1, from the analysis of action posture
Hip bridge means that the back of the body clings to the ground and then makes an upward hip movement. Hip push makes the body leave the ground and rely on the back to lift the hips. But they are all exercises aimed at hip muscles and lower back muscles.
2. Analyze from the action essentials.
The action requirements of gluteal bridge: the body is prone on the ground, the distance between the feet is slightly larger than the shoulders, and the arms are straight and naturally placed on the ground at one side of the body. During exercise, the shoulders, back and feet are the support points of the body, and the hips are forced upward, and the middle and lower parts of the thighs and back are pulled up at the same time. When the shoulders, trunk and knees are in a straight line, the thighs and calves remain vertical, and the peak contraction is 1 sec. Then slowly control the body to recover. During the whole exercise, the shoulders, upper back, arms and calves remain static and stable.
Main points of hip pushing: Sit in front of the bench, put the barbell on the upper end of the thigh, with the toes facing straight ahead and the lower leg perpendicular to the ground. When exercising, hold the barbell with both hands and tighten the trunk. Under the action of the core muscles, the hip joint drives the hips to stand up. When the body is in a straight line, the action remains still 1 sec. Then slowly control the landing speed of the body and let the body return to its original position. It should be noted that the lower edge of the scapula touches the stool surface during the whole process.
3. What problems should be paid attention to in the training process to avoid harm to the body?
When we are doing the hip bridge, when our lumbar spine protrudes upward, the lumbar spine is overstretched, which makes the spine deviate from its original physiological position, leading to severe curvature of the spine, and long-term training will cause lower back pain. Therefore, in actual operation, when we stand up and lift our hips, the standard posture we achieve is: shoulders, upper back, torso and knees are in a straight line, and the calves should be perpendicular to the ground. When doing hip push, we should pay attention to keep the spine in a physiological position, ensure that the whole body is in a straight line, and use the core strength and hip strength to make the lower edge of the scapula contact with the stool surface to keep the body stable and avoid physical injury.
4. The negative weight of practice is different.
In the training of gluteal bridge, the friends practice lifting hips and contracting muscles by their own weight, while in the training of pushing hips, they rely on barbells, and negative weight increases the weight of barbells. Therefore, when we practice hip pushing, our bodybuilders must have a certain strength training foundation to carry out such action training, otherwise it will bring harm to the body.
Talking about the difference between hip push and hip bridge through small series should be of great help to you in choosing fitness direction. I hope that friends can seize their training advantages according to their differences and let them play their greatest role better. It is suggested that beginners who want to practice gluteal muscles should practice gluteal bridge first, and then do hip push training when muscle strength can do hip push.