Hip thrust : guide complet pour travailler les fessiers

you hip thrust It is the first step in the preparation of these exercises entraînent sérieusement les fessiersetc ce n’est pas un hasard. Peu de movements combinant une high load, full range of motion and muscle activation also direct south great fessier.

In this guide, here are some explanations comment well the executorqueles muscles that I will applylesson existing variants Please note that the material cannot be disposed of and progressive comment without stagnation. You can also import them using your own machine in your own room with the specifications of your own machine – you’ll need to know how to do this.

What muscles work in the hip thrust?

The hip thrust is a posterior chain exercise with him great fessier Eat lead actor. Here’s how to get started:

• great fessier : the muscle of the body and the main engine of the body. In the hip thrust, maximum activation occurs during the final phase of hip extension, so other exercises such as squats should not be maintained to the same extent.
• ischium jambiers : ils agissent comme synergistes throughout the entire extension. Furthermore, the femur is horizontal during the opening of the movement, and the involvement is important.
• Core and abdominal : ils maintiennent la poussée hanging stable column. Without abdominal tension, the lumbar area is in danger.
• Adductors : the method and isometry to maintain the alignment of the genoux et des hanches pendant le mouvement.

How to do a hip thrust: step-by-step technique

The latest version is available bar and benchand also the elimination of the position la plus lourde. Voici l’execution étape par étape:

1. Starting position : Asseyez-vous au sol, le dos appuyé sur le bord de un banc plat. The bar holding hands, ideal for a rembourré tour to avoid embarrassment.
2. Feet : placez-les à la width des épaules, avec les genoux formant un angle d’environ 90 degrés lorsque vous êtes en high. Depending on the method used, you can also modify the birth angle and activate the fessier.
3. The poussee : Contract your abdomen, place your claws on the sun, and place your hands on top just so that your torso is parallel to the sun. At the highest point, contract the dates activation for one second.
4. The descent : controllable manière descent without completely posing the sun’s hanches between the répétitions. Maintain tension.
5. Key points : the light chin is rented against the poitrine, the genoux against the exterior and never cambrer excessively the lombaire area in high.

Common errors in hip thrusts

• Cambrer trop the lumbar area : c’est l’erreur la most frequent. And in the end the extension is made according to the circumstances. If you are worried about tension at the end of the essay, there are no signs of the problem.
• Mauvais Foot Placement : trop proches du corps active davantage les quadriceps, trop éloignés sollicitent les ischio-jambiers et réduisent l’implication du fessier. Set this 90 degree angle high and adjust from there.
• Descendre trop vite : the vautant eccentric phase that concentrates it. Descend to control the overall tension between muscle tension and exercise effectiveness.
• Oublier de contracter le fessier en alta : Please note the complete extension is not sufficient. The next second the contraction is activated at the highest point of difference in terms of muscle activation.
• Trop de poids trop tôt : The hip thrust allows you to move heavy loads, but if you increase the weights before mastering the technique, you compensate with both and lose all the benefits of the exercise.

Variations of the hip thrust

Don’t throw away your materials, your hip thrust is done I executed many façons sans perdre en efficacité. Main voices:

Barbell Hip Thrust

C’est la variant the plus used in salalle et celle which allows the greatest progression of load. During the Olympic bar, the dances and the evening weight bench pour appuyer le dos. If you ever see the serious charges, try to find a rembourré pad for the barYou have gained, you remerciot.

Execution is an exact cellular decision in the end. section technique. All the different variants of the adaptations of the base cette.

Hip thrust to the house

Hip Thrust Fair à la maison without material it is possibleespecially if you are debuting or looking for a pre-entry activation job.

The simplest version consists of apply the two on the sofa or a solid chaise Pousser with body weights.. To increase the difficulty, you can use it to complete the task and you will need to work on it in order to do so. increase intensity consideration.

Hip thrust with machine

Lesson Specific machines for hip thrusts. increasingly popular than private installations and installations. Et c’est logic: They eliminate the instability of the barallows the load to be adjusted precisely and technique facilitator This is the premiere of the day.

There are two main types of knowledge:

• The Hip thrust debut with machine Depending on the position of the machine, it is necessary to modify the motor diagram and facilitate the various standard loading and unloading.
• The belt hip thrust machine Fix the loading direction on the handles using a belt, which maximizes tension on the handle and eliminates embarrassment at the point level.

Hip Thrust Load Progression

The hip thrust is one of the l’on exercises Progress more quickly in chargeabout the debut. This is a good sign, but it is also the way to improve the error of increasing the higher weights.

unites reasonable progression For a beginner:

• Weeks 1-2 : pods du corps ou barre vide. The objective is to automate the technique, pas de soulever des kilos.
• Weeks 3-4 : additionally 10 and 20 kg. Since the technique is based on repeated repetitions, you can continue to increase it.
• From the second month : the progression increased by 5-10 kg according to the sensations. The big muscle is a muscle that is bulky and therefore fully loaded, but the technique is excellent.

And here are the series and essays. beach of 3-4 sets of 8-12 repetitions function for hypertrophy. If you use more force, you can go down doing 5-6 repetitions with more load. And if you continue with the activation of the condition, the series of 15-20 repetitions will last until the end of the year.

The sign indicating the time of rise of the pods: During the series without straining and the technique is impeccable during the rehearsal.. And while you’re there, attend a bonus week.

Hip thrust machine or barbell? Which option suits you?

The question arises as to how the person poses during the hip thrust for a moment and moves to a higher level. The answer is that cella depends on the research and the context of the research.

The barre is the most accessible option et celle qu’ouverez dans n’importe quelle salle. Elle allows almost unlimited load progression and requires specific equipment apart from a weight bench. L’inconvenient est qu’elle demand a peu plus of Technique to position the sweep welland? Instability can occur due to a limiting factor. lorsque les charge deviennent lourdes.

The hip thrust machine debuts and the hip thrust lifting machine with this piece solves exactly this problem. The The load is guided, the most stable position. this is the part and focus heading south le fessier without distractions. With the same care in your private box, the specificity of your machine will vary depending on the quality of your long-term training.

If you are interested in using your own equipment and services access to a bar and a bench, start par là. If you have the same space personnel and you are optimizing them as much as possible, you will be able to Machine specification is an investment that can be made quickly..