Hip Thrust (Hip Thrust)
Today's Max is definitely going to give it a try
Let's do it one - hip rush training
Hip Thrust (Hip Thrust)
has always been considered one of the best hip training
Whether it is a man or a woman, hip training cannot be ignored. Not only girls who like buttocks, women will also appreciate men's buttocks.
In a foreign survey of "women's favorite male muscle groups", 's strong and plump buttocks pressed against the abdominal muscles , becoming the male muscle group that most women love to appreciate.
target muscle group
1. Hip flexion and extension function: gluteus muscles, hamstring muscles
hip flexion and extension function
2. Hip abduction function: gluteus muscles
hip abduction function
advantages of hip rush
hip rush (Hip Thrust) is a very unique hip training.
It has very powerful "overload" training potential, and can use the " comprehension " training method very well.
We can see that Brett Contreras, PhD, can hit the hips over 700 pounds (317kg).
Dr.Brett Contreras
Fitness celebrity Katie Sonier can also weigh 500 pounds (227 kg) on hips.
Katie Sonier
Hip shock has been studied a lot in the field of kinematics.
In 2015, Dr. Brett Contreras performed the "EMG" (muscle current) test on the degree of hip activation during hip impulse training.
results found that:
hip impulse training process, the buttocks have extremely high muscle current activity .
hip rush VS squat
An academic paper compares the differences between hip rush and squat for hip training.
They found two groups of testers and conducted a 6-week training (training methods of 1RM squat and 1RM hip rush respectively).
Results found that after the hip rush training of
testers increased the proportion, the maximum thickness of the upper and lower hips and lower hips increased by nearly 28%, while the upper and lower hips and lower hips in the squat group increased by only 20% and 21%.
For single hip thickness training, the reason why hip rush is better than squats is:
When you are doing hip rush, the force line acts on hip throughout, whether at the bottom of the action or at the top of the action, especially at the top, can completely contract gluteal maximus .
while squats are different. Although its force line is also vertically downward, relative to the hip position, When your body is close to upright, the tension of the hip will gradually be lost.
Common errors and correct methods
1. Glute maxillus is not completely contracted
This problem is common when is used too much weight.
When the weight is too large, the buttocks cannot completely shrink, and then you will not feel the burning pleasure of on your buttocks.
gluteal maximus is not completely contracted
Correct movement:
At the top of the action, the calf and thighs are approximately 90 degrees, and your hip position should be slightly higher than the knee , and fully and actively contract the gluteal maximus.
The process of contracting the hips to imagine:
There is a "coin" in the middle of your hip flap. You must ensure that it cannot fall off throughout the process, so the feeling of contracting the hip maximus will come.
The angle between the calves and thighs is about 90 degrees
2. Extend the lower back excessively
There are many people who are used to stretching the lower back instead of actively contracting their buttocks when doing hip rush.
This is not only not conducive to the full contraction of the buttocks, but also causes adverse stress on the lower back.
Low back arch
Correct action:
To avoid the above error, you should pay attention to:
● While shrinking your hips, has a deliberate "rotating the pelvis".
deliberately rotate the pelvis
● When the top of the action, has a slight tendency to "curl up" and tighten the abdomen and naturally shrink the chin down. so that you can ensure that your lower back is straight during the action and there will be no excessive back arching of the lower back.
Correct eye angle
3. The arm leverages the force of
. During the movement process, do not use your arms to help you push the barbell up, you must use your hips to shrink and push up.
Correct movement:
It is recommended to hold the barbell in both hands, and just to maintain the left and right balance of the barbell.
Arm pushing
correct action flow
So how to do a perfect hip rush training?
Step 1 Retreat bench press stool in a place with stable support, and the upper surface height of the bench press stool is lower than the knee joint.
Step 2 Add appropriate weight, and novices can use empty rods to practice their proficiency.
Step 3 Set of Shanghai sponge mats, if not, you can use a yoga mat instead.
Step 4 Adjust your position so that you are in the center of the barbell bar. The barbell bar is parallel to the bench press stool, and the upper back can be rested on the edge of the bench press stool.
The position of both feet is slightly wider than that of shoulder, and the toes are naturally abducted by about 15 degrees.
on the back position
footstep position
Step 5 Action begins!
1. Stretch the hip at the bottom, and then push the weight on the contraction of the gluteus maximus. When the movement apex, try to ensure that your calf and thighs are about 90 degrees. If your calves are too forward, the hamstrings will take over the force of the gluteus maximus.
2. When the end of the action, remember that you must have a deliberate "rotate the pelvis" process, while tightening your chin slightly and looking straight ahead (you can't look up). While tightens your abdomen, shrink your gluteus maximus as much as possible. can better straighten and protect your lower back.
3. After the hips are contracted thoroughly, slowly lower the barbell and control the rhythm throughout the process. is placed on for about 2 seconds, repeating continuously.
Tips: A method to check whether the contraction is thorough. You can see if the hip position is higher than the knee horizontal line after the hip contraction is completed. The hip must shrink until it cannot shrink.
The action process can be imagined. There is a "coin" stuck in your buttocks, and you cannot let it fall down during the entire action!
summary
1 hip rush is very good buttock training, it can improve the "flat collapse" of buttocks very well. After mastering the key points of the movements, you will find that the weight of this training movement is very fast and the training effect of the buttocks is very "strong" .
2 In terms of hip training effect alone, hip rush is even better than traditional squat training , which is based on its "overload" training potential and the application of "consistent thoughts" in good training process.
3 All the training advantages of hip rush are based on your mastery of the correct hip rush skills, so everyone must chew and feel the various details in the previous ones carefully. As long as you practice hard and hip rush, it will definitely become a proud butt training movement for you!
I am Max, a down-to-earth and in-depth fitness author!
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