قالب وردپرس درنا توس
Home / Fitness and Health / Hip Thrust exercise for men to get bigger, stronger buttock muscles

Hip Thrust exercise for men to get bigger, stronger buttock muscles



Hip replacement is a valuable addition to your exercise routine, allowing you to build stronger gluteal muscles. Are you sure you are doing the exercise correctly?

Do not settle for anything else with this movement. Perfect shape – especially because it's such a simple and essential exercise that can serve as a central element of your workout plan. Let Men's Health Fitness Director Ebenezer Samuel, C.S.C.S. and Associate Fitness Editor Brett Williams guides you through the intricacies of exercise, saving you from the bad habits that keep you from achieving your fitness potential.

Before you slip under a barbell and start bumping, you should note that it is extremely important to pay attention to the movement here. Your positioning is important to ensuring that you get the most out of the exercise ̵

1; so let's break down everything you need to know.

  image "title =" image "class =" lazyimage lazyload "data-src =" https: //hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/img-7994-1567618634.jpg ? resize = 480: * "/> </picture></div>
</p><div><script async src=

Men's Health

Smaller Bar

Eb says: You will see many people who use dumbbells to perform hip thumps, and you can certainly use a barbell with weight for hip strokes But it's not your best option if you have smaller rods such as EZ-Curl rods or non-Olympic barbells.

Your mental focus during the hip-joint should be to aggressively push your hips up with Glutekraft alone, and the long levers of a barbell take that focus off balance the bar with your arms and you can not just focus on creating a glute contraction.

Look Forward

Eb says: [19659012] When you position yourself for the hello P thrust, find something in front of you and a few meters above your head to look at it, and do not let your eyes go, even if you have the hips have finished.

Yes, that means you stop the hip when your head and neck are no longer in a neutral position with your upper body. In most exercises, we do not want you to do this. That's okay with hip joints. Focusing your head forward helps to take your lower back out of the equation, exactly what you want to do.

  image "title =" image "class =" Lazyimage Lazyload "data-src =" https://hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/img-7997-1567618810.jpg ? resize = 480: * "/> </picture></div>
</p></div>
<p>
	<span class= Men's Health

Glutes are the drivers

Eb says: Do not think about lifting your hips to a certain level, and definitely put on. # 39; I do not think to land them with your shoulders in the same plane, these two ideas are a recipe for back problems.

Only ride your hips as high as possible when you feel your buttocks muscles as tight In most cases, this is one hair lower than your shoulders, which is fine, and if you try to go beyond that, you risk over-riding (or worse, hurting) your lower back.

Open these knees

Eb says: Work on actively opening your knees wide, which does two things: First, it protects your knees, we do not want your shins to give in at any leg movement, and you actively open yours Knee helps protect your knees tha That does not happen. This will also cause your hip hijackers to shoot aggressively, resulting in even greater buttock muscle involvement.

Reset every few reps

Eb says: Do not worry if you need to reset your body or weight every few repetitions. You're dealing with a bench and a barbell that can sometimes be longer than you want, and you're still trying to be explosive through your hips and buttocks muscles.

This may cause the bank or your position on the bench to shift slightly as you work through the movement, especially if you move with pop. If you need to reposition every 2 to 3 reps, do it. It's better to do sloppy reps when the bar tilts in one direction or the bench slips out of position.

Want to master more moves? Take a look at our entire Form Check series.


Source link