little experience in training with external

1. IT MAY INTEREST YOU The trick of the trainer for the press with lumbar guarantee The trick of the coach to take the chest to the front in the squat The gluteal bridge is an excellent exercise, but it has two drawbacks: it can be not very intense for most people and the hip is usually arranged in a posterior rotation in the final phase of the extension. THE STRATEGY Usa Fitness Guide These two problems are easily solved by performing the gluteal bridge in a unipodal way. To have a reference that helps us achieve a perfect technique, we will use a small ball placed on the hip. The trick of the trainer in the unipodal gluteus bridge Place a small ball between the leg and the body, very close to the hip. It must be pressed without falling, to be sure, it is advisable to hold the knee with the arms as close as possible to the body. Elevate the hip until you get to align knee, hip and spine. This variation of the unipodal gluteal bridge, in addition to being more intense, requires greater stability since unipodal support is more difficult to maintain. To achieve greater stability, the gluteus medius participates more significantly, which is an advantage in improving muscle activation and especially the stability of the hip. Placing the ball pressed on the hip requires maintaining a large hip flexion in the free leg, this situation helps ensure the neutral hip avoiding the fall in posterior rotation in the final extension phase.

2. The trick of the trainer in the unipodal gluteus bridge To optimize the movement, it is advisable to execute an appropriate tempo to get all its benefits. The criterion is to extend the hip quickly, maintain the final extension position for a moment and finally descend slowly and controlled to touch the surface with the gluteus, but without delegating the weight, just feel it to make sure everything is done the journey. https://www.usafitnessguide.com/