Is the barbell hip forward or backward? Common mistakes of barbell hip boxing

Barbell hip boxing belongs to a difficult level in hip boxing, and its effect is surprisingly good, which can exercise people's hip muscles and pelvic strength. Let me tell you something about the barbell's hip front grip or back grip. What are the common mistakes in barbell hip boxing?

Is the barbell hip forward or backward?

Barbell hips can be held back and forth. According to your own habits, there are no particularly strict requirements.

Hip boxing you can think of it as an enhanced version of hip bridge! Imagine sprinting for the hips, which can strongly develop our hip muscles (hip stretching strength). This movement was invented and popularized by Bret Contreras, a famous American trainer, and is called the best hip exercise movement! Bret Contreras is called hip boy, and he is devoted to studying how to exercise our hips better!

Common mistakes of barbell hip boxing

1. Arch your lower back: This usually happens when you lift too much. Try to lose weight and tighten the core so that the hip joint can move, not the lumbar spine.

2. Insufficient hip extension: Before starting training, try to lose weight and stretch the hip flexors.

3. Lifting heavy objects violently, without stable control movements: try to reduce the weight, seek stable and smooth movements first, and then increase.

How to do barbell hip boxing

1. Lie flat on the mat, roll the barbell over the ilium of the trainer, bend your knees 90 degrees, step on the surface of the mat with your feet flat, and firmly hold the barbell bar with both hands, with the grip distance wider than the shoulder width.

2, tighten the hips and stand on the waist, you can use two anterior iliac spines to grab the barbell bar to jack it up, the body is in a straight line, count to 5 at the highest point, and then slowly put it down, recorded as an action.

3. It is suggested that the middle section of the barbell bar be wrapped with sponge foam to reduce the pressure of the barbell bar on the body.

Reflections on the training of hip muscles

Fitness for more than a year and a half, from winter to now, occasionally there is no time to go to fitness for a month. Peach hips are really not easy to practice, and the weight will increase the circumference (not suitable for fitness whites or small basin friends who can't find the strength point of their muscles). Little sister, don't refer too much to ins peach hip practice, which is not good for bones and will make the pelvis lean forward, although it is beautiful and round emmm …

About training:

Hip activity must be done, otherwise you can't find hip strength. Too many legs tend to thicken! !

I won't elaborate on the training of gluteus maximus. The most important thing is that the traditional training method is the most effective (so don't learn the peaches of ins, people need various new actions to stimulate muscles and then bottleneck after laying a good foundation).

Small middle hips are also very important, which can make the sides of hips more rounded and full (generally, I move my hips through side kicks and clams, and hard pulling and squats are heavy exercise, so I won't elaborate)

You must also practice the second leg. Without tight and thick legs, it's really ugly to hold your ass, so you must think twice about whether you can accept this kind of muscle. If you have any questions about the detailed training, you can leave a message. The battery is dead, making a rattling sound.