Bret Contreras aka the Glute Guy in the seminar demonstrating how to perform a proper hip thrust.
•Click on HD
Common Hip Thrust Mistakes
•Excessive arching of the low back
•Improper neck positioning
•Rising up onto toes(using quads rather than hammies or glutes)
•Insufficient hip extension(weights too heavy or tight hip flexors)
Sets and Rep ranges
•Sets 3-5
•Reps 8-20
3 times a week
Ps:The first rule of hip thrusting: Never make direct eye contact while hip thrusting or when someone else is hip thrusting…things can get awkward rather quickly.
從片段中,我地可以見到有Glute Guy之稱嘅Bret Contreras示範正確的Hip Thrust. 要點如下：
•將肩胛骨穩固地放在板凳上•雙膝屈曲成90度。•然後把槓鈴放在髂骨上(即是大腿屈曲時產生折痕的地方)•在槓鈴加上厚墊。
•為了保護腰椎,要避免肋骨上升及打開,在把重量提起時
•建議保持視線向前,而非向上。
當降下重量時,亦不應讓鐵餅觸碰地面,以保持臀部肌肉收緊,確保産生持續的張力(tension)。
***最後一項要點是Bret沒有提及的,卻是最為要緊的：切勿在進行Hip Thrust時,與別人對視,並發出耐人尋味的聲音。這樣能避免許多不必要的尷尬！
Search