Speaking of butt exercises, we have to mention the bridge pose! Any girl who wants to achieve a tight, lifted butt will love this move!
It develops our hip extension strength, exercises our gluteal muscles, and makes our buttocks tighter and upward!
Compared with other movements (squats, deadlifts), glute bridge movements are simpler and more effective at allowing you to find the feeling of exerting force in your butt!
When performing glute bridges, we usually use barbells, dumbbells, and bar plates to increase the load. Today I want to introduce elastic band resistance to you!
The elastic band is a very useful fitness gadget, convenient, affordable and easy to store
1. Using elastic bands can help you increase your training intensity. At the same time, the resistance provided by the elastic bands is a kind of variable resistance!
When the elastic band is at the bottom of the movement, the load is the smallest. As the body is supported, the resistance of the elastic band becomes greater and greater! This will help increase the output rate of your hip extensor muscles
2. At the same time, the elastic band challenges your eccentric control! The unique resistance of the elastic band will produce greater "eccentric speed", which forces you to use greater force to lower the body slowly and steadily.
How to do it?
Place the training chair horizontally and sit in front of the heavy training chair. Keep the lower edge of your shoulder blades against the chair and do not move up or down during the process. Open your hands and place them on the seat cushion, with your toes facing forward and your calves as perpendicular to the floor as possible. Your back should be straight when your hips leave the ground.
As shown in the picture: Choose an elastic band with appropriate resistance! Then fix it to the racks on both sides, and then put the elastic band on the front of the hip joint!
The action is the same as the traditional glute bridge!
Put your hands on both sides of your thighs, tuck your chin slightly, tighten your trunk and core muscles, use your hip joints as the driving force, push your butt upwards, clamp your buttocks at the top of the movement, hold for one second, keep your back flat, and then slowly lower it .
Note:
When going up, be careful not to push your lower back upward. The driving point is the hip joint!
Fall slowly, don't let the elastic band loosen immediately, keep the tension!
Clamp your buttocks hard at the top of the action