1. Don’t let the hips be too hard during deadlifts and squats
When doing squats or deadlifts, many trainers will habitually make the hips start to exert too much force too fast. Don’t let this happen. Make sure that the knees and hips are stretched and moved upwards at the same speed.
The picture below shows the hip and knee joints stretch at the same speed and move upward.
It is true that if you want to achieve a more standard and accurate movement technique, you may abandon a certain amount of weight, but in the long run, such a technique will make you safer and at the same time achieve more stable strength growth.
2. Make full use of the suspension technique to develop the quadriceps femoris when performing squats
Front squat is the best exercise for building quadriceps, but it must be performed in a specific way to achieve its maximum effect. Every time you squat to the bottom, you should pause for 1 second. Wearing Olympic shoes will make it work. Play more, if not, put two barbells on your heels, and try to keep your upper body as vertical as possible.
3. Wearing Olympic shoes for leg lifts will be more conducive to the development of quadriceps
Once I wore the Olympic shoes after finishing the neck front squat, i’m too lazy to change shoes, and directly performed leg lifts. I didn’t expect that the stimulation effect on the quadriceps was so good.
Try this method, you will gain something, provided that you have a pair of Olympic lift shoes, and at the same time you must be able to endure the leg shuffling after half an hour of training.
4.Customize the Bulgarian split squats according to your weakness (needs)
When doing Bulgarian split squats, you can make certain changes to the movement to develop greater strength in the knees and hips.
A shorter stride (distance between the legs) upright torso will make the target more focused on the quadriceps femoris.
On the other hand, a larger stride and an upright torso leaning forward will make the target more focused on the buttocks, aiming at your weakness (needs) and making better use of these two methods.
5. Perform Glute Ham Raise
The torso leans slightly forward during movement
Some trainers will perform a combination of a full range of exercises and regular exercises into one action, which is hip extension and knee flexion, while other trainers only perform knee flexion (The knee is then extended during centrifugation）while flexing the hips Fully stretched.
Most people think that the best way is to make the torso in a straight line during the action, descend to the bottom, and keep the straight up to fully extend the hips, but this may not be the best way.
You can try to lower the torso a little bit, about 20-30 degrees. This way changes the tension of the posterior femoris muscles in the entire movement, lengthens the hamstring tendon in the buttocks, and thus reduces Improve the output of erector spinae, and can increase more times, or load more weight.
6. Externally rotate the wrist when performing dumbbell curls
Rotate (rotate outward) your wrist in the peak state after lifting the dumbbell, and use the appropriate weight (medium weight) to achieve more torque.
If you usually use a 60-pound dumbbell for curling, try using only a 25-pound dumbbell and perform 3 sets of external rotation of the wrist at the peak 20 times. Rest for 45 seconds between sets, which will “tear” your biceps. , And the pressure on the elbow joint and forearm is minimal.
7. Perform elastic band or rope triceps stretch
Most people do this, but one thing is that some people use two elastic bands to hang them at two different points. If you can balance the force correctly, you will get the same degree of tension in the triceps, But if not…
So, try to hang two elastic bands at the same point, place your arms on both sides of your body, when you press down (pull), keep your arms pulled down to the sides of your body, keep your torso upright, three sets of 20 for each, with a 45-second rest.
8. If you feel that the flexion and extension of the regular parallel bars are not correct, try to Stretch with elastic arm
Arm flexion and extension is the main training exercise, but for people with shoulder problems, arm flexion and extension with elastic band will make you more comfortable. Of course, this action is to press down the load, not to push the body to a fixed plane.
The main difference of the elastic band is that the tension at the top is significantly reduced, eliminating the shoulder joint problems, but it can still activate a large number of pectoralis major and triceps when pressed down to the bottom.
So, this is a more reasonable way for those who have shoulder injuries or restrictions.
Stretch your hands to shoulder width apart by pulling on the elastic band. Exercise your shoulders and upper back
9.The facial pull exercise can not only exercise the middle deltoid muscle (the middle and back muscles of the shoulder), but also exercise the middle trapezius and rhomboid muscles quite well.
To perform this action correctly, you must separate your hands while pulling the elastic band toward your face to increase the contraction of the deltoid muscle.
10. Don’t underestimate the effectiveness of fixed equipment rowing
Although the free weight leaning over rowing is the key point, the rowing motion of fixed equipment should not be underestimated. Compared with free weight, the moving path of the fixed device is closer at the beginning, and towards the sides of the body at the end, which can better recruit the latissimus dorsi, 2-3 times a week will allow you to improve even more.When you go back to your favorite barbell rowing, you will find that the weight is much higher than before, even if you haven’t performed a barbell rowing action for a while.
11. Squeeze the bench to improve your grip
For heavy deadlifts, you must have a strong grip. A farmer’s walk or static lifting of the bell will give you some help, but these actions increase spine pressure. If you have to squat and deadlift for a week, this may lead to excessive too much back pressure.
Don’t worry, the solution is to hold one side of the bench firmly on the bench in the gym and squeeze it for as long as possible. Do it twice a week, in 2 groups, each for more than 20 seconds. After a period of time, you will find that your grip strength is significantly improved.
12. Use supine leg curls instead of bent leg curls
Many trainers do not have leg curl equipment at home or in the gym. Here is an alternative way, lying on your back with leg curls.
You only need to bend your knees to perform this action, and you don’t need to fully stretch your hips. This will give you a greater burning sensation, and there will be more constant tension in the hind thigh muscles.
13. Performing reverse superman style will improve core stability
Reverse Superman is a good exercise for abdominal muscles. The position of the pelvic spine during this training is consistent with some of the movements they have to do. The advantage of this training is that he can strengthen the strength and endurance of the abdomen and the back of the pelvis.
Correct action: Lie flat on the ground, lift your hands and feet away from the ground, even arms and legs, the lumbar spine is flat so there will be no gap between the waist and the ground, and the upper body will rise slightly when tightening, but don’t try too aggressively ( This is the result of flat lumbar spine).
Try to keep your hands, feet, and head off the ground, even if your body will fall slowly during the process. Each time for 20 seconds, you can try a few more sets, at least once a week
14. Supported single leg training
Unilateral training can improve stability and proprioception compared with symmetric bilateral training. It was not ideal at the beginning. It will sway from left to right. It is completely normal. You can support it on a stable device, which can also use more weight to achieve better balance.
15. Use curling equipment to stretch your legs
Similarly, for some family trainers who cannot perform leg extension exercises due to equipment restrictions, they can use elastic bands and heavy objects that can be hung on their feet.
16. Use elastic bands to activate hips
Just place the elastic band 2-3cm above the knee, spread your legs slightly wider than your shoulders, and keep your body in a deadlift halfway position, while extending your knees to the maximum against the elastic band.2-3 sets of 10-20 seconds each will allow you to achieve the desired effect.
17. Perform goat stand-ups to get hips
Many trainers do not use goat push-ups to train the hips correctly. Most of them only use spine flexion and extension to train the back extensors, but if you want to better train the hips and hamstrings, you need to do this:
- he toes of the feet are opened at an angle of 45 degrees or more (external hip rotation)
- Keep the upper back arched throughout the exercise time (contrary to what is usually said), this will be more conducive to the pelvic backward tilt, while limiting the contraction of the erector spinae.
Maximize the squeezing of the buttocks at the top of each time. Imagine that each exercise is caused by the contraction of the gluteus maximus to pull up the torso. Remember to maintain the tension of the gluteus maximus during the eccentric phase.
Through the combination of hip extension and pelvic tilt, the maximum range of hip extension is obtained. Although you will not stretch like the traditional way, you have indeed achieved the full range of hip extension.
Perform 3 sets of 20-30 times each with a 45-second interval. Try this arrangement. You don’t need to apply any additional weight, just use your own weight. If you can do the above correctly, the burning sensation in your buttocks will be unbearable for you.
18. In a certain period of time, focus on squatting and perform heavy deadlifts once a week
At a certain stage of the year, you should use a large enough weight to do the deadlift, and focus on the squat. This arrangement can ensure that you will not hurt yourself, and at the same time can ensure that the squat is more frequent.
This will have a stronger lower leg and a lower breech position at the same time, so don’t think that this strategy will affect the deadlift ability for a long time.
During this period, perform 1-2 squats per week, and perform neck squats once a week, and perform only one high-intensity deadlift.
When doing deadlifts, warm up adequately and choose a specific weight, the maximum number of times or the maximum weight you can perform.
Another strategy is to perform only a few sets of accelerated deadlifts, using 60% 1RM weight for 1-5 times, 2-3 times a week, you will find that your deadlift strength will not decrease during this period. And your ascent speed in the squat is significantly increased.
19. The hip press stays at the top for 10 seconds at the last time of each set
The range of motion of the hip push is the most difficult part at the top, and usually the trainer will skip this part at the last time. Therefore, the hip muscles are continuously stimulated through the last isometric contraction held at the peak for 10 seconds in each group.
This will allow you to get a strong buttocks, and at the same time have strong strength, and it will also make the buttocks more burning. Hold for 6-8 seconds at the top, you will find that the buttocks will fall involuntarily, don’t give up the last few seconds, the last few seconds, that’s the best time for you to be effective.
20. Use elastic bands to do “I have no money” to get a better posture
Maintain a good standing posture, hold the elastic band with both hands and bend the elbow joint 90 degrees, close your forearms to your sides, rotate your shoulders outwards with both hands, contract the peak for 1 second, repeat.
Performed twice a week, two groups each time, 10 times in each group, will effectively improve the strength of external rotation, reduce shoulder injuries, improve hunchback, winged shoulder blades and other poor postures.
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