Exercise "gluteal bridge": technique of execution. Gluteal bridge with a barbell

Among a large number of exercises on the buttock muscle, coaches often have an undeservedly forgotten exercise such as the gluteal bridge. And completely in vain, as practice shows. It is very effective, because it specifically affects the gluteal muscles, helping to strengthen them.

What other options are there?

There is a large number of exercises, representing variations in the implementation of the gluteal bridge with special instruments and projectiles, and without additional devices.

What shells, devices, devices will help improve the technique of the exercise? Dumbbells, a bar, a bench or a chair are the three main assistants for those wishing to do fitness. Well, the coach, of course, if you do not work in an independent mode, is also very important. More precisely, his qualifications.

Exercise "buttock bridge" directly loads our pelvis, which makes it possible to fully work out all the muscles of the buttocks, and as a result, the pop is well pumped up. But many girls want this.

But in any case, it is necessary to analyze the so-called theory, that is, to understand how to properly make the gluteal bridge in all its variants.

Option number 1. Standard bridge on the bench without additional tools

1. The pelvis rises as high as possible above the floor. It is desirable that the buttocks were at a level higher than the head and shoulders. It is necessary to involve the stomach and the ass.
2. The legs are as straight as possible. With hands the situation is similar. Bending arms in the elbows is wrong.
3. Watch your back. It should be slightly arched. But in order not to damage the spine, be sure to suck in the buttocks (see point number 1).
4. Another tip, which should not be dismissed. Notice how you breathe. The exhalations and exhalations are as deep as possible. You must feel how your belly tries to pout, then get involved in yourself. If this is the case, then the diaphragm works. This is exactly what we need. But do not do anything deliberately with effort. In terms of breathing, of course. Your breaths and exhalations should gradually become deeper, if you do everything right.

Similar items will have to be borne in mind when sports equipment, devices and devices are added.

Option number 2. Weighting on the legs

In a more advanced version, the "gluteal bridge" exercise can be performed with weighting agents. This is a big plus for your studies, if the purpose of your training is to pump the ass. Weighting agents contribute to the fact that the muscles are more qualitatively reduced, and the effect manifests itself more quickly. But at first this option may seem complicated. Weighting agents are attached not to the lower part of the leg, but to the hips.
Thus, you act like the first option. Pull in the pelvis, raise it above the floor, straighten your arms and legs, stretch your spine and calm your breathing. Over time, the exercise will be given all easier and easier. As you know, practice is important here.

Option # 3. The legs are placed on a bench or chair

Note: unlike the previous versions, the position of the legs changes here. If before that feet stood on the floor, now the part that is below the knees, you put on a chair, and not on the floor. The upper body is identical to the first and second - on the floor. Just your feet do not sink to the floor, but are placed on a chair or bench.

Choose the bench height that best suits your parameters. Legs should not be heavily bully or vice versa. We repeat everything that was already there. Namely: the arms are straightened, the legs are similar. We draw the pelvis into ourselves, straightening our back. And breathe, breathe. Deep. It is important to fully saturate the body with oxygen.

Option number 4. Reverse to the third option

The upper part of the body, more precisely, the head and shoulders are located on the bench. This is a slightly modified form of the exercise "gluteal bridge", the technique of performing which requires certain efforts. In order not to damage the neck, act with care. Check that the head and shoulders are completely touching the bench. The feet are on the floor, find the balance. Then again we repeat the cycle: we draw in the buttocks, raise them as much as possible above the floor, keep our back straight. The retracted position of the buttocks is preserved all the time, so as not to damage the spine. Otherwise, there will be big problems. Calmly and at a slow pace do the exercise.

Option number 5. Adding dumbbells

The gluteal bridge with dumbbells is performed as follows. In the hands are taken dumbbells. It is better to start with a small scale, to start a kilogram or two will be enough.
We bend our arms in the elbows, press them to the chest or lift them upwards. Legs on the floor, the muscles of the pelvis and back are straightened, buttocks are necessarily in a retracted position. You can modify the exercise by proceeding according to option 3. That is, put your feet not on the floor, but place them on a bench or chair. But this method of doing exercises for the more advanced. Start small. Remember breathing, this is the most important thing in any training.

Option number 6. What do we know about the rod?

This is the most difficult to implement version of the exercise "gluteal bridge." His technique should be honed fairly well, because it is easy to injure when doing pressures with a barbell. Initially, the very first version of the exercise - a standard buttock bridge, supplemented by the fact that the stomach is pressed to the bar, which hold hands. Thus, the arms are straightened, but firmly hold the load. Next, we work on the same scheme, or rather: we pull the buttocks, the legs are firmly pressed to the floor, the pelvis rises with the trunk. Do not overdo it. At stake is the health of your back. To make the spine easier to cope with the load, tighten the buttocks and distribute the weight of the body and bar evenly.

Another method of doing the exercise is to improve option No. 3, described above. Head, shoulders lean on the bench. The legs are pressed to the floor. We change the pose - we lower the head and shoulders to the bench, and raise the pelvis upwards. Since this exercise is quite difficult, it should be done in a measured, slow pace. Combine the amplitude of the exercise "gluteal bridge with the barbell" with the amplitude of breathing. On inhalation, you relax and lower, on exhalation - proceed to hold the position at the highest point.

Talk about approaches

The simpler the option, the more approaches should be followed. The first option - 30 times for 2 approaches. Further, as the version becomes more complicated, the number of times in one approach decreases. Option six is more than 15 times, especially for beginners, do not follow. Otherwise, then you suddenly find that you can not move when you try to get out of bed the next morning. Everything is done gradually. Gradually increases the load and quantity. Start with 1 or 5 options. Then go on to more complicated ones.

Efficiency. How to achieve it?

How to make a gluteal bridge to have the maximum effect? Slowly, feeling every muscle. This is not an aerobic exercise, so do not chase after speed. You accept the initial posture and determine what instruments you will perform the exercise - dumbbells, barbell, load on the hips or something else.

In general, the position of the legs - 2 options, let's say, the positions of the upper body can also be 2. The lower and upper body can be located on the floor or on the bench. If one part of the body is on the bench, then the second one is necessarily on the floor. This is necessary for stability and balance. Simultaneously, the lower and upper parts of the body can be located on the floor and can calmly. But this is less effective. Nevertheless, for beginners such a gluteal bridge is just right. Now breathing in and out. Breathe in once more. Then a deep breath is taken, a quiet exhalation, and a position is taken with the raised pelvis. Slowly reach the top point, stay in that position for a few seconds, the more, the better. Breath is calm. Then go down on the next breath.

What else do you need to know about training?

Before performing any set of exercises, pay attention to the fact that you need to warm up the muscles before classes. Before the main workout, the warm-up is done, only after that you start something else. Otherwise, the risk of injury will increase, and the lesson itself will be less effective. This, as a rule, simple aerobic exercises.

Also, you should competently finish the workout. This will help you reduce muscle pain in the future. Various stretching and balance exercises are used here. Perform them at a slow pace, gradually reducing the pulse after the main workout. The less sharp jumps and transitions, the less stress for the body.