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The bridge is lying. Buttock exercise

accessible very

The bridge is lying. Buttock exercise

The lying bridge is an excellent exercise for girls, it ideally forms the lower forms and is easily accessible and very useful..

Starting position - lying on your back. The arms are straight and located along the torso. Palms on the floor, knees bent:

- take a breath and lift your buttocks up above the floor, firmly resting your feet on the floor;

- stay in this position for two seconds and lower the pelvis; without touching the buttocks of the floor;

- exhale at the end of the movement.

Bridge lying doing exercise

This exercise primarily involves the sciatic-popliteal and gluteus maximus muscles..

Perform it repeatedly, feeling in each repetition the muscle tension at the top of the pelvic lift.

this position

Note: this exercise is accessible and very useful. It is included in the program of most gymnastic courses..

Option 1:

Raising the pelvis, putting his feet on the bench. Lying on the floor. Hands pressed to the floor with palms. Arms extended along the body. Stops put on the bench. Hips upright:

- take a breath and tear the buttocks from the floor- Hold this position for two seconds, and then lower without touching the buttocks of the floor;

- exhale at the end of the movement.

Bridge lying option with a bench

This exercise develops the gluteus maximus muscles and mainly the sciatic-popliteal muscles, which are involved to a much greater extent at the time of lifting the pelvis from the floor.

Exercise is performed slowly, because the most important thing is to feel obvious muscle tension. Good results can be achieved by performing this exercise in several approaches with 10-15 repetitions.

accessible very useful

Another option: while lifting the pelvis, place eggs on the bench. In this position, the sciatic-popliteal muscles and the calf muscles in tension are more intensively involved..

Option 2:

The exercise is performed with a small amplitude, not lowering the pelvis low to the floor and trying to achieve a feeling of muscle fatigue.

Note: its very important to understand that lifting the pelvis is actually nothing but hip extension.

Bridge Lying> Exercise Video

Application of the bridge lying exercise

To: Everyone, from beginner to master.

When: Closer to mid-leg workout. Before doing the bridge exercise, do lunges with dumbbells and swing your legs back on the floor. After the bridge - bending of the legs while lying and lumbar deflection with a straight back.

How much: 3-4 sets of 15-20 repetitions.

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lifting pelvis, this position, accessible very, accessible very useful, bridge lying