To There is no secret to having a tight butt: sit less, exercise regularly, and the most practical and simple glute bridge exercise is your best choice!

The glute bridge is a great move!

Compared with squats and deadlifts, glute bridges are easier to master, and at the same time, the leg muscles are involved The degree is not high! Any girl who wants to achieve a tight, lifted butt will love this move!

The most common way for most people to perform glute bridges is to use a barbell as a weight. However, many people will feel uncomfortable when performing glute bridges with barbells. If the barbell gets stuck on the iliac bone, it will cause some pain, especially if the weight is heavy or there is no protective pad!

Today I want to introduce to you the elastic band glute bridge!

Use bombsThe benefits and advantages of using resistance bands as weight-bearers:

1. Don’t worry about causing bone pain

2. You can freely adjust the resistance and choose elastic bands of different thicknesses That’s it

3.A weight-bearing method that provides variable resistance:

Use an elastic band to bear weight. At the lowest point of the movement, the resistance you receive is the lightest. , as the hip joint extends upward, the resistance will slowly increase. At the highest point of the movement, the resistance is the greatest when the hip joint is completely locked.

We all know that when the weight is at rest, the bottom of the load is the highest. The difficult force point is the "sticking point" where the force is weakest. The pressure at the bottom of the elastic band will be lighter, making it easier to get up and over the weak obstacle point. The method of changing the resistance is considered to increase A good way to improve muscle strength and power output, and also one of the ways for athletes to learn to accelerate.

The following are the precautions and action processes:

1. First choose an elastic band with sufficient resistance, and then tie it to the bottom of the squat rack (as shown in the picture)

2. Then, back Lean on the training chair and place the elastic band at the hip socket.

3. With your feet the same width as your hips, your toes slightly turned outwards, step on the ground with your feet, and lean your upper back shoulder blades against the stool. Up

4. Then contract your hip muscles, stretch your hips and push up! Hold for two seconds at the top, then slowly bend your hips and lower!

5. In order to have a wider range of motion, You can raise the position of your feet, such as adding a bench, with your shoulders on one side and your feet on the other!