bridge This pose is also called the glute bridge! It is a very effective action for activating the gluteal muscles. It can well develop our (hip extension strength) and help us shape a firm and upturned buttocks. It is known as one of the best movements for training the buttocks!
At the same time, compared to movements such as squats and deadlifts, the bridge pose is simpler and easier to perform, especially for some sedentary people. It is a very high-quality training movement
However, although it is a great action, it is not so easy to do it well. Many people ignore some details when watching pictures or videos to learn how to operate independently, which greatly wastes the benefits brought by this action. There is also a risk of injury!
Today I will introduce to you some common mistakes in bridge training to help you better correct your movements!
Mistake 1: Insufficient hip extension
Many people do not fully stretch when doing bridge pose Hip joint, the buttocks are not fully contracted (clamped) when pushing up, as shown in the picture, this will greatly reduce the effect of your training!
You need to fully extend your hip joints at the top of the movement, squeeze your butt so that your body is in a straight line from the side!
Mistake 2: The heel position is too far forward!
This is a mistake that is easy to overlook. If your heel position is too far forward, you will lose your range of motion. , this will cause your motor units to be unable to recruit more, thus losing more training benefits!
You should make sure that when you stand up, your calves are close to the vertical ground when viewed from the side.
Mistake 3: Use your waist instead of your hips!
And many people have insufficient lumbar spine stability or abnormal hip function. Activation (without using the hip joint) causes the lumbar spine to push upward excessively while extending the hip, causing the lumbar spine to move away from the neutral position, causing the intervertebral disc to be squeezed by uneven pressure! Causes lower back pain!
The bridge pose with light weight or bare hands may not feel too much, but it is very dangerous if it is carried with weight or if mistakes are accumulated for a long time!
Correct action: Use abdominal breathing, press down on the ribs, and tighten the core muscles to maintain the stability and neutrality of the spine. When pushing upward, use the buttocks instead of the lumbar spine to push upward!
You need to make your ears, shoulders, hips, and knees form a straight line when viewed from the side, and work hard to contract your gluteal muscles (clamp your butt), tighten your abdominal muscles, and relax your hamstrings muscles.