Look at the front, the chest from the side, and the buttocks from the back. wants to be a back killer. If every good-looking buttock is, it is not qualified to be a back killer. Many female friends hope to have a plump and beautiful buttocks. Today I will recommend a classic buttock training action - Hip Thrust (buttock push).
This action is very simple, but many experts have different opinions on the details of the action. It seems that they just push up the hips. The width of the feet, the position of the spine, and the height of lifting from the ground will affect the completion and feeling of the action.
hip bridge , hip push, hip push
The same actions, different practices and the ability developed are also different. What people often hear are three names: hip bridge, buttock push, and buttock rush.
hip bridge, Generally speaking, the movement of lying on the mat without weight and pushing the hip off the ground without weight is called the hip bridge. This movement can effectively activate our gluteal muscles. Because it is in a weight-free state, the intensity is relatively low. usually serves as a warm-up action before formal training, or in the core exercises of novices to advance to the core, to increase the stability of the torso. uses it as the main training exercise, and the intensity is relatively small.
hip push , this is the action we will talk about today. The action is generally the action of pushing the weight-bearing hip off the ground completed on dumbbell bench . Weight bearing is generally a barbell. The weight of the load can reach a relatively large weight. can effectively stimulate the buttocks and promote the effect of hypertrophy. It is usually placed at the end of the hip-leg training program as an isolated muscle stimulation action.
hip rush. This action is based on the hip bridge or hip push, and the exercise of rapid contraction is added. Usually, we will tie the elastic band to the ankle and quickly bend the knees and hips upwards. can effectively develop the ability to actively and quickly stretch the hips and single leg to quickly flex the hips, which can effectively improve our speed. is a better functional training exercise for running enthusiasts, and improves sports performance.
Do you understand the difference between these three? No matter which way of practice, it can improve our athletic ability. Just make appropriate adjustments based on the target needs and training level. . And this move can be practiced by both men and women.
action details of hip push
Let me talk to you about the details of hip push.
Preparation stage
You have to have a dumbbell stool or box, preferably a dumbbell stool, with a soft cushion that can protect us from being caught. Place the stool horizontally, sit in front of the stool, and place the lower corner of the stool, and do not move up and down during this process.
Then put the barbell under your anterior superior iliac spine. If it is a person, stretch your feet straight and roll the barbell to this position. If there is a helper, let your friend help you to put it in this position. The best one is a pad pad to help the barbell, and if not, you can also wrap the bar with a yoga mat.
You can be shoulder-width apart or slightly shoulder-width, with thighs perpendicular to 90º, with your soles on the ground, your back close to the dumbbell bench, your lower corner of your shoulder blades against the dumbbell bench, your jaw slightly retracted, and your hands are placed on both sides of the barbell to protect the barbell bar.
Movement stage
Take a deep breath first, tighten the torso, apply force to the core muscles, drive the hip joint, and clamp the butt upwards. Until the body becomes a straight line. During the process of lifting up, be sure to keep the torso in a straight line and do not bend over and hunch it. After stopping
, slowly lowering it, and then continue to lift it upwards after reaching the lowest point. Complete the repeated actions. exhale during the upward phase of the movement, inhale in the lower phase, and never hold it in.
End stage
After completing the corresponding number of times, slowly drop it to the ground, don't worry.
TIPS (hint)
1. You can use a Smith machine instead of the barbell, which is relatively stable.
2. If you don’t have any training experience, it is recommended to start with the hip bridge first, master the movement skills before contacting.
3. During menstruation, do not choose to use this action to train, so as not to increase abdominal pressure and cause excessive blood volume.
The difficulty of the movement can increase the weight, lift the toes off the ground, use a single leg, and add elastic bands or iron chains to both sides of the barbell for training.
Usually we arrange hip push to do it together during lower limb training. What I want to remind everyone here is not to see this movement strengthen the buttocks. In order to make the buttocks look better and stronger, just practice this movement. Training movements such as squats, deadlifts, lunges, etc. can also effectively stimulate the buttocks muscles. Only by combining multiple actions of can we create a better-looking hip shape.
In addition, loose butt is mostly accompanied by excessive body fat, such as taking into account both function and appearance, and your diet also needs to be adjusted. I hope everyone can have a and beautiful and easy to use . hey-hey.
Would you choose to practice this movement?
Welcome to tell me below the comments.
Let’s grow together.
