Pushing of the hip at the helm: bodybuilding

5. Evidence : Perform a series from 3 to 4 to 8 to 12 repetitions, gradually continuing the weight while progresses. Listen to your body and avoid too much work, especially if you start.

Tips to optimize your practice

1. Heating

It always begins with an adequate heat to prepare the muscles and joints. Exercises such as light slots or squats can help activate buttock muscles and reduce the risk of injuries.

2. Posture

Make sure to maintain good posture during exercise. Keep your head in a neutral position, look towards the ceiling and avoid shooting on the neck. The quality of the movement is greater than the increased quantity of weight.

3. Breathing

He expands as he raises his pelvis and inspires going back. Adequate breathing helps to stabilize the trunk and maintain concentration.

4. Variations

Once at ease with the basic movement, it tries variations such as the unilateral push of the hip (one foot on the ground while the other is in the air) or using strips of resistance to increase the difficulty.

These variations not only add a challenge, but also allow you to hit the muscles from different corners.

5. Integration in your program

Strategically integrate the push of the hip into the training routine. It can be performed at the beginning of the session, when you are fresh or at the end of the session as an insulation exercise. Depending on your goals, regulate the series and tests to affect strength or hypertrophy.

6. Progress monitoring

Keep a training diary to follow your progress. Note the weight used, the number of repetitions and the series made. This will help you remain motivated and see your evolution over time.

Variances du hip shrust

To avoid monotony and continue to progress, here are some hip variants pushed to try:

1. Push of the unilateral hip

I perform the pushing of the hip on one leg, it is possible to improve balance and functional force. This also allows you to work on each buttocks independently, thus correcting any muscle imbalances.

2. Hip thrust with resistance bands

Add strips of resistance around the thighs to increase tension on the buttock muscles. This allows you to concentrate the effort on the contraction of the buttocks during the execution of the year.

3

Put your feet on a raised surface (like a bench) to modify the corner of the year. This intensifies the work of buttocks and rear muscles of the thigh.

4. Hip boost with break

Add a break of a few seconds to the top of the movement to increase tension on the muscles and maximize the activation of the buttocks.

5. Anca plug with dumbbells

If you don’t have access to a bar, you can use dumbbells positioned on the sides to make the same movement with adequate resistance.

Conclusion

The trendy thrust at the helm is a fundamental exercise for anyone who wants to strengthen his buttocks and improve his global force. Whether you are a beginner or confirmed athlete, integrate this exercise in your bodybuilding routine can help you achieve your fitness goals.

It is important to progress to your rhythm and always encourage the technique for optimal and lasting results. By following the advice and variations mentioned, you can make your training sessions more stimulating and effective.

Remember that the key to the success of bodybuilding lies in constancy and patience. So what are you waiting for to include the trendy thrust in your training program?

Your buttocks will thank you and you can see visible results in a short time. Start today and transform your training!