Today, I will talk to you about a trump card exercise for buttocks. It is undoubtedly a good choice for those who want to lift their hips but are afraid of thick legs. That is-yoga bridge pose.
Bridge style: Setu Bandhsana means "build a bridge"—a bridge that allows the body and mind to communicate.
What are the benefits of practicing bridge pose every day?
In addition to sculpting thighs, buttocks muscles, and strengthening the core, there are many more benefits to insisting on practicing bridge pose.
01 Improve back pain
Sitting for a long time is a major cause of back pain.
Sitting for a long time leads to weakness of the gluteal muscles. When the body completes various activities, it has to give more strength to the thighs and lumbar spine. Over time, it will cause back pain.
In other words, bridge activation of the gluteal muscles, strong muscles near the pelvis, can reduce the pressure on the lumbar spine.
02 Correct False Crotch Width
False crotch width is generally caused by excessive internal rotation of the hip joint and insufficient gluteal muscle contraction due to bad habits such as raised legs, poor sitting posture, and fat accumulation.
Bridge action requires raising the buttocks, which can play a good stretching effect, can stimulate and regulate the muscles, the energy in the body is broken down and released, which is good for the hips and legs. Shaping has a very good effect.
03 Improve pelvic anterior tilt
If you are obviously not fat but have a prominent belly?
The distance between the waist and the wall can be plugged when the wall is standing. A fist?
Was unable to stick to the ground when lying flat?
Standing for a long time, back pain?
Then you may have a forward pelvic posture problem. The picture below looks more intuitive.
The deep cause of pelvic anterior tilt is actually the anterior hip muscles-the iliopsoas muscle is too tight, pulling the pelvis forward, and the gluteus maximus muscles are weak, causing the pelvic anterior tilt .
Therefore, practice the bridge pose to activate the gluteus maximus and the back muscles of the thigh, fully stretch the front muscles of the pelvis, and improve the forward tilt of the pelvis.
04 Strengthen Uterine Function
Many women suffer from menstrual dysmenorrhea. Even if they eat or sleep adequately, they will still feel unwell due to external stress and other reasons.
The hip bridge can effectively massage the uterus, promote the elasticity of the surrounding muscles, help relieve menstrual pain during menstruation, and benefit women's physical health.
The bridge pose is so good, how to practice it?
Lie flat on the yoga mat, with your legs bent at your knees and hip width;
Exhale, slowly lift your hips upwards, and leave the ground, feeling Shoulder expansion;
The palms of the hands can be folded under the body, or the ankles can be held with both hands;
Keep your legs parallel, knees pointing straight ahead, and calves perpendicular to the ground.
It’s better to practice a lot.
Knowing how to practice is very important, and practicing correctly is the most important thing.
Practicing finely is what we call precision and righteousness!
Every yoga asana practice is also a process of practicing awareness, to be aware of every movement of the body, to be aware of whether the body is Upright.
Here is a comparison chart of the bridge type.
Be careful not to lift your shoulders off the cushion surface, extend the back of your neck. For beginners, the waist and abdomen should not be too high to avoid putting too much pressure on the shoulders and neck.
Because the shoulders are lifted off the cushion surface or shrugged, it is easy to concentrate the pressure of the posture on the neck, causing discomfort in the cervical spine.
Some people say that my body is too stiff, what should I do if I can’t be precise?
There are two principles:
1. Stop at the maximum limit of the body;
2. Use auxiliary tools to achieve precise alignment.
Here are a few methods of auxiliary exercises.
One-legged bridge shoulder stand
Methods:# 1. Exhale after maintaining the bridge shoulderstand, raise your right leg perpendicular to the ground, fully extend your legs, and hold this pose for 10 seconds.
2. Inhale, return your right leg to the ground, exhale, raise your left leg to be perpendicular to the ground, and fully extend your legs. Keep the same time. Inhale, return the left leg to the ground.
3. Exhale, swing your legs back as if in a shoulderstand, then move your hands away from your back, gradually lower your legs and return to the ground, and rest.
can also use yoga balls and other assistive devices for dynamic exercises.
Action 1:
Place the upper body in the square of the ball, and support the ground with both hands;
Separate your legs and slowly raise one leg until you meet Keep the ground vertical, hold the posture for a few seconds, and repeat changing sides. It can tighten buttocks and leg muscles.
Action 2:
Use core strength and leg movements to push the yoga ball back and forth for practice.
The bridge pose can open the chest cavity, tighten the waist, thigh and buttocks muscles, strengthen the waist, hip and leg strength, and beautify the body line. In addition, it can also help women recover their postpartum pelvic floor muscles.
Yoga is the wisdom of the actor, as long as you keep practicing and stick to the correct practice!
Practice and everything will follow!
Okay, let’s talk about the bridge pose, let’s talk about the deep variants of yoga. Here I will share with you 8 sets of yoga asanas commonly used by yoga teachers. Physical exercises, I hope you can find more undiscovered yourself through exercises. Of course, it’s suitable for those who have a certain foundation to practice. Beginners can collect them first!
The first set can use this set of exercises to close your hips
Mainly practice the iliotibial band on the outer thigh and the buttocks
The second set of stretching the chest, abdomen, the front of the thigh, and the front of the calf
Stretching the chest, abdomen, the front side of the thigh, and the front side of the calf
The 3-4 set of multiple variant exercises of the arrow against the wall
The fifth set of one-leg back flexion side extension
The sixth set of cat-cow variant
The seventh set of frogs lying variant
The eighth set of sitting and standing forward
Okay, if you don’t understand, you can also leave me a message, remember to collect exercises~
