Hip thrust (hip thrust)
Suitable for people: Practitioners with a certain training foundation
Tips: The key to completing the hip sprint movement It is the control of the trainer's nervous system over 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 exercise hip bridge. In addition, before performing weight-bearing hip sprints, practice non-weight-bearing hip sprints 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.
Note:
1. After training, the anterior superior iliac spine of the waist will feel painful 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 exercise little.
Function:Hip sprint training can effectively improve the explosive power of the hips and the support ability of the waist, thereby improving the rugby players' ability to control the center of gravity when changing directions and their body balance when being tackled. Ability has good training effect.
Action
strong>: Sit on the ground, lean against 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. Contract your hips 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 onto the flat bench. 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 straight line. At this time, count to 5 silently in your heart, and then slowly lower the body to the starting position. . Exhale when the waist is lifted up, and inhale when the body is lowered.Tip: Some American male athletes can carry a barbell weight of 315 pounds in the hip thrust movement, and female athletes can carry a weight of 135 pounds.
Unexpected reward: What does the name hip thrust remind you of? Sprint up, when to sprint up? Of course it's time for sex. That is to say, hip thrust has a good training effect on men's thrusting when the woman is on top and the man is on the bottom during sex. Through hip sprint training, lower men can better control their waist and hips to achieve the purpose of controlling the insertion angle at will; at the same time, the powerful explosive power of the hips or waist control will allow you to penetrate deeper and make love more satisfying.