How to warlock hip thrust hundred kilos

Hip Thrust is an exercise position that focuses on the most effective management of the muscles of the buttocks. It helps to shape the buttocks well, increases hip strength, and reduces low back pain. It is an easy move and sees the results clearly.

Prepare: Sit on the floor with your hips close to the edge of the bench or cushion, leaning against your upper back on the cushion (lower edge level of the shoulder blade).

Align the leg: Place the foot flat to the ground, about shoulder span width, a modest distance from the hip; when the hip is raised, the knee must be exactly perpendicular to the ankle.

Lift the hip (up): flex the butt muscles, push the hips up until the torso line from the shoulders, knees and hips are in the same straight line plane, reduce.

HIP (DOWN): Gradually lower your hips so slowly that you almost touch the ground, and then push up again (count to 1 time).

More Tips for Maximum Efficiency Use Weight: Once skillful, a device such as a dumbbell, weight pad or barbell can be used to drape the pelvis area to increase the resistance, points down the weight: The weight should be taken down at the heel area, the weight should not be dropped to the forefoot, because it will hit the foreleg muscles instead of the buttocks. Breathing: Breathe in when it decreases, and exhale when tense pushes the hips up. Number setting: 10-15 times per set, 3-4 sets in total.

Introduction: Use dumbbell if no smith machine or bar bell

Suitable for: People who like to exercise hard or leave.

Difficulty: 🏋️🏋️🏋️

Pose used: Hip thrust

Equipment used: dumbell, barbell, smith machine

Instructions: Beginners should have a trainer or lightweight, and then add.

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