It's better to practice hip bridge once a few days. Precautions for doing hip Bridge
hip bridge should be very common in fitness exercises. It can not only help raise hips, but also thin legs and improve the quality of sexual life. Therefore, many people are eager to try, and many people exercise every day in order to have better results. Can the hip bridge be made every day?
can the hip bridge be made every day
Yes, but it is not recommended to do it every day.
if you have good physique and a foundation for fitness, you can theoretically do hip bridge every day. However, hip bridge mainly exercises hip muscles, hamstring muscles at the back of thighs, crotch and lower back muscles. It does not belong to the tolerance muscle group. After high-intensity training, it takes some time to recover, so it is not recommended to do it every day.
why shouldn't the hip bridge be done every day
if the weight is not heavy when doing hip bridge, even if you practice every day, the exercise effect is not great. If you can pay attention to the quality, action standard and intensity of each hip bridge training, you can fully stimulate the exercise parts, and you don't need to practice every day.
in addition, even if the muscles are hard-working, they also need time to rest to recover, because the process of training is the process of destroying the muscles. We should know that rest and nutrition intake are the process of muscle recovery and generation, which are indispensable. And other parts of the lumbar spine can't bear it. A really high-quality hip bridge can get good results without exercising every day.
hip bridge once a few days
it is recommended to practice every 1-2 days.
hip bridge needs to be done frequently to be effective, but it takes 1-2 days to recover after exercise, so it's best to practice hip bridge 4-5 times a week and once every 1-2 days, which not only ensures the stimulation of exercise muscles, but also gives the body time to rest and recover.
how long does the hip bridge last
there is no standard answer for how long to do hip bridge every time. It should be determined according to your actual situation. Generally speaking, at least 60 hip bridges should be made at a time. Take 10 as a group and make 5-6 groups. Rest between groups for 30 seconds to 1 minute. It is best to keep static hip bridge for 15 seconds, and dynamic hip bridge for 3-6 seconds at the peak.
precautions for making hip bridge
1. During exercise, the direction of knees and toes should face forward at the same time in order to ensure the correctness of power transmission.
2. Hip exercises tend to follow the ground with your feet and tilt up your toes, because such instability will increase and the stimulation to your hips will be more concentrated. If we land on all feet, our bodies will use the friction between our feet and the ground to help build the bridge by stretching the knee with the quadriceps femoris.
3. The buttocks and waist muscles should feel tight, that is, the gluteus maximus muscle group. And pay attention not to lift the crotch through the waist muscles, but to really use the gluteus maximus muscles, on the contrary, the waist is also.
4. If you want to have a good exercise effect by practicing hip bridge, you need to adhere to it for a long time. It is impossible to practice it once or twice. Therefore, you should keep the rule of exercising 3-5 times a week.