The impact of prolonged sitting on the buttocks, whether you are reading at work or reading a book. Play games and watch TV. Sitting for long periods of time has a great impact on the shape of your buttocks. Sitting for a long time will cause the gluteus maximus to be stretched and elongated, causing your buttocks muscles to become weak and flat. How can you have a cross-butt? There are too many movements, such as squats, lunges, bridges, etc., and now Tianzai introduces seven bridge pose variations to challenge your butt muscles.
There is no secret to having tight buttocks. Sit less and exercise regularly. From warming up to starting the movements, from simple to difficult
Basic bridgeClassic Glute Bridge
Remember to contract and tense your hip muscles to push your hip joint off the ground, and don't lift your back too much.
Bridge + indentationGlute Bridge with Adduction
Compared with the basic bridge pose, it uses more muscles. Hold a cushion between your knees and tighten your core, pelvis and thighs. Internal muscle groups
Bridge + StepGlute Bridge – Marching
This action will activate your stabilizing muscles. Remember to keep your body stable and don't sway too much when you step in the air.< /p>
One-leg bridgeGlute Bridge – 1 Leg
Perform the bridge pose with one foot off the ground. The foot on the ground will receive twice the force, fully maintaining the balance and stability of the body.< /p>
Straight-leg bridgeStraight Leg Glute Bridge – Time
The hip muscles need to provide more strength to hold your body and keep your body in a straight line. Try to stay for 30 seconds at a time
BridgeGlute Bridge – 1 Leg TRX
Providing an unstable surface will cause the hip muscles to exert more force In a stable position
Straight leg bridge leg raiseGlute Bridge Straight Leg – Marching
You can put one under your feetFoam roller, combined with the straight leg bridge pose and leg movements. This is the most difficult change mode. The hip joint must be perfectly extended. When raising the leg During the process, you must keep your body stable.
Finally, training muscles (even the buttocks muscles) does not require too fancy and beautiful movements. Just perform simple movements regularly and increase the intensity in a timely manner. See the effect