Is hip barbell effective? In daily life, in order to live a healthy life, we often do some simple fitness exercises, such as playing badminton, basketball, jogging and so on. Promote the digestion and growth of the body and make the body healthier. Let's share the effect of barbell on hip training.

Does the barbell exercise your hips well? 1 First of all, the benefits of barbell hip push:

Comparison of gluteal muscle stimulation and squat by hip pressing: A study published in Journal of Applied Biomechanics tracked 13 trained women and conducted 10RM squat and barbell hip pressing training. It was found that the myoelectric activity of the upper gluteus muscle and the lower gluteus muscle caused by hip thrust was significantly enhanced compared with that after squat (65,438+072% and 85,438% respectively).

Improve the performance of squat and hard pull: If you want to improve squat and hard pull, then barbell hip push may be a good choice, because barbell hip push is an isolated action to train gluteus muscles, and gluteus muscles are the driving force of squat and hard pull. The stronger the gluteal muscles, the heavier the weight of squatting and hard pulling.

Improve other sports performance: A study in Sports magazine found that the 7-week strength training program for hip thrust is more effective than the same squat program in improving sprint speed. For athletes, most sports do not involve deep training of hip joint, and the extension of hip joint in the terminal range is very important, which will provide more strength when sprinting, turning and rowing.

Safer when loading: Due to the nature of the hip thrust setting, if it fails, once the hip is put down, the weight will simply return to the floor, which means that as long as you exercise correctly, the risk of injury is very small, so you can increase the load without protection. The barbell pushing buttocks is an action to isolate gluteal muscles: because it is an action to isolate gluteal muscles, quadriceps femoris and hamstring muscles are less involved, so it is possible for women to raise their buttocks without thickening their legs.

How to do barbell hip push?

How to do it:

Sit with your legs straight on the floor and your back on a stable bench. Put a towel or shoulder pads on your hips to keep you comfortable (optional). Slide the barbell over your thighs until the barbell is above the pubic bone of your hip joint. Keep this posture during the whole setup, and don't let the barbell roll forward or backward.

Bend your knees and move your feet until your calves are perpendicular to the ground when you lift your hips. Point your feet straight ahead or slightly open, and step firmly on the ground. Step on the ground with your heels, avoid lifting your toes, and lift the barbell with your hips to ensure that your hip joint is fully extended.

If you can't lock your hips, it means that the barbell is too heavy. Push it up at a steady speed to avoid the barbell throwing up. At the highest point of movement, the calf should be perpendicular to the ground. The most important thing is lumbar mechanics, which presses the chest all the way to prevent the chest from arching and ensure that the lumbar spine is not overstretched and the pelvis does not lean forward. Put down the barbell and slowly lower your hips close to the ground, but don't touch the ground, while maintaining the centrifugal tension of your gluteal muscles.

Note: Focus on pushing the barbell straight up with your hips, which is very important for exercising gluteal muscles. Keeping it at the top for 3- 10 seconds will form a good habit and ensure the extension of the hip joint in the end range. Key points: As far as the complex mechanics of waist-pelvis-hip joint is concerned, there are two correct methods to push the hip joint: one is to keep the spine neutral and lift the hip to over-extend the total hip joint.

Does the barbell exercise your hips well? What are the benefits of barbell punching the buttocks?

1, improve the size, strength and appearance of buttocks.

2. Increase acceleration and sprint speed.

3. Increase the explosive force of "locking" when squatting and hard lifting at the bottom.

4, improve the overall function of the body, because hip function will affect the mechanics of the soles of the feet, ankles, knees, hips, pelvis and lower back.

How to do barbell hip boxing

1. Lie flat on the mat, roll the barbell over the ilium of the trainer, bend your knees 90 degrees, step on the surface of the mat with your feet flat, and firmly hold the barbell bar with both hands, with the grip distance wider than the shoulder width.

2, tighten the hips and stand on the waist, you can use two anterior iliac spines to grab the barbell bar to jack it up, the body is in a straight line, count to 5 at the highest point, and then slowly put it down, recorded as an action.

3. It is suggested that the middle section of the barbell bar be wrapped with sponge foam to reduce the pressure of the barbell bar on the body.

Is the barbell hip forward or backward?

Barbell hips can be held back and forth. According to your own habits, there are no particularly strict requirements.

Common mistakes of barbell hip boxing

1, over-arching under the back: it often happens when you lift too much. Try to lose weight and tighten the core so that the hip joint can move, not the lumbar spine.

2. Insufficient hip extension: Before starting training, try to lose weight and extend hip flexors.

3. Lifting heavy objects violently, without stable control movements: Try to reduce the weight, seek stable and smooth movements first, and then increase.

Does the barbell exercise your hips well? How to exercise gluteus maximus is the most effective.

1, supine leg lifts

Sit on the leg lifts inclined upward at 45 degrees, or lie flat on the vertical leg lifts, with your left foot on the pedal and your legs in a straight line with your hips. Make sure that the upper back and hips are in a straight line, and the left foot or toes turn slightly on the pedal.

Starting posture: lift the pedal with your left foot and loosen the locking device for leg lifting, but be careful not to lock the knee joint.

Take a deep breath, hold your breath, tighten your abdominal muscles, control the rhythm of your movements, bend your knees slowly, and try to make your thighs touch your chest at an angle of about 90 degrees. Push the pedal up hard and return to the starting position. Exhale through the attachment point or when the leg is completely straightened to the highest point.

2, barbell squat

Preparation posture: hold your head up and chest out, waist straight and back straight; After the scapula contracts, put the bar on the raised trapezius muscle and deltoid muscle, and cushion it with cushions such as sponge and towel; Raise both hands to hold the bar for stability; The distance between feet is generally the same as the shoulder width.

Squat: After getting ready, take a deep breath, bend your knees slowly and control the squat. When squatting, the knee direction is the same as the toe direction, and squat until the thigh is parallel to the ground or slightly lower than the knee.

Keep still: keep squatting for at least 1-2 seconds, and then squat. There is an obvious time effect after muscle stretching. The longer the time, the more the muscle strength decreases. Pause for 2 seconds and get down.

3. Smith, get down

Adjust the barbell position of the safety barbell training machine to a height lower than the shoulder, and then add a barbell disc with appropriate weight on the barbell.

Stand with your feet apart, parallel to each other and shoulder-width apart. Hold the barbell with both hands as wide as possible, palms forward. Keep your legs straight and your torso upright, so that the barbell is away from the protective frame upwards. Step forward with your legs until you lean back slightly.

Stand with your feet apart, shoulder-width apart, with your toes pointing forward. Bend your legs and knees until the angle is less than 90 degrees. Straighten your legs, press your heels hard, and move your body up to the initial position.