training the hip muscles is not only for making the body more beautiful, but also for many benefits. For example, strengthening the hip muscles can provide strong support for the back and reduce the risk of injury. In addition, training in other parts is also helpful: "If people who practice weightlifting practice buttock pushing, their movement skills and weight can be improved. Also, if you have the habit of running, practicing buttock pushing can also increase the sprint speed and reduce the risk of injury."
When training the hip muscles, most people cannot avoid the squat. But in fact, squats are not the best training for the hip muscles, because in addition to training the hip muscles, it also stimulates the legs. Compared with squats, the two movements of hip push and hip bridge can maximize the stimulation of the hip muscles.
Benefits of hip push
Compared with squats, hip pushing is not only more effective in training the hip muscles, but also easier to master the key points of the movements, and the pressure on the knee joint is not as great as squats.
What muscles are exercised in hip push?
hip push mainly exercises the largest muscle group in the body, that is, gluteus maximus . In addition, the parapollinal muscle, quadriceps and adductor muscle will be exercised at the same time. Of course, hip pressing is more intense and more accurate than squats.
What is the difference between "butt push" and "butt bridge"?
hip push is very similar to hip bridge, so it is often confused because both require the glutes to exert force and raise the hips. But in fact, the two are not the same. For example, bridge is basically performed on the ground, and the hips will be higher than the upper body after being raised. Butt push needs to be leaned on chair stool (or sofa), so that you can have room to carry weights, such as barbells. When the hips are raised, they are basically on the same level as the upper body.
In addition, the requirement for hip push is higher than that of hip bridge. For example, hip pushing requires higher requirements for the performer's back strength and core muscle strength than hip bridge, and the training intensity is also higher. Moreover, during the movement, the hip flexion and extension range of the hip bridge is also smaller than that of the hip push. If you want to better stimulate the hip muscles, the hip push is definitely a better choice. Of course, the premise is that you have a certain training foundation and then accurately master the key points of the movements.
To sum up, if you want to train your butts and strengthen your hip muscles, you should already know which action you should choose! That’s right, compared to the hip bridge, buttock push should be called a “buttock propulsion”! Of course, hip push and hip bridge can be trained in combination. If you are a novice, it is recommended to start training with the hip bridge.
Hip pushing tips
1. Sit on the ground with your back against a bench or sofa, and place the weight-equipped barbell on your legs. Using a thicker barbell or placing a flat plate will greatly relieve the discomfort during training; novices recommend not to bear weights first, and focus on the key points of movement;
2. Roll the barbell directly above your hips, and then lean your back on the bench, with your shoulder blades close to the top of the bench;
3. Straighten your hips and penetrate your feet, and your stress point should be your shoulder blades and your feet. The movement of erecting should be as large as possible, and then move back to the starting position in reverse.
Note: The key points of action are very critical! During the movement, be sure to ensure that the back has stable support, and the position of the barbell or other weight-bearing objects is adjusted to a comfortable position. Take a deep breath, stand your heels and push your hips up. After reaching the top, the gluteal muscles are tightened, paused for a while before slowly returning to their original position. If the back injury is recovering, avoid hip pushing.
hip push common errors
1. The weight load cannot be
3 does not have to pick a heavy weight to be effective. Choose the weight that suits you and do it for 8 to 12 times, practice 2 to 3 times a week – and then slowly increase the weight.
2. The hip position is too high
When the hip is raised, it should be tightened and tightened to maintain a neutral posture. If your hips don’t put in much effort, the load on your back will be too high.
hip push training plan
●If you are a novice, start with bare hands training. It is recommended to do 12 times and 4 sets, and rest for 30 seconds between each set.Lay the foundation before trying any new moves.
● After adjusting the posture, add dumbbells, which are recommended to be 8~10 kg.
● To add a challenge, wrap elastic band on your thigh. Remember to keep your hips tight to maintain tension.
