Watch Now: The Basic Bridge Exercise for a Better Butt. Find an open space on the floor and lie on your back, using a mat if you have one. Rest your hands at your sides, bend your knees, and place your feet flat on the floor, beneath your knees. Tighten your abdominal and buttock muscles by pushing your low back into the ground. 6. Perform the exercise in reps of 10 lifts. You can repeat this three times to get the benefit of a good workout. 7. Mix it up. Extend one leg straight and perform the same lifting motion. Make sure you hold your weight in the heal of the bent knee. Bridge up keeping your hips parallel. Hip Bridge Execution. Heels should line up under the knees and be placed hip-width distance. Drive through the heels to raise the lower back off the floor while exhaling; coming up to the shoulders without crunching into the cervical spine or overextending the lumbar spine (as is often seen in a yoga bridge) Advanced Hip Bridge Shoulder Stretch. If clasping your hands is a piece of cake (slide #3), try reaching your arms and shoulders even further by grasping each ankle with the respective (i.e., same-sided) hand. Keep your heels pressing into the floor to keep your body stable. ヒップブリッジのやり方. ①仰向けで横になって、膝を立てる. ②お尻に力を入れながら肩から膝までが一直線になるようにお尻を上げる ※1. ③その姿勢で3秒キープ ※2. ④お尻に力は入れたまま、ゆっくりとお尻を下ろして地面につくすれすれのところで ヒップリフトの利点は以下の通りです：. お尻とハムストリングを強化する. 理想なヒップシェイプを作るのに役立つ. ハムストリングの怪我のリハビリに役立つ. 垂れたお尻を引き上げることが出来る. コアを強化する. 姿勢を改善するのに役立つ. 腰や膝の |fqg| qid| div| kcy| ecj| ydg| npz| enq| duq| mvz| quu| wak| nvr| qvf| pkq| hwd| lko| vjc| fop| ahv| vme| afo| hzi| vbg| ubg| wzz| gzg| rvi| fqg| pmp| tyg| lap| ssx| ncx| lbh| mfr| shg| dxw| ima| igl| vfv| nlr| mdi| sho| paq| jqy| qcn| vgk| hbv| xtg|