What are the precautions for single-leg hip bridge

Protruding front and back are the standard for a good figure today. Protruding back means having a buttock. Girls are very obsessed with buttocks. If you want to have a buttocks, but hip training is indispensable. There are many trainings for buttocks, but single-leg hip bridges are more popular. So do you know what are the precautions for making a single-leg hip bridge? Let’s take a look together below!

Training method

Step 1: Starting position: Lying on your back, lying flat on the yoga mat with your palms facing the ceiling. Lift your left leg and place both hands on the back of your thighs, gently move your left knee towards your chest, slide your right foot towards your hips. Gently contract your abdominal muscles to flatten your waist. Try to keep this core muscle tight throughout the exercise.

　Step 2: Upward Stage: Exhale, exert force on your right foot to support body balance, and lift your hips from the ground up by contracting your right hips (hip muscles). Avoid pushing your hips too high, as this usually increases overextendment (arching) of the waist and back. Tighten your core muscles helps avoid excessive arching of your waist and back.

　　Step 3: Lower stage: By controlling your right hips, inhale, and slowly put yourself back to your starting position. Repeat one Specific repetitions or periods; then alternate legs.

　　Precautions

　　Improper amplitude control, insufficient amplitude: only the bridge is raised to the lumbar vertebrae, and the shoulder scapula is not off the ground.

　　Because the full range of muscle movement is the best stimulation, especially in the state of no weight bearing, you must basically take the peak contraction to increase the training effect. When the amplitude is not enough, it is difficult to stimulate our target muscles.

　　The amplitude is too much: lumbar vertebrae.

　　Although the hip joint has a large range of motion, its construction is simple, so the range of motion is clear. The lumbar vertebrae is smaller than the hip joint, but it is composed of multiple joints, so the total motion limit is unclear, which is easy to generate compensation. Generally speaking, excessive hip lifting is actually compensation for the lumbar vertebrae, so it is not recommended to over-top.

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