The most effective number of glute bridges for girls to do every day
The most effective number of glute bridges for girls to do every day. Girls who love fitness know a famous lazy fitness movement called the Glute Bridge. Many people know it, and the Glute Bridge is a very good movement. At the same time, the Glute Bridge also has a good effect. Let’s take a look at the most effective number of hip bridges for girls to do every day. The most effective number of glute bridges for girls to do every day 1
How long to do glute bridges every day to be effective?
You can do 5 groups a day, 12-15 in each group, and rest for 30 seconds between groups. , when doing each group, hold each glute bridge for more than 6 seconds, and rest for a deep breath between each one.
Note: For glute bridge exercise to be effective, the most important thing is movement quality and persistence.
Standard movements of the glute bridge
The "Glute Bridge" is very good. It is a training movement to exercise the buttocks. It can be said to be a must-do movement for training the buttocks. , the buttock muscles are characterized by a short range of motion and high strength. This means that you have to use very heavy weights to get a better stimulation, and you can try to exceed your deadlift weight to complete the glute bridge.
As your hip strength continues to increase, the weight you use becomes larger and larger. At this time, although the weight satisfies your hips, your neck may be uncomfortable (if you are on the ground (if performed on top), and your hip joint may not be able to withstand the heavy pressure of the weight, causing you pain.
At this time, you can try the following two movements. They can not only reduce discomfort, but also increase stimulation of the buttocks.
Can girls do glute bridge every day?
Glute bridge can be done every day, there is no harm.
If you want to use glute bridges to achieve good exercise results, you need to do at least about 60 exercises a day. You can do them in groups, 5 groups a day, 12-15 in each group, and rest for 30 minutes between groups. Second. Hold each glute bridge for about 15 to 20 seconds, and take a deep breath between each one. When you first start practicing, if you can't hold on for that long, don't force yourself. You can start from 6 seconds or 10 seconds. Pay attention to the ability. The most important thing is the quality of the movements and persistence. If you want to practice glute bridge to improve your buttocks, you need to keep exercising to be effective. It is impossible to expect that the results will be effective after one or two exercises. In addition, everyone's physique and actual situation are different, and the time to effect will also be different. Generally speaking, It is said that if you insist on practicing glute bridge for 1-3 months, you can see the effect. How many glute bridges are most effective for girls to do every day 2
What are the effects of practicing glute bridges for girls
1. Improve sciatica
Due to long-term sitting and sitting posture Failure to do so will lead to spinal misalignment and, in severe cases, sciatic nerve pain. Glute bridge can relieve spinal fatigue and improve sciatica. If done properly and regularly, you can even avoid taking drugs and surgery.
2. Extend the spine
Busy office workers lie in front of the computer for a long time and maintain the same posture, such as stretching their legs, which can easily lead to scoliosis or inertial hunching. , the glute bridge can improve the pain caused by these poor postures, opening the back and extending the spine through stretching.
3. Firm abdominal lines
Most people who sit for long periods of time will suffer from protruding lower abdomen. Over time, their posture will become very uncomfortable. good. Glute bridge can effectively tighten the abdominal line and stabilize the hip joint. It is a good training exercise for the lower body.
4. Strengthen uterine function
Many women suffer from dysmenorrhea during menstruation. Even if they eat or sleep well, they will still feel uncomfortable due to external pressure and other reasons. The gluteal bridge can effectively massage the uterus, promote the elasticity of surrounding muscles, help relieve menstrual pain, and is also helpful for pregnant women to give birth naturally.
5. Stretch the hamstring muscles
When we stand, run, or walk around, it will bring a lot of tension to the legs. When we run and jump, the legs All require sufficient muscle strength to complete a series of continuous movements. However, if the muscles are always in a tight state, it will lead to the accumulation of lactic acid and make the legs sore. At this time, the glute bridge is a good posture to help stretch the thighs. When your leg muscles are soothed, it not only eliminates soreness but also helps improve your next workout performance.
6. Improve anterior pelvic tilt
Anterior pelvic tilt is also a problem for many people, especially women who wear high heels for a long time. It looks good, but even your health will be affected. For women during pregnancy, they must hold at least 2-3 kilograms of their belly, which will put a lot of pressure on the waist. Therefore, expectant mothers who are about to give birth often suffer from back pain, and even after giving birth, the pelvis will also Movement. At this time, you can use the glute bridge to stretch the pelvis, hip joints, and inner thigh muscles, thereby relieving tight muscles and pulling the pelvis back to the correct position of the body.
7. Helps breathing smoothly
Some people have chest tightness and difficulty breathing. This may be caused by hunching over and holding the chest, but long-term breathing difficulty may cause chest pain. , gastroesophageal reflux and other phenomena. Through the glute bridge, you can open up the tight chest, help you breathe more smoothly, and even calm your mood.
The correct way to do the glute bridge
Start with the self-weight glute bridge. After mastering the movements, transition to the single-leg self-weight glute bridge, and finally transition to the barbell glute bridge.
Key points of the single-leg self-weight glute bridge: always lift one leg upward, bend the knee slightly, and the thigh is basically parallel to the ground. The rest are the same as the self-weight glute bridge. The load is larger than the self-weight glute bridge. It can also correct both sides. Power imbalance.
1. Bend your knees and lie on your back on the ground. The distance between your feet is slightly wider than shoulder width and slightly apart to both sides. Place your arms on the ground apart to the sides.
2. Use the shoulders and upper back as one fulcrum, the feet as the other fulcrum, and push the buttocks upward, along with the middle and lower back and thighs. Lift upward until the entire torso is basically in a straight line from shoulders to knees and roughly perpendicular to the calves. During the entire process, your feet, shoulders, upper back, and arms remain stationary, and your calves are not allowed to move actively.
3. Use force on your buttocks to restore slowly and in a controlled manner.