What is the function of girls practicing hip bridge? It turns out that they have these functions

Many people know it for hip bridge, and it is a good action, and the hip bridge also has a good effect. Of course, the hip bridge is also an easy exercise. I believe someone knows the effect of girls practicing hip bridge. So, what is the effect of girls practicing hip bridge? Let’s learn about the effect of hip bridge.

What is the effect of girls practicing hip bridge? 1. Improve sciatica

　　　As a long time of sitting and poor sitting posture, it will lead to improper spine. In severe cases, it will lead to improper spine. Sciatica pain will occur. The hip bridge can relieve spinal fatigue and improve sciatica. It is done properly regularly, and can even be exempted from taking medicine and surgery.

　　2. Extend the spine

　　Busy office workers lie in front of the computer for a long time to maintain the same posture, such as crossing their legs, which can easily lead to scoliosis or inertial hunchback. The hip bridge can improve the pain caused by these poor postures, and open the back and extend the spine through stretching.

3. Tighten the hip bridge can improve the pain caused by these poor postures. Solid abdominal lines

　　　People who sit for a long time will have the trouble of bulging lower abdomen, and over time, their body shape will become very bad. The hip bridge can effectively tighten the abdominal lines and stabilize the hip joints. It is a good training exercise for the lower body.

　　4. Strengthen the uterus function

　　Many women have the trouble of menstrual dysmenorrhea. Even if they eat or sleep well, they will still cause physical discomfort due to external pressure and other reasons. The hip bridge can effectively massage the uterus, promote the elasticity of the surrounding muscles, and help relieve the Relieve menstrual pain during menstrual period, which is also helpful for pregnant women to give birth naturally.

5. Stretch the muscles on the back of the thighs

　　When we stand, run, and walk around, it will bring a lot of tension to the legs. When we are running and jumping, both legs need enough muscle strength to complete a series of continuous movements. However, if the muscles are always in a tight state, it will cause lactic acid to accumulate and cause soreness in the legs. At this time, the hip bridge is a good position method to help the thigh stretch. When the leg muscles are soothed, it can not only eliminate it. Relieve soreness, it can also help improve your next exercise performance.

6. Improve pelvic forward tilt

　　　Pelvic forward tilt is also a problem for many people, especially for women who wear high heels for a long time. Not only does they look bad, but their health will also be affected. For women during pregnancy, they must hold at least 2-3 kilograms of belly, which will increase the pressure on their waists a lot, so expectant mothers who are about to give birth often suffer from back pain, and even after giving birth, the pelvis will run away. At this time, it can be done through The hip bridge extends the pelvis, hip joints and inner thigh muscles, thereby relieving the tight muscles and pulling the pelvis back to the correct position of the body.

　　7. Helps breathe smoothly

　　Some people will have chest tightness and poor breathing. This may be caused by hunchbacked chest, but long-term poor breathing may cause chest pain, gastroesophageal reflux, etc. The tight chest cavity can be opened through the hip bridge, helping breathe smoother, and even calming your mood.

　　Correct way to do the hip bridge

　　First start with the self-heavy hip bridge, master the movements and then transition to the single-leg self-heavy hip bridge, and finally to the barbell hip bridge.

　　Key points of the single-leg self-heavy hip bridge: One leg is always raised upward, the knees are slightly bent, the thighs are basically parallel to the ground, the others are the same as the self-heavy hip bridge, and the load is larger than the self-heavy hip bridge, and the force imbalance on both sides can also be corrected.

　　1. Bend your knees and lie on the ground, with the spacing between your feet slightly greater than the shoulder width, slightly separated to both sides. The arms are spread to both sides on the ground.

2. Exercise force on the hips, with the shoulders and upper back as one fulcrum, and the feet as another fulcrum, push the hips upward, and lift the middle and lower back and thighs upwards until the entire torso is basically in a straight line from the shoulders to the knees, and is roughly perpendicular to the calves. During the whole process, both feet, shoulders, upper back, and arms are kept still, and the calves cannot move actively.

3. Use force on the hips to restore slowly and controlfully.

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