Coaches talked about the correct technique for performing the glute bridge

Coaches Svetlana Minakova and Lada Penkovskaya talked about the correct technique for performing the glute bridge. Their words are reported by Sport-Express.

Starting position: lie on your back with an emphasis on flattened shoulder blades, bend your knees to an angle of 90 degrees, place your feet hip-width apart and parallel to each other, stretch your arms along the body. “As you exhale, lift the pelvis up so that the body forms a straight line from the knees to the shoulders. At the top point, you need to strongly tighten the gluteal muscles, fix the pose for one to two seconds. The back, shoulders and feet should not come off the floor. Slowly lower to the starting position, ”they described the technique of the exercise.

“The neck must be relaxed, otherwise you can pinch the nerve endings. And if you rely not on the shoulder blades, but on the neck, you can get injured, ”Penkovskaya emphasized. Minakova added that the muscles should be under load for 40 seconds during one approach, so there should be 20-30 lifts in it. At the same time, you can’t relax at the bottom point either.

Earlier, fitness trainer Svetlana Butova noted the benefits of the gluteal bridge for getting rid of cellulite, and trainer Anna Markova advised doing this exercise to relax before bed.