Does practicing hip bridge hurt the waist and knees? Exercise is helpful to the body, but if the method is wrong or goes astray, it will be counterproductive. So is practicing the gluteal bridge. Some people find it harmful to the waist and knees, so the correct method is very important. The following is whether practicing hip bridge is harmful to waist and knees. I hope I can help you.

Does practicing hip bridge hurt your waist and knees? 1 Does the gluteal bridge hurt the knee joint?

The hip bridge will not hurt the knee joint, so everyone must practice according to the correct movements! Compared with squat and hard pull, hip bridge is easier to master, and the participation of leg muscles is not high! Any girl who wants to tighten her hips will like this action! Hip bridge is mainly a hip-oriented movement (hip hinge)

Behind the legs are active muscles: gluteal muscles, and the muscles behind the legs contract and stretch the hip joint! The back and abdomen are mainly responsible for stabilizing the trunk.

Key points of gluteal bridge action

If you really want to have charming hips through exercise, hip bridge is a necessary training action! But many people are always unsatisfactory when training! Seemingly simple movements, in fact, need to pay attention to many details, the reason is simple: your movements are not standard and your training intensity is not enough.

Before starting the correct motion analysis, let's look at the common mistakes.

1, our training target is the buttocks, and the main function of the buttocks is to stretch the buttocks, that is to say, our buttocks can be fully contracted at the hip extension position. You need to increase the range of hip movement as much as possible.

2. The core area has not been tightened. The so-called bridge sport is to integrate all the links of the whole body and support our weight in a reasonable arrangement. If the core is not tightened, the spine will be loosely arranged, the pelvis will be unstable, and the hip joint will depend on the pelvis, so the stress on the hip joint will be extremely insufficient.

3. The angle between the calf and the ground is too small. When you make a hip bridge, don't put your calf perpendicular to the ground, but put it at a slightly farther distance. It is best to keep your knee joint at about 90 degrees. Because when the calf is perpendicular to the ground, this posture will be very stable, the angle of force will be optimized, and there will be more muscles in the leg besides gluteal muscles to participate in the work. In addition, this posture will stretch the front muscles and fascia for a long time, which will affect the degree of hip extension of some people more or less.

Effect of gluteal bridge training

What we need to practice big muscles is big stimulation with big weight and few times, and the purpose of our muscle line training is mainly to stimulate muscles with small weight and many times. These trainings suggest using weight instead of self-weight to find a suitable weight. One group can do 15, and each action can do 4-5 groups.

My favorite thing to do in hip training is to push and pull the hips with weight, push the hip-hip bridge with kettle bells, and of course squat is also essential, as well as devices to stimulate lateral hip training. However, it is not recommended to do more lunges/lunges, because it will stimulate the muscles of the front thigh. What I want to mention is that when doing these movements, you must learn to close your abdomen, exhale with your abdomen, and keep your back straight ~ never lift heavy objects with your back, it will hurt your waist! Also, when doing squats, remember not to let your knees exceed your toes.

Want more tricks, Weibo fitness experts share many moves. Don't ignore the last step, remember to stretch the muscle lines to prevent the muscles from piling up together, so that it is easy to be strong.

Does practicing hip bridge hurt the waist and knees? 2. 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. Hip strength is strong, and core strength is also strong. 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.

Attract the opposite sex

Whether male or female, the buttocks, as a prominent part of the body, are easy to get attention, and the buttocks are a sign of sexiness, vitality and strength. If a man's hips are tight after practicing hip movements such as hip bridge for a long time, it will attract the attention of the opposite sex, make the other person feel good, and think that you are a strong person who likes sports.

The proportion of stretching 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.

Improve sexual ability

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.

The correct action of men practicing hip 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.

pay attention to

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.

Does the 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.