Sinta-se bem com o seu corpo, a malhação na academia cada vez mais tem uma função essencial na sua vida, aproveite este blog e aprenda como malhar e se motivar para obter melhores resultados.
quinta-feira, 18 de setembro de 2014
Better Glute
Barbell glute bridgeBarbell hip thrust
Barbell full squat
American deadlift
Heavy kettlebell swing
Reverse lunge
Band seated abduction
Band hip rotation
RKC plank
Barbell Glute Bridge – while lying flat on the ground (supine), place a bar in the lap and thrust upwards. This allows for heavier loads and therefore even greater levels of glute activation.
Barbell Hip Thrust – placing the upper back across the bench, thrust upwards with the bar in the lap. This increases the range of motion (ROM) dramatically and is a favorite amongst strength coaches.
American Hip Thrust – this variation involves placing the mid back across the bench rather than the upper back, which allows for heavier loads and encourages a natural posterior pelvic tilting action which further increases glute activation.
Single Leg Hip Thrust – this is done either with the shoulders elevated onto a bench, or with both the shoulders and the feet elevated (requires two benches), and is most often done with just bodyweight.
