It is often seen that glute machine is used in women's hip training plan, just because the design structure of this glute drive machine can allow this and has a good stimulation effect. No matter leg flexion and extension, GHD machine or glute ham raise (glute ham developer) can be reasonably used to stimulate your - hip.

The following 7 hip shaping strength training actions, each of which is done in 4 groups. It is recommended to use the method of gradually increasing weight. The frequency range of each group is 12-8 times, 12-10 times or 15-10 times. You can select these recommended parts and add them to the hip training plan with GHD crossfit exercise.

Action 1: this action uses the pull-in power equipment to practice the hips and press down. Each time, pay attention to the action range of pressing down and the height when returning, and try to move the whole process as much as possible

Action 2: use fixed instruments to practice buttocks. This action is more aimed at practicing buttocks, so the body posture should be different, and start from one side

Action 3: use the fixed equipment to expand the hips. In this action, the body will stimulate the hips in turn. The hand must grasp the back of the chair

Action 4: the body relies on the fitness chair and kicks with the weight of Smith machine. This action pays attention to the range of leg movement and focuses more on and feels your hips

Action 5: use the fixed equipment of leg flexion and extension to push up the hip, pay attention to the position on which the body depends and the overall posture, push it to a certain extent and then drop it, and keep the angle and amplitude of each action the same

Action 6: use the fixed equipment of leg bending to kick back. Similarly, this action starts from one side, kicks up to a certain range, and then drops to maintain the whole process control

In action 7, use the fixed instrument to do the leg lift. The position of the foot is in the middle - as shown in the dynamic diagram, and start from one side