Gluteal bridge: performance technique, description and recommendations

What girl does not dream of beautiful buttocks? Round, supple and taut female ass and attract male attention. However, in order to acquire a really beautiful ass, will have to exert a lot of effort - a proper diet and exercise with weight, and after a couple of months will be visible first results.

gluteal bridge - a little theory

Gluteus - one, why not work on some of its parts and to wait that the priest will be like a nut. There are many ways to load the muscle. Exercise gluteal bridge (pelvis rise from a prone position) - one of the most simple, but effective to build and maintain it in good shape. Another definite plus exercise: when done correctly, strengthens the back, which is also important.

Gluteal bridge - isolation exercise. That is, it makes the work only one muscle group. Such exercises are considered by the subsidiary as great help "finish" tired muscles. Their main function - giving a beautiful shape.

gluteal bridge. performance technique. The main features of

Gluteal bridge does not require any additional equipment, so its implementation is possible and at home.

Do this exercise easy. Consider the example of his technique of the classical version - the work with its own weight: lie on the floor, feet pressed to the floor, knees bent at 90 degrees. The feet are about shoulder width apart. On the exhale, it is necessary to raise the pelvis, to stay at the top for a few seconds. After the return to the starting position - on inspiration. During that as the pelvis would be at the top, it is important to feel the tension in the buttocks. If not, you are doing something wrong.

It is important not to lower pelvis to the floor completely, and only lightly touched, to begin his rise to the top. Make 3 sets of 12-17 times.

Classic bridge may be more complicated, if it is satisfied to apply the weights. Their use has a positive effect on the quality of muscle study. Before performing the exercise weights are attached to the hips. Further equipment remain unchanged.

Instead of weighting can take a dumbbell or a pancake from the bar.

Species exercises

To increase the load, and for greater efficiency developed variations breech bridge. For example, the exercise may be carried out on one leg.

So, the "one-legged" gluteal bridge. Technique follows: the starting position as in the classical variant. Compress the thigh, one leg to keep on weight. Tear pelvis floor through voltage buttocks muscles to stay for a couple of seconds at the top and then lower pelvis. Raised leg should form a straight line with the body while lifting the pelvis. When lowering the priests on the floor surface of the foot should not touch. Perform multiple sets of 10-15 on each leg. Breathe like this: when lifting - exhale when lowering - inhale.

One kind of the exercise (such as one foot, and the classical version) is the bridge to the higher surface, for example, on the bench.

Cycling bench

Gluteal bridge on the bench may be performed in two variants.

First, the body is in its original position on the floor, legs bent at 90 degrees and placed on the bench (chair stand). Hands - along the body or slightly to the side. Taz rises and falls as you exhale to inhale. It is important to choose for themselves a comfortable height bench - legs should not be too battened up. If the bridge on the bench seems too simple exercise can complicate it a bit and put his feet on an unstable surface. For this is well suited fitball or basketball. The need to constantly balance, not to lose your balance. This will add to the load on the muscles. If you do not first year, and this option does not scare you, try the gluteal bridge on an unstable surface on one leg.

Another embodiment of the bridge on the bench. In this case, on a hill located shoulders and head, the legs rest on the floor, feet - shoulder-width apart. When the exercise is important to keep your buttocks clenched, in constant tension, or relaxation during their will produce unnecessary bending at the waist, which can lead to injury. It is important to make sure that the head and neck on a horizontal surface, otherwise you may damage the neck.

This option exercise also can be complicated, for example, putting a dumbbell on the thigh or the pancake from the bar.

Simulator Smith

Gluteal bridge in Smith can be called a transition from the simple to the embodiment exercises to the most complex, but the effectiveness of its kind - the bridge over the bar. When the buttocks is important to keep in tension and do not sit on the floor, but only touch it buttocks.

Technique exercises in Smith: next to the simulator you need to install a bench and lay down on her shoulders, as in the embodiment of breech bridge on the bench. You may need outside help in order to begin the exercise. To begin training in Smith stands with an empty fingerboard. It should be located at the level of the hipbone. Keep hands on the bench, legs bent, standing shoulder-width apart, pelvis - on weight. Begin upward movement, tensing the buttocks. Thus thighs form a straight line with the body. Hold at the top for a few seconds, squeezing your buttocks as possible. Scroll down, but do not sit on the floor! Do not hold your breath - exhale pelvis goes up on inspiration - down. First there will be hard, but after a few weeks you will be able to add to the weight of the neck.

As already mentioned, the next step to finding a beautiful fifth point - it gluteal bridge made with a barbell. We continue to consider the types of exercises presented.

cycling rod

Gluteal bridge over the bar - the most difficult option, so suited to experienced athletes, who feel their bodies, are fluent in technology implementation and can afford the increased load.

Here is a simple example: starting position - as in the classic version of breech bridge. Vulture with a weight is placed over the hips (pillow on the neck reduces the discomfort of pressure on the legs). Heels resting on the floor and straining buttocks lift to the pelvis line parallel with the floor, stay, and then gradually lowered. Do not forget to breathe properly. To exercise did not result in injury, tightly squeeze the buttocks.

Another embodiment of the bridge with a weight. In this case, the head and shoulders rest on the bench. Pretty heavy exercise, it should be done very carefully and smoothly, without jerks.

I must say that the heavier the weight that you will take, the fewer reps you should do, and vice versa.

How to achieve the maximum effect,

To achieve its objective, namely to produce beautiful round buttocks, gluteal bridge, regardless of its modification should be done slowly and thoughtfully, feeling the muscles work. In no event should not forget about proper breathing, because good saturation of oxygen to the muscles is also important when training.

As with all exercises that you master in the gym, gluteal bridge need to complicate gradually. Do not seek to immediately execute it with a barbell, it can cause serious injuries and completely discourage the desire to play sports.