Glute Bridge
- Основная мышца
- Ягодицы
- Вспомогательные мышцы
- Бицепс бедраКвадрицепс
- Инвентарь
- Без инвентаря
Описание
A floor exercise that trains the glutes and hamstrings by lifting your hips while lying on your back. It needs no equipment and is easy to learn.
Как выполнять
Lie on your back with your knees bent and feet flat, hip width apart.
Rest your arms by your sides, palms down.
Brace your core and press your heels into the floor.
Lift your hips until your body forms a straight line from shoulders to knees.
Squeeze your glutes at the top, then lower slowly.
Советы
- Hold the top for two seconds to make it harder.
- Place a dumbbell or plate on your hips once bodyweight feels easy.
Частые ошибки
- Arching your lower back at the top.
- Placing your feet so far away that your hamstrings take over.
- Letting your knees drift apart or cave inward.
Записывайте «Glute Bridge» в Bulky
Добавьте его в программу, записывайте каждый подход и следите за прогрессом. Уже бесплатно в вебе — приложения для iOS и Android скоро.