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Walls Chappell posted an update 2 years, 6 months ago
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Starting Position: Sit comfortably on the floor with your legs bent, feet and back on the floor. Keep this neutral posture position during the exercise. Gently place your tongue on the roof of your mouth (this stabilizes your cervical spine) and tilt your chin toward your chest a touch.
Grab a mat and also by lying on your back with hands by your sides. Bend your knees and place your feet flat on a lawn. It’s important to have feet under your knees. As you tighten your core and glutes, raise your hips as long as form a straight line extending out of the knees to any shoulders. Contract your glutes hard whilst keeping your hamstrings relaxed. Keep core tight and pull your stomach back toward your spinal cord. Work your way a great deal holding the bridge for 30 moments. Ensure you use proper technique – don’t compromise it to retain longer.
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The key to good glute activation is proper contact form. Hands high, arms behind the ears, and weight on the heels the actual world entire functional rom. Squats performed with heels off the ground reduce glute activation and work primarily the quads in addition to putting excessive stress for the knees.
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