And if you want to practice hip, I believe many people will think of "hip bridge" (bridge training). After all, the gluteal bridge is a classic movement in hip exercise, which has excellent exercise effect on the buttocks, and at the same time has a "lever" effect on the hamstring muscles and crotch of the rear thigh.
Its popularity is very large. We sedentary working people, ladies who practice ass and mothers who recover after childbirth will basically do it in gyms and family training.
However, can you really make a hip bridge?
First, the action essentials of gluteal bridge 1, initial action
Action essentials: lie on your back, put your hands on your sides, separate your feet from your hips, keep your body at the same level, and tighten your chin. Common mistake: Looking up will reduce our training effect. 2. Start the bridge hard
Action essentials: When exhaling, hold the buttocks, slowly lift the buttocks, and then let the scapula leave the cushion surface until our shoulders, knees and ankles are in a straight line and roughly perpendicular to the calf, and pause for 10 second (depending on people). Common mistakes: excessive straightening of the waist, resulting in obvious waist strength. Solution: When lifting the buttocks, control the body to slowly leave the ground along the lower back to the middle back. Step 3 return to the starting position
Action essentials: when inhaling, slowly lower your hips. Avoid: suddenly fall. 4, the amount of exercise
10 as a group, 2 groups a day. Second, the precautions look as simple as the hip bridge action, but the action is not in place, which will cause our waist and knees to ache.
Common mistakes when making hip bridge: the shoulder is not tightly attached to the pad surface; No abdomen, no hip strength, too much waist strength; Foot distance is much wider than shoulder distance (remember shoulder width).
Ok, I'll give you the point: the whole process is mainly about the buttocks, remember to tuck in! Lift your hips when exhaling, and inhale when your hips droop.
Third, the upgraded hip bridge can borrow equipment after practicing for a period of time, increase the training intensity and make the training income more "big".
1, Yoga Ball Edition
Action essentials:
Keep your feet shoulder-width apart and put them on the yoga ball to keep them stable; Put your hands on your sides, or put them on your lower abdomen to feel the rhythm of breathing, and the pelvis leans back (the feeling of waist sticking to the ground); When exhaling, hold your hips and slowly lift them until your shoulders, knees and ankles are in a line, and stay for about 10 second; When inhaling, lower your hips slowly, taking 10 as a group, and repeat 3~5 groups. 2. Elastic band version
Sports necessities:
Elastic belt wraps the lower thigh (the same height as the upper knee), bends his knees and lies on his back, puts his hands flat on his sides, and leans back his pelvis; When exhaling, hold your hips, slowly lift them until your shoulders, knees and ankles are in a line, and keep moving for about 10 second; When inhaling, lower your hips slowly, taking 10 as a group, and repeat 3~5 groups. Well, I hope you can learn the real hip bridge well and practice the waist and buttocks you want. Say goodbye to knee pain and back pain ~