EmJ demonstrates variations to glute bridges скачать в хорошем качестве

EmJ demonstrates variations to glute bridges

EmJ IFBB Australian Figure Champion/Oxygen Covermodel, sponsored athlete (MASS Nutrition/Miss Nutriton, NDA Supplementing Australia, LeeshyLoo Activewear, Comptan.com.au Visit www.emjfitness.com.au and sign up to my newsletter for helpful tips and regular fitness/health information, workouts, recipes etc www.facebook.com/emjfitness www.instagram.com/emilliejean EMJ demonstrates different variations to Glute Bridges! Description of each exercise is below (from easiest to hardest). outfit worn in this clip is Leeshyloo Activewear! www.leeshyloo.com.au The only way your glutes are going to grow stronger, rounder, and more muscular is through full activation during exercises. Keep that in mind as you progress with your bridging exercises. When it comes to bridging exercises, your glutes achieve their greatest activation at the end range, or top, of the motion. If the weight you use during the glute bridge is too heavy that you can't reach the end range, then your glutes will not fully activate, which decreases the power of the exercise. I normally go for 10reps/4 sets minimum and as heavy as I can go when I do one of these exercises.. For an awesome booty workout do 10-15 reps of each exercise for 3 rounds! ENJOY! Basic Glute Bridge: The basic glute bridge is best to be performed as a warm up at the start of a workout. Remember to squeeze your glutes to lift your hips off the ground, and don't let your back hyper-extend. Basic Glute Bridge (one leg): This version removes half of your base of support and asks one leg to provide twice as much force. It also slightly works your core so you stay balanced and stable. Complete the set on one side then switch legs. Glute Bridge Supine Straight Leg Marching: Your hips are fully extended, your base of support is far away from the rest of your body. And you work your core to stabilize your body as your shift your weight to the opposite side with each rep. make sure you really focus on the glute movement on the leg that is being raised! Smith MAchine Glute Bridges: doing smith machine glute bridges is a great exercise that supports your upper back. The movement is relatively simple: the hips flex (go down) and extend (go up). Concentrate on using your glutes and not your lower back!!! The bar sits just below your pelvis and your heel dig into the flat bench. Dumbbell/bench Glute Bridge: Begin seated on the ground with a bench directly under your shoulders/traps. the dumbbell sits on your lap. Lean back against the bench so that your shoulder blades roll over the top of it. Begin the movement by driving through your feet, extending your hips vertically. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible without over extending the lower back, then reverse the motion to return to the starting position. always make sure your glutes are switched on and your lower back is not taking the slack. Weighted plate glute bridge (one leg) One foot is fixed on the bench and the plate rests onto of your quads. extend the hips and squeeze through the glutes while the heel of the foot pushed into the bench. swap legs and repeat Barbell Glute Bridges: similar to the dumbbell bridges... Begin seated on the ground with a bench directly under your shoulders/traps. Have a loaded barbell over your legs. Roll the bar so that it sits just below your pelvis (for more confort), and lean back against the bench so that your shoulder blades roll over the top of it. Begin the movement by driving through your feet, extending your hips vertically. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible without over extending the lower back, then reverse the motion to return to the starting position. always make sure your glutes are switched on and your lower back is not taking the slack. TRX Bridge (one Leg): Perform TRX single-leg glute bridges by elevating your foot into an unstable surface. You'll work your core even harder in order to create a stable environment so that your glutes can go to work. one foot is resting while the other leg is bent, push up throught the glutes and squeeze! Barbell glute bridges (one leg): by far the hardest of them all. This is very similar to the other barbell bridges except because we are using one leg the movement is very unstable!!! goodluck with this one!