With the popularity of the Internet and the improvement of people's living standards, most people begin to pay attention to their health and figure, and can learn a lot of fitness knowledge through the Internet.

Therefore, with the increasing popularity of fitness, more and more people join the ranks of fitness.

Hip bridge is a very popular training sport in recent years. This exercise exercises our hip muscles well and can help us shape a tight and upturned hip.

However, every movement has many details that need our attention. In the gluteal bridge, because many people made a mistake, they not only failed to practice their hips well, but also hurt their waist.

Many people can't use the hip joint because of the lack of stability of the lumbar spine, which leads to the excessive upward ejection of the lumbar spine when the hip joint is stretched, which leads to the lumbar spine being far away from the neutral position and the intervertebral disc being squeezed by uneven pressure, resulting in low back pain.

The gluteal bridge mainly develops our hip stretching strength, while the spine is mainly responsible for stabilizing the trunk and transmitting strength, and maintaining the stability and neutrality of the trunk in the form of isometric contraction without movement.

Therefore, the correct hip bridge action should be to place the training chair horizontally, sit in front of the chair, and make the lower edge of the scapula lean against the chair.

Then put the barbell on the upper end of the thigh, grab the barbell with both hands, put your toes forward, and keep your calves perpendicular to the floor as much as possible, and try to keep your movements stable during the process.

Chin slightly closed, torso tightened, using the strength of core muscles, driven by hip joint, * * * push up hard.

Until the ears, shoulders, buttocks and knees are in a straight line from the side, and the buttocks are clamped, the abdominal muscles are contracted, and the muscles at the back of the thigh are relaxed.