Lying bridgeLying on your back. The hands are straight and are along the trunk. The palms on the floor, bent your knees:
- Inhale and raise your buttocks up off the floor, leaning firmly feet into the floor;
- Stay in this position for two seconds and lower pelvis, buttocks touching the floor;
- Exhale at the end of the movement.
This exercise involves mainly sciatic-popliteal and great glutes.
Do it repeatedly, feeling each repetition muscle tension at the top polema pelvis.
Important: This exercise is available and very helpful. It is a part of the most gymnastic courses.Another variant of peCaution:rformance:The rise of the pelvis by placing your feet on the bench. Lying on the floor. Hands should be pressed with your palms to the floor. Arms are stretched along the body. Put the foot on the bench. Hips in a vertical position:
- Take a breath and tear buttocks off the floor. Hold this position for two seconds and then go down, not touching the buttocks of the floor;
- At the end of the movement take a breath.
This exercise develops large gluteal muscles and mainly sciatic-popliteal muscle, which uses a much greater extent at the time of lifting the pelvis off the floor. Exercise is slow, because most importantly is a clear sense muscle tension. Good results can be achieved by performing this exercise in a number of sets with 10-15 repetitions.
Another variant: during the rise of the pelvis to put caviar on the bench. In such a situation more intensively is involved sciatic-popliteal muscle and are in tension calf muscles.
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Variant 2:[/color]
Exercise is performed with a small amplitude, low bowl without dropping to the floor and trying to make sense of muscle fatigue.
Caution: It is important to understand that the rise of the pelvis in fact is nothing else than the extension of the hips.
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Topic: Lying bridge (Read 717 times)
