What are the benefits of hip bridge training for boys? The correct way for boys to practice hip bridge training

Not only girls do hip bridge, boys do it too. There is also a certain charm in boys doing hip bridge. So what are the benefits of hip bridge for boys? What is the correct way for boys to do hip bridge?

1. Strengthen your hips

The hip bridge is known as a classic movement in hip training. Men who practice hip bridge regularly can activate strong hip strength. In addition, the hips are the largest muscle group in the human body. It is an important part of overall strength. If the hips are strong, the core strength is also strong. If the hips are weak, it will affect your overall training. For example, in standing press and bent-over rowing, the hips can move more weight.

2. Attract the opposite sex

Whether male or female, the buttocks, as a more prominent part of the body, are easily noticed, and a perky buttock is a sign of sexiness, vitality, and strength. If a man practices hip bridges and other hip movements for a long time and has a firmer and perky buttocks, it will attract more attention from the opposite sex and make the other party feel good about you, thinking that you are a person who likes to exercise and is strong and powerful.

3. Lengthen your body proportions

The hip bridge can exercise not only the buttocks, but also the legs. Persistent exercise can get firm thighs and buttocks. As the lines of the thighs and legs are improved, the person will look more slender and well-proportioned overall, with a sculptural beauty.

4. Improve sexual function

The hip bridge can exercise the pelvic floor muscles, help improve pelvic tilt, and strengthen the gluteus maximus, which plays a major role in sexual life. If the gluteus maximus is strengthened through the hip bridge, it can also indirectly improve sexual ability and enhance the quality of sex life. Therefore, it is recommended that both men and women need to exercise this movement.

1. Lie flat on the mat, place your palms down on both sides of your body, spread your legs slightly wider than your shoulders and bend them at a 60-degree angle, and place your feet flat on the mat.

2. Push your hips upward, using your shoulders and upper back as one fulcrum and your feet as another fulcrum to lift your hips upward.

3. Lift the lower back and thighs upward as well, until the entire torso is basically in a straight line from shoulders to knees and is roughly perpendicular to the calves.

4. During the entire process, your feet, shoulders, upper back, and arms should remain still, and your calves should not move actively.

5. Use your hips to return to the original position slowly and under control.

1. Rely mainly on your hips to generate force, and do not press down with your arms and upper back to gain leverage.

2. When lifting the torso, use the buttocks as the fulcrum and the center of upward movement, rather than the middle and lower back.

3. The shoulders and upper back serve as the same fulcrum to provide stable support. Do not try to lift the upper back, as this can easily damage the shoulders and cervical spine.

Correct exercise will not hurt the waist. Some people experience back pain after doing hip bridge exercise because of incorrect movements and incorrect force application. For example, when the hips need to exert force, the erector spinae muscles are used to compensate for the force, which will cause the lumbar spine to compress the spinous process and intervertebral disc under excessive curvature and pressure, thereby causing injury to the erector spinae muscles and causing back pain. Therefore, you must pay attention to whether the movements are correct during exercise to truly bring health to the body.