As long as you are willing to work hard and use the right method, you can have the body you desire. Today, let's talk about how to have hips. The method we use is to change our posture through fitness exercise. This is the healthiest and safest way to change the curve.
The training method I want to recommend to you today is hip bridge. Presumably, many female fitness enthusiasts have heard of gluteal bridge training, and of course, many people have practiced it. This action has a significant effect on hip training. The gluteal bridge is specially designed for the hip and its surrounding muscles, which can change the curve of the hip. Let's talk about this action.
In order to better understand the function of gluteal bridge, we must first understand the morphological characteristics and muscle function of buttocks. Because if you want to master the correct method, you must first understand the composition of muscles. The hips are below the waist and above the legs. It is a skeletal structure composed of sacrum and hip, with gluteus maximus, gluteus medius and gluteus minimus. When people stand, their hips are square, and there will be hip pits on both sides of their hips.
The hips of men and women are different. Male buttocks are square, with obvious hip fossa and relatively small volume. Women's hips are relatively fatter and fuller in shape. If the height of men and women is the same, the hip joint of women will be wider than that of men, thus forming the unique curvaceous beauty of women. Our hip training is mainly aimed at gluteus maximus, and at the same time, the muscle groups in the legs will also be trained.
1. Hip bridge
Through the above, we have a certain understanding of the buttocks for the time being. Next, let's talk about the hip bridge, which is an action of hip training. We use the method of supine, and train the muscles such as buttocks by stretching the hips.
Hip bridge is mainly used to train hip muscles, which can be used for self-weight training and weight-bearing training. You can also stimulate other muscle groups by increasing the height of the upper body or lower body, so that the muscles of the buttocks become more plump and round, and the buttocks are more stylish.
Action essentials: lay the yoga mat flat on the ground, lie on your back on the yoga mat, with the distance between your feet slightly wider than your shoulders, bend your knees, keep your feet close to the ground, put your arms on your sides naturally, and palm down. Take the shoulder or back as the fulcrum and the foot as the other fulcrum. When you exhale, you begin to contract to your heart and lift your hips up. At this point, the back and thighs are also lifted together until the shoulders and thighs become a straight line. The thighs and calves are in a vertical position, keep this action for about 2 seconds, continue to inhale, start centrifugal contraction, slowly return the hips to their original positions, and repeat this action.
2. High hip bridge
High-hip bridge is to raise the position of the foot by using objects such as chairs or yoga balls, which will bring more obvious stimulation to the upper part of gluteus maximus, and also exercise the synergistic effect of thighs and other parts. Action points: the distance between feet is shoulder width, and the heel is placed on the yoga ball or other objects. Other parts of the body lie flat on the ground, with both hands and palms close to the ground, and at the same time begin to contract centripetally, and exert force on the buttocks to raise the buttocks in a straight line with the shoulders and thighs. Stay for about 2 seconds, start centrifugal contraction when inhaling, and return to the original position.
3. One-legged gluteal bridge
One-legged hip bridge mainly exercises hip muscles and lower back muscles. Because one leg will bear more pressure, we will use core strength to stabilize the trunk when doing movements, thus exercising the coordination of the body. Action points: Similarly, lie flat on the yoga mat, with your hands naturally at your sides, palms facing the ground, and one leg bent close to the ground. Straighten the other leg and lift it. When exhaling, lift your hips and pause for two seconds. When inhaling, return to the original position and alternate your legs.
4. Load-bearing hip bridge
Weight-bearing hip bridge, that is, hip push, is the most difficult one in the hip bridge series. It can not only exercise the hip muscle dimension, but also increase the hip muscle group and waist and abdomen core strength. Action points: the upper back and shoulders are close to the training chair, the knees are bent, the distance between the feet is slightly wider than the shoulders, and you step on the ground. Put the barbell in the abdomen position, you can put a foam pad under the barbell to reduce the pressure, hold the barbell with both hands, exhale at the same time, and the hips begin to exert force. Stand up straight until your body and thighs are in a straight line. Start centrifugal contraction when inhaling, return to the original position and repeat this action.
This action of gluteal bridge includes these actions extended from gluteal bridge, which can exercise gluteal maximus very effectively. No matter what kind of gluteal bridge, you should make full preparations and warm-up activities before training, and stretch well after training. As long as we stick to our own movements, persist in training and make our movements standard, we can get the charming ass you want!