It is most effective for girls to make several hip bridges every day. Girls who love fitness all know a famous lazy fitness action, called hip bridge. As many people know, the hip bridge is a good action and also plays a very good role. Let's see how many girls' buttock bridges are the most effective every day.

How many hip bridges do girls make every day? How long does it take to make 1 gluteal bridge every day?

You can do 5 groups every day, and each group can do 12- 15, with a break of 30 seconds between groups. When each group is doing it, each buttock stays for more than 6 seconds, and the rest between individuals is 1 deep breath.

Note: To be effective in hip bridge exercises, the most important thing is the quality and persistence of movements.

Hip bridge standard action

The purpose of "gluteal bridge" is very good. The training action of exercising buttocks can be said to be a necessary action of practicing buttocks. Hip muscles are characterized by small range of motion and great strength. This means that you have to use a very large weight to have better stimulation, and you can try to exceed your hard pull weight to complete the hip bridge.

With the increase of hip strength, you use more and more weight. At this time, although the weight satisfies your hips, your neck may be uncomfortable (if you do it on the ground), and your hip joint may not be able to bear the heavy weight and bring you pain.

At this time, you can try the following two actions, which can reduce discomfort and improve the stimulation to the buttocks.

Can girls do hip bridge every day?

Hip bridge can be done every day, no harm.

If you want to use the gluteal bridge to have a good exercise effect, you need to do at least 60 exercises every day. You can do it in groups, 5 groups a day. Do 12- 15 exercises in each group, and rest for 30 seconds between groups. The duration of each gluteal bridge is about 15 ~ 20 seconds, and the rest between individuals is 1 deep breath. When you start practicing, if you can't last that long, don't force yourself. You can start from 6 seconds 10 seconds and pay attention to what you can do. The most important thing is the quality and persistence of your movements. 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.

How many hip bridges do girls make every day? What is the role of girls practicing hip bridge?

1, improve sciatica

Sitting for a long time and sitting badly will lead to spinal deformity, and in severe cases, sciatic nerve pain will occur. Hip bridge can relieve spinal fatigue, improve sciatica, do it properly, and even avoid taking medicine and surgery.

Step 2 stretch the spine

Busy. Long-term work, the patriarch keeps the same posture in front of the computer, such as crossing his legs, which can easily lead to scoliosis or inertia hunchback. Hip bridge can improve the pain caused by these bad postures, open his back and stretch his spine by stretching.

3. Tighten the abdominal lines

Most sedentary people will have problems with protruding abdomen, and over time, their posture will become very bad. Hip bridge can effectively tighten abdominal lines and stabilize hip joints, which is a good training action for the lower body.

4. Enhance uterine function

Many women suffer from menstrual dysmenorrhea. Even if they have enough food or sleep, they will still feel uncomfortable due to external pressure and other reasons. The gluteal bridge can effectively massage the uterus, promote the elasticity of surrounding muscles, help relieve dysmenorrhea during physiological period, and also help pregnant women to give birth naturally.

5. Stretch the muscles behind the thighs.

When we stand, run and walk, it will bring great tension to our legs. When we are running and jumping, our legs need enough muscle strength to complete a series of continuous movements. But if the muscles are always in a tight state, lactic acid will accumulate and the legs will feel sore. At this time, the gluteal bridge is a good posture to help stretch the thigh. Relieving the leg muscles can not only eliminate the pain, but also help to improve the next sports performance.

6. Improve pelvic forward tilt.

Pelvic forward tilt is also a problem for many people, especially for women who wear high heels for a long time. Not only is their posture bad, but their health will also be affected. For pregnant women, at least 2-3 kilograms of belly should be propped up, which will increase the pressure on the waist. Therefore, expectant mothers often have backache, and even after giving birth, the pelvis will go astray. At this time, the muscles of the pelvis, hip joint and inner thigh can be stretched through the hip bridge, thus relieving muscle tension and pulling the pelvis back to the correct position of the body.

7. Help breathe smoothly

Some people have chest tightness and poor breathing, which may be caused by hunchback with chest, but long-term poor breathing may lead to chest pain, gastroesophageal reflux and other phenomena. Through the gluteal bridge, you can open the tight chest, help you breathe more smoothly, and even calm your mood.

Correct practice of gluteal bridge

Start with the self-weight hip bridge, master the movements, then transition to the one-leg self-weight hip bridge, and finally transition to the barbell hip bridge.

Key points of one-leg self-weight gluteal bridge: one leg is always lifted upward, the knee is slightly flexed, the thigh is basically parallel to the ground, and the other is the same as the self-weight gluteal bridge, and the load is greater than the self-weight gluteal bridge, which can also correct the imbalance between the two sides.

1, bend your knees and lie back. The distance between the feet is slightly larger than the shoulder width and slightly separated to both sides. Open your arms on the ground.

2. Push your hips up, with your shoulders and upper back as a fulcrum and your feet as another fulcrum. Lift your hips up, and lift your middle, lower back and thighs up by the way, until the whole trunk is basically in a straight line from your shoulders to your knees and is roughly perpendicular to your calves. During the whole process, the feet, shoulders, upper back and arms remain still, and the calves are not allowed to move actively.

3, hip force, slow and controlled reduction.