How many buttock bridges are most effective for girls every day
How many buttock bridges are most effective for girls every day. Girls who love fitness all know a famous lazy fitness action, which is called gluteal bridge. Many people know it, and the gluteal bridge is a good action, and it also plays a good role. Let's take a look at how many girls' gluteal bridges are most effective every day. How many buttock bridges do girls do every day is the most effective? 1
How long does it take to do buttock bridges every day have an effect? < P > You can do 5 groups every day, with 12-15 in each group, and rest for 3 seconds between groups. When doing each group, each buttock bridge is kept for more than 6 seconds, and one person takes a deep breath between them.
Note: Hip bridge exercise should be effective, and the most important thing is the quality of action and persistence.
Hip Bridge Standard Action
The "Hip Bridge" is very good. It can be said that the training action to exercise the buttocks is a necessary action to practice the buttocks. The hip muscles are characterized by short range of action and great strength. This means that you have to use a very large weight to have better stimulation, and you can try to exceed your hard pull weight to complete the hip bridge.
With the increasing strength of your hips, you use more and more weight. At this time, although the weight meets your hips, your neck may feel uncomfortable (if you do it on the ground), and your hip joint may not stand the heavy weight and bring you pain.
At this time, you can try the following two movements, which can not only reduce the discomfort, but also improve the stimulation to the buttocks.
Can girls do hip bridge every day?
Hip bridge can be done every day, and there is no harm.
If you want to use the gluteal bridge to have a good exercise effect, you need to do at least about 6 exercises every day. You can do them in groups, with 12-15 exercises in each group every day, and rest for 3 seconds between groups. Each gluteal bridge lasts for about 15 ~ 2 seconds, with a deep breath between each one. At the beginning of practice, if you can't persist for that long, don't force yourself. You can start from 6 seconds and 1 seconds, pay attention to what you can do, and the most important thing is the quality of action and persistence. If you want to practice hip-butting through hip bridge, you need to persist in exercising to be effective. It is impossible to expect that you can get effective after one or two exercises. In addition, the effective time will be different depending on everyone's physique and actual situation. Generally speaking, you can see the effect after practicing hip bridge for 1-3 months. How many buttock bridges do girls do every day is the most effective? 2
What's the effect of practicing buttock bridges for girls
1. Improving sciatica < P > Sitting for a long time and sitting badly will lead to spinal deformity, and in severe cases, sciatica will occur. Hip bridge can relieve spinal fatigue, improve sciatica, do it regularly and properly, and even avoid taking drugs and operating.
2. Stretching the spine
Busy. Working parents keep the same posture in front of the computer for a long time, such as crossing their legs, which can easily lead to scoliosis or inertia hunchback. The gluteal bridge can improve the pain caused by these poor postures, and open the back and stretch the spine by stretching.
3. Tightening abdominal lines
Most people who have been sedentary for a long time will have problems with protruding abdomen, and over time, their posture will become very bad. Hip bridge can effectively tighten the abdominal lines and stabilize the hip joint, which is a good training action for the lower body.
4. Strengthening uterine function
Many women suffer from menstrual dysmenorrhea. Even if they have enough food or sleep, they will still feel unwell due to external pressure and other reasons. Through the gluteal bridge can effectively massage the uterus, promote the elasticity of the surrounding muscles, help relieve menstrual pain during physiological period, and also help pregnant women to give birth naturally.
5. Stretch the muscles at the back of thigh
When we are standing, running and walking around, it will bring a lot of tension to our legs. When we are running and jumping, our legs need enough muscle strength to complete a series of continuous actions. However, if the muscles are always in a tight state, lactic acid will accumulate and the legs will feel sore. At this time, the hip bridge is a good posture to help the thighs stretch. When the leg muscles are relieved, it can not only eliminate the pain, but also help improve the next exercise performance.
6. Improving pelvic forward tilt
Pelvic forward tilt is also a problem for many people, especially women who wear high heels for a long time, not only their posture is not good, but also their health will be affected. For pregnant women, it is necessary to hold a belly of at least 2-3 kilograms, which will increase the pressure on the waist. Therefore, expectant mothers often have backache, and even after giving birth, the pelvis will run away. At this time, the muscles of the pelvis, hip joint and inner thigh can be stretched through the hip bridge, so as to relieve the tight muscles and pull the pelvis back to the correct position of the body.
7. Help to breathe smoothly
Some people have chest tightness and dyspnea, which may be caused by hunchback with chest, but long-term dyspnea may lead to chest pain, gastroesophageal reflux and other phenomena. Through the gluteal bridge, you can open the tight chest, help you breathe more smoothly, and even calm your mood.
The correct way of breech bridge
Start with the self-weight breech bridge, master the movements, then transition to the one-leg self-weight breech bridge, and finally transition to the barbell breech bridge.
Key points of self-weight gluteal bridge with one leg: one leg is always lifted upward, the knee is slightly flexed, the thigh is basically parallel to the ground, the others are the same as the self-weight gluteal bridge, and the load is greater than that of the self-weight gluteal bridge, which can also correct the power imbalance on both sides.
1. Bend your knees and lie on your back. The distance between your feet is slightly larger than the shoulder width and slightly separated to the sides. Arms open to both sides on the ground.
2. Push your hips upward, with your shoulders and upper back as a fulcrum and your feet as another fulcrum, and lift your hips upward, with your middle, lower back and thighs also lifted upward by the way, until the whole trunk is basically in a straight line from your shoulders to your knees and is roughly perpendicular to your calves. During the whole process, the feet, shoulders, upper back and arms remain still, and the calves are not allowed to move actively.
3. Push your hips hard and restore them slowly and in a controlled way.