Nghiêng Xương Chậu Sang Cầu Vồng
Từng bước
Cách thực hiện
- Slowly engage your abdominal muscles and push your lower back into the floor, performing a pelvic tilt.
- Once your pelvis is lifted, continue to push through your heels and lift your hips off the floor until your shoulders, hips, and knees are in a straight line, forming a bridge.
- Hold this bridge position for a few seconds, ensuring you're not arching your back but maintaining a straight line from your shoulders to your knees.
- Slowly lower your hips back to the floor, returning to the pelvic tilt position before repeating the exercise.
Tổng quan
Về bài tập này
The Pelvic Tilt Into Bridge is a beneficial exercise that primarily targets the lower back, glutes, and core, strengthening these areas and improving overall body stability. This exercise is suitable for individuals of all fitness levels, including beginners, as it helps in enhancing body posture, alleviating lower back pain, and boosting muscle strength. Someone would want to perform this exercise to improve their core stability, promote better body alignment, and contribute to overall fitness and wellness.
Gợi ý từ huấn luyện viên
Mẹo kỹ thuật
The key to this exercise is engaging your core muscles. To do this, draw your belly button towards your spine and flatten your lower back against the floor. This is your pelvic tilt. Remember to breathe normally while holding this position.
From the pelvic tilt position, lift your hips off the ground to form a straight line from your knees to shoulders. This is the bridge position. Ensure you're lifting with your hips and not your lower back to avoid strain.
A common mistake is arching the back, which can lead to lower back strain.
Khám phá thêm
Bài tập tương tự.
Cùng cơ chính, ưu tiên bài dùng cùng dụng cụ.