regardless of men or women,
full hip lines,
are all manifestations of health and stylishness.
When it comes to butts,
Most people will immediately think of squats.
However, now,
you will find that about the butt, there are a lot of "secrets" coming to the Internet.
with the Internet celebrity tag seems to be more eye-catching.
these dazzling actions,
don’t know where to start.
Among these "various" actions,
has a controversial one,
, which is hip push Hip Thrust.
Some people say it is more perky than squats,
Many athletes and bodybuilding celebrities,
They can also practice it in daily training.
Some people say that they have a back pain,
Some people feel their legs are sore and their butts are not...
So pushing the butt, is it worth it? How to do
correctly and scientifically?
Let’s take a look today.
hip push, is it worth it?
So, what are the advantages of
hip push and other hip leg movements?
activation degree of gluteus maximus
is higher than squats and deadlifts
Bret Contreras study,
electromyography showed that during the hip push process,
activation degree of
is 1.7 times that of squats: when
hip push, the activation course of gluteus maximus is as high as 85%,
deadlifts are 60%, and squats are 50%.
The torque of the hip joint is more stable
The so-called torque is the force multiplied by the length of the force arm.
In squats and deadlifts,
When you stand straight, your hip joint is fully extended, and
The gluteus maximus contracts the highest degree, the arm of the resistance on the hip joint also becomes 0, and the torque of
disappears.
At this time, even if the gluteus maximus relaxes,
you can still stand.
and hip push is just the opposite.
is at the highest point of the action,
is the time when the gluteus maximus contracts the most intensely,
is also the time when the torque is the largest in the entire action.
At this time, the gluteus maximus cannot slack off at all,
Otherwise, the movement will not be completed at all!
Hip stretch range
During hip pushing,
hip joint can reach hyperextension,
that is to say, the hip joint can stretch more than 180 degrees
to maximize the contraction of the hip muscles.
Hip hyperextension in squats and deadlifts,
has neither meaningful nor has a great risk.
Reduce the force of the quadriceps and
When pushing the hips, the range of stretching the knee is very small, and the quadriceps and quadriceps are in an elongated state, so
is not easy to exert force.
Improve sports performance
Hip push can also improve the pushing force of the hip joint,
improves the speed of sprinting, and
vertical jump ability.
is suitable for people with knee discomfort or injury
ankle knee joint If it is discomfort,
or in the recovery stage, if
wants to restore good hip stretching strength,
hip push is a good choice.
So, since there are many benefits to hip push, why aren’t there many people doing
? Most of the reason is that:
feels embarrassing to do;
doesn’t know what to do, and
feels pain in the lower back when doing it.
hip push, how to do it correctly?
Beginners recommend starting with self-weight buttock push.
① Starting posture
1 Find a bench about the same height as the knee;
2 The upper back is leaned against the bench, the upper back muscles tighten to play a supporting role, and the support position should not be too high. It is recommended to support it at the height of the lower corner of the shoulder blade;
3 The spacing between the feet is slightly wider than that of the shoulder, and the toes are slightly opened outward;
4 Judgment of the position of the feet: At the peak of the movement, the calf should be perpendicular to the ground, and the calf and thighs are 90°.
Figure Starting posture left picture peak posture right picture
② Ascending (centripetal) stage
core tightens, puts the center of gravity on the heel,
exerts force to shrink the hips, stretch the hips, and
lifts the hips upwards.
at the top, shrink your hips as much as possible,
core tighten, and the pelvis tilts slightly backward.
peak contraction remains for 2-3 seconds.
③Downfall (centrifugation) stage
slow down for 2 seconds with control,
maintains continuous tension in the buttocks.
Return to the starting position and repeat the movements.
Do not lose the tension of your hips during the whole process.
beginners are self-resisting buttocks,
is recommended to each group 8-15 times, repeat 4-5 groups.
After slowly mastering the force mode,
can start trying to push the weight-bearing buttocks.
Before fully mastering the key points of the movement,
must not blindly increase weight,
to avoid injury.
In addition to the most commonly used barbells,
dumbbells, elastic bands and other tools are also good choices.
puts an elastic circle near the knee,
can also better activate the hip muscles,
finds the feeling of exertion.
If you don’t go to the gym,
can also find a highly suitable sofa at home, and
can practice.
Common errors and technical points
Although the hip pushing action is very good,
However, if you observe it in the gym,
0 9 of ten people make mistakes.
. If this action hits a large weight in irregular situations,
can easily cause pain.
are some common technical points below.
Heel force
You should exert force through the heel, not the forefoot.
ensure that your heel never leaves the ground.
allows the feeling of force to transfer from the front side of the thigh to the hip muscles.
Action peak The calf is vertical to the ground
When the movement peak, the calf is perpendicular to the ground, and
can maximize the activation of the buttocks.
If your feet are too close to your hips,
The quadriceps (front side of the thigh) feels obvious,
The feet are too far away,
The hamstrings (back side of the thigh) feels obvious.
Of course, everyone thinks that the position of the best feeling of force is different.
can try to find the one that suits you more than once.
Keep both knees outwardly
Bone knee abduction can increase hip activation,
Do not buckle the knees inwardly.
Achieve complete hip extension
The hip extension amplitude is not enough,
will greatly reduce the training effect,
can try to reduce the weight load,
ensure that every action is done in place.
Avoid overstretching of the lumbar spine and thoracic spine
In the process of upward movement,
people will unconsciously use the method of straightening their chests and pushing their waists.
especially when carrying weights.
This will not only affect the force of stretching the hips, but also cause great pressure to the spine.
Improvement method:
Keep your eyes visible to your knees during the entire movement.
This forces the thoracic and lumbar spine to not be overstretched, and
can better find the feeling of force on the buttocks.
tilts backward at the peak slight pelvis
tilts backward at the highest point slight pelvis,
can prevent excessive stretching of the lumbar spine, and
protects spinal health.
will also make the hips feel better.
Eyes look forward
During the hip push process,
keeps looking forward and retracting the chin.
can promote backward tilt of the pelvic, and
prevents forward tilt of the pelvic and excessive lumbar spine.
looks forward in the starting position of the action,
and maintains this line of sight throughout the process.
Hold the barbell tightly to stabilize the body
When pushing the barbell hips, when starting posture,
hold the barbell tightly to ensure its stability.
with arms against the bench. During the whole process,
makes the whole body stable and powerful,
do not loose and loose.
At the peak, shrink the hips vigorously
At the top, shrink the hips as much as possible.
imagine there is a coin in the middle of the butt, and
increases the time the butt is under tension.
The last last
has no one-time and all-out action,
is absolutely perfect.
Only by finding a method that suits you,
can you get the best results with scientific, correct and diverse training!
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