New tricks for buttocks: 99% of girls have never tried buttocks

Speaking of hip exercises! Many people's first reaction is hip bridge!

　　Yes, hip bridge is like his name! It is the trump card for hip exercises! And compared to other hip exercises, hip bridge is the highest level of participation in the gluteus muscles! Compared with squat lunge and squat deadlift, the leg participation is greatly reduced. It is undoubtedly the best choice for girls who want to erect but not want to have thick legs!

　　Hip bridge is mainly a hip-dominated action (hip hinge Hip Hinge)

　　The back of the leg is the active muscle: the gluteus muscles, the muscles on the back of the leg stretch the hip joint! The back and abdomen are mainly responsible for stabilizing the torso

　　There are many changes in the hip bridge, from simple bare hands, high feet to various loads (elastic belts, barbells, chains, dumbbells, barbells) and single-leg movements, which are all kinds of tricks!

　　I believe many people have tried different hip bridge exercises! But today I want to introduce a fresh hip bridge exercise to you, I believe you have never done it!

　　Use the leg stretcher to perform hip bridge!

　　This machine can be regarded as one of the most primitive fixed equipment in the gym. Many people see this machine The sea will remember that he is a stretching movement of legs (quadriceps)!

　　But today we want to change the taste! Used as a hip bridge!

　　As shown in the figure, hold your body on the sitting leg stretcher, lean your upper shoulder blade against the stool, and then stuck the cylinder on the hip (like other versions of hip bridge)

　　Both feet are the same width as the hip, open the toes slightly outward, step on the ground, then the hip muscles contract, stretch the hips and push up! When you reach the top for two seconds, hold your buttocks tighten for two seconds, then slowly flex your hips and fall!

　　During the movement, the core muscles tighten and keep your spine neutral and the torso stable

Common errors:

　　1. Overextend the lower back. Remember to focus on the "hook" and not produce movements through the lumbar spine.

　　2. Inadequate hip extension: Usually because the weight is too heavy, the hip joint stretching is insufficient, and this may also be caused by the tight hip flexor muscles. The solution is to reduce weight, and it may also be necessary to relax and stretch the hip flexor muscles (especially the rectus femoris)