How to do hip thrust？

With the improvement of people's daily living standards, prolonged sitting and fat accumulation in the buttocks have become a problem for many people. Butt training is also becoming more and more popular.

There are many machines on the market that can train the buttocks, among which the hip thrus machine is the most popular. According to data, according to the electromyographic test data, the action that activates the gluteus maximus the most is the Hip Thrust. In fact, the reason is that this action can achieve the greatest degree of hip extension, so it has become the most effective hip training. Good move. Hip Thrust training can effectively improve hip explosiveness and waist support.

Hip Thrust is suitable for people: practitioners with a certain training foundation

The key to completing the hip sprint movement is the trainer's control of the lumbar spine and hip muscles, and the abdominal muscles of the lower abdomen must also have a certain degree of hardness. The training of waist and hip control can be completed through the basic training movement hip bridge.

In addition, before performing weight-bearing hip thrusts, perform non-weight-bearing Hip Thrust exercises for more than 4 weeks to fully exercise lumbar spine control before performing barbell weight-bearing training to avoid waist injuries.

Additionally, the hip thrust is the opposite of the deadlift, which improves support when the waist is flexed, while the hip thrust improves support when the waist is extended.

Things to note when using Hip Thrust Machine:

1. After training, there will be pain in the anterior superior iliac spine of the waist due to the pressure of the barbell bar. Therefore, it is best to place towels or cotton pads on the anterior superior iliac spine and lower abdomen to reduce the pressure generated by the barbell, or use a barbell with foam pads.

2. This training is prohibited for people with lumbar disc disease and those who sit for long periods of time and move little.

Hip Thrust Action:

1. Sit on the ground, lean on a flat bench behind your back, place your feet flat on the ground, pass your feet under the barbell, and roll the barbell up to your waist.

2. Contract your buttocks and push your waist upward so that the barbell is located on the anterior superior iliac spine and lower abdomen. Push your feet towards the ground, lean your back on the flat bench and push your shoulders and back up onto the flat bench.

3. When the movement is completed, the hips are off the ground, the knee joints are at right angles, the shoulders are lying flat on the edge of the flat bench, and the entire body from the knees to the shoulders is in a horizontal straight line. At this time, count silently to 5 in your heart, and then slowly lower the body to the starting position. Starting position.

4. Exhale when the waist is lifted up, and inhale when the body is lowered.