As surefire.org.uk bodybuilding website, today we want to talk about the Fitness first Holborn subject. We will also share amazing movements for hip exercise. Wonder details? Then let’s go!
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Great hip enhancement movements for women
Step 1: Squat
Application: Place Barbell behind your shoulders. Let the distance between your feet be the width of your shoulder. From this point, until your legs are parallel to the floor, breathe slowly as if you are sitting on a chair. And feel the weight on your heels and breathe out until your body is completely straightened.
Important Point: Make sure that your knees do not exceed the level of your toes at the bottom of the crouch. Your body should be in an upright position and you should feel the full contraction in your legs. Do this movement 2-3 times a week, 2-3 sets of 12 -16 repetitions, and with normal weight.
Step 2: Dumbbell Lunge
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Step 2: Dumbbell Lunge
Lunge movement along with Squat is also the best movement for your hips and legs. This movement, like the squat, is a complete movement that runs the hips and legs at full intensity. There are many variations of the lunge movement.
It can also be applied with both handled dumbbells or Barbells on the shoulder.
In the normal posture position, one step forward, and the muscles of the leg thrown forward are stretched, and this time is repeated in the same way as the other leg after returning to the starting point.
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The point to be noted is that when stepping forward, the knee does not go forward through the toe.
Another version of the movement is applied by stepping backwards to make the hips work more. The general application is like Lunge. In other words, step back, reach the starting point again and continue in the same way as the other leg.
Application: Be in an upright position with the Dumbbells you receive by keeping both hands next to the body. Slowly step forward to ensure that your leg is at an angle of 90 degrees to the ground and your legs and hips are fully contracted, and by breathing, return to the starting position again and repeat with your other leg.
Keep your body upright when the movement continues, and don’t let your knees go beyond the toe noses when you step forward. Practice the movement 1 or 2 times a week, starting with 12-16 reps over 2-3 sets.
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Step 3: Leg Kick Back
Standing upright, hands on the waist, fully stretched, one leg fully relaxed, without loosening your hip muscles, after lifting it to the back in one or two seconds, you will return to the starting position slowly and in a controlled manner,
You will perform the movement by doing 1 or 2 days a week, 2 or 3 sets, 12-16 repetitions in sequence with both legs.
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Step 4: Leg Rear Raise
You will continue by pulling a leg firmly towards your chest in all four-foot positions, from this point on, feeling a complete contraction in your hip muscles, and lifting your leg completely from the back position without loosening your hip muscle at all. You will apply 12-16 reps, 2 or 3 sets with both legs.
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Step 5: Hip Thrust
With your back and soles completely on the ground, you will lift your hips off the ground without loosening your hips at all. At the last point, you will wait a few seconds return slowly and control back to the starting position, but you should do this without touching the ground. You will do 2 or 3 sets of 12-16 reps.
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