hip The bridge is a great move!
Compared with squats and deadlifts, the glute bridge is easier to master, and the degree of participation of the leg muscles is not high! Any girl who wants to achieve a tight, lifted butt will love this move!
However, although the glute bridge is simple and easy to learn, many people do not feel very good in their buttocks during exercise! After practicing for several months, your butt has not changed at all?
Today I will share with you a little trick to help you improve the problem
——Peak contraction!
The peak contraction is a great technique to use in fitness training!
He requires us to squeeze the muscles hard (isometric contraction) at the top of the movement, when the target muscles contract for the shortest time, as if they are going to cramp!
Advantages of peak contraction!
1. Because it reaches maximum voluntary contraction, it can recruit more motor units faster.
2. Increase the nerve drive messages between the motor cortex in the brain and the muscles being trained. Strengthen the connection between nerves and muscles and obtain better target muscle sensitivity
Add peak contraction to glute bridge training!
At the top of the movement, when your hips are fully extended upwards, squeeze your butt hard, as if someone is going to poke your anus! Then stay for 5 seconds!
After the end of 5.4.3.2.1, slowly return to the starting position!
Tips:
It is recommended to choose a medium training weight and focus on grasping the muscle feeling!
Keep the trunk stable at the top of the movement, keep the spine in normal physiological curvature, and avoid lumbar hyperextension