the knee joint. A, rectus femoris due to its location location works on bending the leg in the hip joint.

Best Hip Exercises
Now, having studied a little the features, structure and location of the muscles, we need to understand what forces them to increase the relief. This is especially true for the quadriceps. In the process of doing the exercises, one must remember about the technique, in no case should one work with too much weight, otherwise injuries are inevitable.

Squats
The first thing to do in order to pump up your hips is to squat. It is squats along with a barbell on the back that are considered the basic exercise for gaining muscle mass. You need to stand in a power rack, directly under the barbell, then it is convenient to put it on your upper back so that the trapezius muscle works. For greater stability, you need to firmly grasp the neck with your hands and move away from the rack. In this case, the legs are located slightly wider than the shoulders.

Entirely and completely depends on physical capabilities. Working at maximum amplitude will be ideal, but not everyone can do it. In addition, most likely, severe pain in the knees and back will be felt. Therefore, one should not be overly zealous, one can go down as far as possible, and then rise up. But the comfort zone, that is, the amplitude, must be increased. This is a fairly tough but effective exercise.

Deep squat with a barbell
For this exercise, you need to stand under the barbell and put it on your chest so that it is located opposite the deltas. Next, cross your forearms and grab the bar with both hands. The head should be kept raised, and the shoulders should be parallel to the floor line. Taking the weight, you need to step back, keeping your feet shoulder-width apart. The movement is similar to the barbell squat. True, the back should be kept as straight as possible. The hamstrings work very well here.

For very tall people, it makes sense to substitute pancakes under their feet.

Hack squats
You can work out even more and, accordingly, pump up the outer side of the thighs, that is, you can increase the volume of the lateral wide muscle through hack squats. You need to take your comfortable weight and stand with it in the simulator directly under the stops. At the same time, place your legs on the platform, shoulder width apart. It is necessary to bend over as much as possible, but do everything at the same speed and gradually, a sharp lunge will invariably lead to injury. The legs are always slightly bent in knees.

If there is no appropriate simulator in the gym, then you can simply place the bar by your calves. Like the deadlift, but with the weight behind the legs. The back should be straight and the head held high. You need to rise almost to full straightening. The legs are slightly bent. Returning to the starting position, do not let the weight touch the floor. It is important to strictly adhere to the technique, therefore it is necessary to work with a small weight, the main thing is to do it right.

leg press
If you perform a leg press adhering to an angle of 45 degrees, then you can perfectly pump up your legs, building up muscle mass. In this exercise, the good thing is that there is a minimum load on the lower back, while it is maximum directly on the hips. You need to sit in the simulator so that you can work with full amplitude. Tops at shoulder width, on the platform. The weight must be pushed while keeping the knees slightly bent. You can’t engage in self-deception and work in half the amplitude, exactly, just as you can’t make sudden movements.

Straightening the legs on the simulator
To isolate the muscles on the hips, straightening the legs will be the ideal type of load. The exercise should be performed gradually, making sure that the back is straightened all the time and firmly pressed against the back of the simulator. No jerks or fading at the top point, this is fraught with an additional and not at all desirable load on the ligaments.

You can place the hips and body at a right angle, then the load will be stronger and the effect, respectively, will be greater.

Lunges using a barbell
Lunges perfectly form the muscles of the thighs. The result of such exercises is a rounded and regular shape of the femoral muscles. Lunges work all the muscles of the thighs, but especially the quadriceps.