What are the benefits of boys practicing hip bridge?
1, strengthen hip strength
Hip bridge is known as a classic movement in hip movement. Men who often practice hip bridge can activate strong hip strength. In addition, the buttocks are the largest muscle group in the human body and represent an important part of the overall strength. If the hip strength is strong, the core strength is strong, and if the hip strength is weak, it will affect your overall training. For example, when you stand up and bend over to row a boat, your hips can move more weight.
Step 2 attract the opposite sex
Whether male or female, buttocks, as a prominent part of the body, are easy to get attention, and buttock sticking to the ground is a sign of sexiness, vitality and strength. If men practice hip movements such as hip bridge for a long time, their hips will be tight and stiff, which will attract the attention of the opposite sex and make the other person feel good. They think you are a person who likes sports and is strong.
3, lengthen the proportion of the body
Even the hip bridge can not only exercise the hips, but also exercise the legs. Sticking to exercise can make thighs and buttocks firm. With the improvement of thigh and leg lines, people as a whole will be more slender, well-proportioned and have a sculptural aesthetic feeling.
4. Improve sexual function
Hip bridge can exercise pelvic floor muscles, help to improve pelvic forward tilt and strengthen gluteus maximus, which plays a major role in sexual life. If the gluteus maximus is strengthened through the gluteal bridge, it can also indirectly improve sexual ability and improve the quality of sexual life, because it is suggested that both men and women need to exercise this action.
Correct methods for boys to practice gluteal bridge
1, the body lies flat on the mat, hands and palms are flat on the sides of the body, legs are slightly separated to be slightly wider than the shoulders and bent at an angle of 60 degrees, and the soles of the feet are flat on the surface of the mat.
2. Push your hips up, with your shoulders and upper back as fulcrums, your feet as the other fulcrums, and your hips are lifted up.
3. The middle, lower back and thighs are also lifted up by the way until the whole trunk is basically in a straight line from shoulder to knee and is roughly perpendicular to the calf.
4. During the whole process, the feet, shoulders, upper back and arms remain still, and the calves are not allowed to move actively.
5, hip force, slow and controlled reduction.
What should I pay attention to when practicing hip bridge?
1, mainly rely on hips, arms and upper back. Don't press down to borrow.
2. When the trunk is lifted up, focus on the hips and move up to the center, not the middle waist and back.
3. The shoulder and the upper back serve as the same fulcrum to provide stable support. Don't try to lift your upper back, which will easily damage your shoulders and cervical spine.
Can practicing hip bridge hurt your waist?
Proper exercise won't hurt your waist. Some people have low back pain after exercising gluteal bridge, which is caused by wrong movements and incorrect methods of exertion. If erector spinae is used to compensate the hip force, it will cause the lumbar spine to compress the spinous process and intervertebral disc under excessive bending and pressure, which will lead to erector spinae's injury and low back pain. Therefore, exercise should pay attention to whether the action is correct, in order to really bring health to the body.