How many hip bridges do you make every day?
Do at least 60 hip bridges every day.
If you want to use the gluteal bridge to have a good exercise effect, you need to do it at least 60 times a day, and you can do it in groups. Do 5 groups every day, each group 12- 15 exercises, and rest for 30 seconds between groups.
How long does buttock bridge do have effect?
1-3 months or so.
If you want to practice hip collision through hip bridge, you need to keep exercising to be effective. It is impossible to expect results after one or two exercises. In addition, according to everyone's physique and actual situation, the effective time will be different. Generally speaking, you can see the effect by practicing gluteal bridge 1-3 months.
Benefits of practicing gluteal bridge
When it comes to the training action of gluteal bridge, many male bodybuilders are dismissive, as if this is the exclusive action of female bodybuilders. In fact, the gluteal bridge is not only an effective training to reduce fat and shape buttocks, but also a training action to improve core strength. Therefore, it is very important for both men and women to practice the gluteal bridge at ordinary times to strengthen the core of the body.
1, the gluteal bridge is a direct stimulation to the gluteus maximus, and it is one of the excellent hip training movements.
2. Direct training of hip extension.
3. Stabilize the core training, stimulate the posterior chain as a whole, activate the deep back stabilizing muscles, and prevent low back pain.
Experience of hip muscle training
I want to share some of my views on hips and some sharing:
First of all: the bigger the hips, the better, depending on the overall proportion. Everyone's skeleton height is different, so you should practice your hips. Not the bigger the better, but the overall proportion.
Some parents in Europe and America like big hips and can try to increase their hip circumference (I am, haha), but I think many parents still like to have a pair of legs that are neither thick nor buttock. Without thick legs, there will be no big round hips, so don't just look at many models, just look at the bottom, or look at the proportion of the whole body. So big round hips are not necessarily suitable for everyone.
Second: To practice buttocks, we must first know which muscles the buttocks are made of.
In fact, many Weibo now share the Big Weibo, and some even write that if you keep practicing for a month, you will become a peach butt. If you practice like this for a month, you will become a peach butt. Aren't all the fans who follow you supposed to be peach butts? There are also many gyms that teach privately, which is also very irresponsible. You will know how to buy classes (my friend gave me too many of these things).
Therefore, you must know where you practice your hips. To sum up, the buttocks are mainly composed of gluteus maximus and gluteus medius (deep muscles are not discussed). As the saying goes, the gluteus maximus tube is big and the gluteus medius tube is upturned. So you must know your movements and which muscle group your strength should be aimed at in order to make progress.