Greetings to all the incredible community of #hive and #liketu, I hope you have a great day, today I will talk to you about the "hip thrust".🤝
The hip thrust is a hip lift exercise that focuses on working the glutes and hamstrings, it has become very popular in recent years due to its effectiveness in toning and strengthening the glutes, the main objective of this exercise is to work the gluteus maximus, it also indirectly activates the quadriceps, the extensors of the spine, and the gluteus medius and gluteus minimus, which help the movement.✅
*se debe apoyar la espalda en el respaldo.
*ajustar el rodillo o barra en la pelvis.
*ajustar los pies en la plataforma o piso con las rodillas flexionadas con un angulo de 90 grados y separadas.
*se baja la cadera hasta acercar los glúteos al asiento y se empuja elevando explosivamente la pelvis hasta volver a la posición inicial.
To perform the hip thrust correctly: ⬇️
*adjust the roller or bar on the pelvis.
*Adjust the feet on the platform or floor with the knees bent at a 90-degree angle and spread apart.
*lower the hips to bring the buttocks close to the seat and push off by explosively lifting the pelvis back to the starting position.
To maximize results, it is recommended to do the exercise with barbell and weight for the hip thrust with both legs and without kilos or little weight for the hip thrust to one leg, it is important not to overdo it with the weight and use the appropriate weight for each person, so we work efficiently and minimize any risk of injury.🧠
I recommend working it for 8-12 repetitions and as the first exercise of the routine ✅💯.
*utilizar mas peso de el que podemos cargar.
*no apoyar correctamente los pies en la plataforma o piso.
*no ajustar el rodillo o barra en la pelvis.
*no separar las rodillas.
*no bajar la cadera lo suficiente.
*no mantener la espalda recta.
Some things to avoid when performing the hip thrust are:⬇️
*using more weight than we can carry.
*not placing your feet correctly on the platform or floor.
*not adjusting the roller or bar on the pelvis.
*not separating the knees.
*not lowering the hips enough.
*not keeping the back straight.
I would like to thank athlete #MARYLOPEZ for serving as a model for the explanation of the Exercise.👍🙏
I hope you like the content and take into account this explanation to maximize your results 💯✅🔥.
