It is easy to mistake the starting point and the end point of the action in barbell hip bridge training, so it is best to find a fitness instructor to guide you. Bridge training (hip bridge) is a very effective action, which can effectively open the hip muscles. At the same time, it can activate the hip extensor, which is a high-quality training action that modern people often sit for a long time. It is also a secret skill that many weight-loss books like to show off their hips, but many people ignore some details when watching movies or shooting autonomous learning operations. The benefits of this action were greatly wasted.

The starting point of the action is to lie on the ground, bend your knees and step on the floor, and then push your back slightly to the floor, that is, at the beginning of the next action, make a pelvic tilt backwards to counter the gravity-driven pelvic tilt forward. In some people, the backward pelvis will affect the position of the cervical spine. Please try to imagine a sponge at the back of your neck, and then press it with your neck.

At the end of the action, push your hips to the highest point directly above, and then keep your posture stable. You can imagine that your shoulders and heels are pulled closer together, so that you can obviously feel the contraction of gluteus maximus and hamstring tendons. Common wrong behavior patterns, gluteal muscles and legs don't feel much, but there is a strong contraction feeling under the back, and the fulcrum moves up to the lower part of the cervical vertebra, which greatly increases the risk of compression injury. Do it a few times more, and you will find that the distance between the shoulder and the heel is getting farther and farther.

Other error modes! In practice, the direction of knees and toes need to move forward at the same time to ensure the correctness of power transmission. The above are some mistakes in the operation of gluteal bridge, which I hope will be helpful to those who practice movements. Still an old saying goes, everyone's body has its own uniqueness. If there is any problem, don't always make it up by yourself, get professional guidance, and don't be greedy for petty gain.