Hip Thrusts

Bölge

Bacak

Hedef kas

Kalça (gluteus)

Ekipman

Vücut ağırlığı

Zorluk

Başlangıç

Destek kaslar

Ön bacak, Arka bacak

Hip Thrusts nasıl yapılır?

Bu anlatım henüz Türkçeye çevrilmedi, özgün hâliyle gösteriliyor.

1. 1

   Hip Thrusts are a powerful exercise primarily targeting the glutes and hamstrings, helping to strengthen and tone these areas for improved athletic performance and aesthetics. This exercise is ideal for anyone looking to enhance lower body strength, from beginners to advanced fitness enthusiasts. Individuals may want to incorporate Hip Thrusts into their routine to improve their running speed, jumping power, or simply to achieve a more toned and sculpted lower body.

2. 2

   Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.

3. 3

   Begin the movement by driving through your feet, extending your hips vertically through the bar, and ensure your weight is supported by your shoulder blades and your feet.

4. 4

   Extend as far as possible, then reverse the motion to return to the starting position.

5. 5

   Repeat the process for the desired amount of repetitions, ensuring to keep your chin tucked and not to hyperextend your back at the top of the movement.

6. 6

   İpucu: Avoid Hyperextension: A common mistake is to hyperextend the lower back at the top of the movement. Instead, focus on driving through your heels to lift the barbell, and keep your chin tucked and ribcage down to maintain a neutral spine throughout the exercise.

7. 7

   İpucu: Full Hip Extension: Make sure you're achieving full hip extension. This means your hips should be fully 'open' at the top of the movement. A common mistake is stopping short of this, which reduces the effectiveness of the exercise.

8. 8

   İpucu: Keep Knees Aligned: Your knees should be directly over your feet during the exercise. Avoid letting your knees cave in or push out too far, as this can lead to injury.5