On the back surface of the hip in what the bigger number of muscles is involved are considered as the most effective exercises. It helps not only to increase the weight and force, but also it is good to work the muscles relief.
It is required to you
- - dumbbells;
- - platform.
Instruction
1. Perfectly the general exercises putting several groups of joints into operation will be suitable for reduction of the back surface of the hip. At their technically correct performance and gradual increase in loading it is possible to receive excellent study of the back surface of the hip. It is possible to carry to such exercises: lunges, squats.
2. At the large number of people the back surface of the hip is pumped over during the training of legs. Quite often professional athletes break the power occupations, specially including exercises into the certain group of muscles, for example, of hips.
3. If during the training of the muscle of the back surface of the hip are in the dressed-up state, then it is necessary to exclude isolating exercises from the complex, sitting or lying. If in plans next day after the main power training to be engaged in run, then isolating exercises for the back surface of the hip also shouldn't be performed.
4. One of the most effective exercises on reduction of the back surface of the hip which isn't the part of basic is lunges on the platform. Get up directly, the left leg having arranged on the special platform. At the same time the right leg remains behind on the plain surface of the floor. Pay attention: the distance between the back and front foot has to be such that at lunge the corner in 90 degrees was formed. You hold the back directly. Lower hands with dumbbells along the case of the body. Slowly fall down, trying to touch by the knee of the back foot of the surface of the floor. Smoothly return to the home position. Repeat exercise of 15-20 times on each leg.
5. Squats with burdening will also help to reduce the back surface of hips. For performance of exercise receive the home position. Get up directly, hands with dumbbells, having crossed, arrange at the level of the breast. Legs shoulder width apart. At slow pace execute squats, trying to hold the back directly. Exercise repeats 20-25 times in 2-3 calling.
6. Get up directly. Execute the swing the straight leg back. Record this situation within 2-3 seconds. Accurately return back the leg. Repeat this exercise of 15-20 times on each leg. If you decide to increase loading, add the number of repetitions, having brought to 30.
7. If for regular trainings there isn't enough time at all, it is possible to replace loading which will allow to reduce effectively the back surface of the hip with available walking on steps and foot walks.